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Advanced Excel Workout Template
Advanced Excel Workout Template
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Day 2
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Day 3
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Day 6
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Volume Tracker
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
600 600 600 600 600 600 600
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
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Week 11 Week 12
600 600
0.00% 0.00%
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Muscle Group Exercise Sets
Chest Dumbbell Flat Bench Press 3
Day 1
Day 2
Day 3
Day 4
Muscle Group Exercise Sets
Day 5
Day 6
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
15 - 20 300 40 50 50 55
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Note
Note
Note
Note
Note
Note
Muscle Group Exercise Sets Reps
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0
0
Muscle Group Exercise Sets Reps
3 15 - 20
Day 1
Day 2
Day 3
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
40 50 50 55
300
15 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note
600
Volume Note
Volume Note
0
0
Volume Note
0
Volume Note
0
0
Volume Note
0