WEIGHT TRAINING PLAN Prepared For: Fooz
Trainer: ME
Week 1 Week 2 Week 3 Week 4 Week 5
MONDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Flat Bench Press
Overhead Seated Tricep Ext
Barbell Upright Row
Barbell Curl
TUESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
THURSDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
FRIDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
SATURDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Notes
Weight Training Template © 2017 by Vertex42.com
WEIGHT TRAINING PLAN Prepared For:
Trainer:
Week 1 Week 2 Week 3 Week 4 Week 5
MONDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Flat Bench Press 2 67.5% 4/fail 3 70% 3/fail 3 72.5% 2/fail 4 75% 1/fail 2 67.5% 1/2 of last
Overhead Seated Tricep Ext 2 80 4/fail 3 85 3/fail 3 0.9 2/fail 4 95 1/fail 2 80 1/2 of last
Barbell Upright Row 3 65 4/fail 3 70 3/fail 4 75 2/fail 5 80 1/fail 2 65 1/2 of last
Barbell Curl 3 65 4/fail 3 70 3/fail 4 75 2/fail 4 80 1/fail 2 65 1/2 of last
WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
FRIDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Notes
CONTACT: [Your Name]
(000) 000-0000
somewhere@domain.com
Weight Training Template © 2017 by Vertex42.com
DIET PLAN
MONDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
TUESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
WEDNESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
THURSDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
FRIDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SATURDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SUNDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
Notes
Weight Training Template © 2017 by Vertex42.com
WEIGHT AND MEASUREMENT LOG
Start Date:
Weight:
Measurements
Day Weight Notes Chest Waist Thigh Arm
MON
TUE
W
e WED
e
THU
k
FRI
1
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
2
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
3
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
4
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
5
SAT
SUN Average
Weight Training Template © 2017 by Vertex42.com
ESTIMATE OF % BODY FAT
BASED ON SKINFOLD MEASUREMENTS
Jackson & Pollock 4-Site Skinfold Method
The equations for calculating body fat % can be found on the following website. Vertex42 is not affiliated
with topendsports.com. These links are provided for your reference and convenience.
http://www.topendsports.com/testing/density-jackson-pollock.htm
MALE FEMALE
Age 30 Age 22
Weight 90 kg Weight 59 kg
Abdominal 10 mm Abdominal 10 mm
Triceps 10 mm Triceps 10 mm
Thigh 10 mm Thigh 10 mm
Suprailiac 10 mm Suprailiac 10 mm
Body Fat % 9.9% Body Fat % 13.2%
Fat Mass 8.9 kg Fat Mass 7.8 kg
Lean Mass 81.1 kg Lean Mass 51.2 kg
DISCLAIMER
This calculator should not be used for providing medical advice or used as a substitute for obtaining
advice from a medical professional. There are many different ways to estimate % body fat.
The method above may not give accurate results for your body type or fitness level.
REFERENCES
Equations: Jackson & Pollock. Retrieved Feb 23, 2017 from http://www.topendsports.com/testing/density-jackson-pollock.htm
Jackson, A.S. & Pollock, M.L. (1985). Practical assessment of body composition. Physician Sport Med. 13: 76-90.
Jackson, A.S. & Pollock, M.L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40, 497-504.
Jackson, A.S., Pollock, M.L. & Ward, A. (1980). Generalized equations for predicting body density of women. Medicine and Science in Sports and Exercise, 12, 175-182.
Weight Training Plan Template
© 2017 Vertex42 LLC
Skinfold Sites
(links to topendsports.com)
Abdominal
Triceps
Front Thigh
Suprailiac
Sports and Exercise, 12, 175-182.
Weight Training Plan Template
By Vertex42.com
https://www.vertex42.com/ExcelTemplates/weight-training-plan.html
© 2017 Vertex42 LLC
This spreadsheet, including all worksheets and associated content is a
copyrighted work under the United States and other copyright laws.
Do not submit copies or modifications of this template to any website or
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