Set & Rep Load Set & Rep Load

Free squat 100 Lat pulldown NR 20/10/10/8

Leg Extension 15*4 T bar row 20/12/12
Lungess 15*4 Brbell row 20/12/10
Step up 15*5 Dumbbell side raise 12*3
Hip add+ abd 15*4 Military press 20/10/10
Seated leg curl 15*4 Machine shoulder press 10*3
Seated calf raise 15*4 Tri press down 20/20/12

Set & Rep Load Set & Rep Load

Flat dumbbell fly 12*3 Lat pulldown NR 20/10/10/8

Flat bench press 12*3 T bar row 20/12/12
Incline fly 20*3 Brbell row 20/12/10
Dumbbell curl 20*4 Dumbbell side raise 12*3
Preacher curl 15/10/8 Military press 20/10/10
Cable curl 15*3 Machine shoulder press 10*3
Leg Press 15*4 Tri press down 20/20/12
Leg Extension 15*4 Tri close grip brnch press 20/12/12
Lungess 15*4 Dumbbell kick back 20*3

Set & Rep Load Set & Rep Load

Flat dumbbell fly 12*3 Lat pulldown NR 20/10/10/8

Flat bench press 12*3 T bar row 20/12/12
Incline fly 20*3 Brbell row 20/12/10
Dumbbell curl 20*4 Dumbbell side raise 12*3
Preacher curl 15/10/8 Military press 20/10/10
Cable curl 15*3 Machine shoulder press 10*3
Leg Press 15*4 Tri press down 20/20/12
Leg Extension 15*4 Tri close grip brnch press 20/12/12
Lungess 15*4 Dumbbell kick back 20*3

Set & Rep Load Set & Rep Load

Flat dumbbell fly 12*3 Lat pulldown NR 20/10/10/8

Flat bench press 12*3 T bar row 20/12/12
Incline fly 20*3 Brbell row 20/12/10
Dumbbell curl 20*4 Dumbbell side raise 12*3
Preacher curl 15/10/8 Military press 20/10/10
Cable curl 15*3 Machine shoulder press 10*3
Leg Press 15*4 Tri press down 20/20/12
Leg Extension 15*4 Tri close grip brnch press 20/12/12
Lungess 15*4 Dumbbell kick back 20*3

s
 WEIGHT TRAINING PLAN Prepared For:
Trainer:

Week 1 Week 2 Week 3 Week 4 Week 5

Saturday 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

Sunday SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Monday SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

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

Notes

CONTACT: [Your Name]

(000) 000-0000
somewhere@domain.com

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 30
Weight 150 lbs Weight 150 lbs

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 % 13.5%

Fat Mass 14.9 lbs Fat Mass 20.2 lbs

Lean Mass 135.1 lbs Lean Mass 129.8 lbs

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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