GoghUA's Workout Tracker

Feel free to redistribute this spreadsheet freely, just don't try to charge anyon

I would love to hear your comments, suggestions, or other feedback!

GoghUA@yahoo.com

HOW TO USE THIS SPREADSHEET…

First, setup your exercises on the "Exercises" worksheet.

Column A contains the categories. If you would like to add additional categories, place them in the first empty row und
All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to pl

The above picture shows that column B is highlighted and the range name is (circled in red) "Chest".
Therefore, to add additional "Chest" exercises, you would add the exercise to the first empty rown in column B.
 If you choose add additional categories (in column A) you will need to create a corresponding range of exercises.
To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. O
Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire colu
With the entire column highlighted, enter the range name in the white box above column A (in the above image, the ra
Note that your range name must match exactly the category name you entered in Column A

Once you have setup your exercises, you are now ready to track your progress.

Beginning with the worksheet titled "Week 1" you will find the following layout:

The first thing you should do is enter the week into cell B1.
Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has the day. Each worksheet
Begin by clicking on cell A5. You will notice a drop down arrow displayed to the right of the cell, as seen in the below im

Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
Select a category from the list.
Once you have selected a category, move right one column to cell B5.
Another drop down will be available in B5, this drop down will have a list of exercises from the category you just select
Now that you have selected your exercise, you are ready to enter your reps and weight.

Notice in the above image that there is a column for up to five sets plus an additional column for totals and notes.
You will only need to enter values into the Rep and Weight sub columns for the Set 1 through Set 5 columns.
Do not enter any data into the Total columns under each set or into any column on the Exercise Total heading as these
Feel free to enter whatever data you would like under the Notes column.
Once you have entered all of your data, your row should look something like the following:
 Notice that you are not required to enter data for all five sets.
Now just continue this for each day of the week.

Finally, the reason you are doing this, is to be able to track your progress.

On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and cell B3.
First, select a category in cell B2 and then select your exercise in cell B3.

Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in a table format.
Note that data not yet entered will be displayed as 0.
In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.
Enjoy!
Tracker
don't try to charge anyone for it.

tions, or other feedback!

the first empty row under column A.

cises, you will need to place them within the appropriate range.

own in column B.
ange of exercises.
ntering your exercises. One exercise per row.
highlight the entire column.
the above image, the range has been named "Chest")

he day. Each worksheet has a section for each day of the week.
, as seen in the below image.
category you just selected.

or totals and notes.

Set 5 columns.
e Total heading as these values will be calculated for you.
table format.

surrounding this data.

 Progress Report Set 1 Set 2 Set 3
Category: Chest Rep Weight Total Rep Weight Total Rep Weight
Exercise: machine press Week1 10 65 650 10 65 650 10 65
Week2 0 0 0 0 0 0 0 0
Week3 0 0 0 0 0 0 0 0
Week4 0 0 0 0 0 0 0 0
Week5 0 0 0 0 0 0 0 0
Week6 0 0 0 0 0 0 0 0
Week7 0 0 0 0 0 0 0 0
Week8 0 0 0 0 0 0 0 0
Week9 0 0 0 0 0 0 0 0
Week10 0 0 0 0 0 0 0 0
Week11 0 0 0 0 0 0 0 0
Week12 0 0 0 0 0 0 0 0

700 Reps X Weight per set

650
600

500

400
Total
Total
300 Total
Total
Total
200

100

0 0 0 0 0 0 0 0 0 0 0 0 0
Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10Week11Week12
Set 3 Set 4 Set 5 Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
7,000
Total Weight per w
650 0 0 0 0 0 0 30 195 5,850
0 0 0 0 0 0 0 0 0 0 6,0005,850
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 5,000
0 0 0 0 0 0 0 0 0 0 4,000
0 0 0 0 0 0 0 0 0 0
3,000
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 2,000
0 0 0 0 0 0 0 0 0 0
1,000
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 k1 k2 k3 k 4 k5 k 6 k7 k8
ee ee ee ee ee ee ee ee
W W W W W W W W W

70
Weight per set
65
60

50

40 Wei
Total
Wei
Total
Total 30 Wei
Total Wei
Total
20 Wei

10

0 0 0 0 0 0 0 0 0 0 0 0 0
Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12
al Weight per week

0 0 0 0 0 0 0 0 0
4 5 6 7 8 9 0 1 12
ek ee
k
ee
k
ee
k
ee
k k 1 1
ee eek eek eek
W W W W W W W W

Weight
Weight
Weight
Weight
Weight

0 0
ek11 Week12
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Quads Squat 8 100 800 8 100 800 8
Chest machine press 10 65 650 10 65 650 10
Hamstrings SLDL 8 70 560 8 70 560 8
Quads Leg extensions 12 70 840 12 70 840 15
Shoulders Cable lateral raise 12 6 72 12 6 72 12
Hamstrings Dumbell legcurl 10 14 140 10 14 140 10
Calves Standing calf raise 15 30 450 15 30 450 15
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
 SET 3 SET 4 SET 5 Exercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
100 800 6 100 600 0 30 400 12,000
65 650 0 0 30 195 5,850
70 560 0 0 24 210 5,040
70 1,050 0 0 39 210 8,190
6 72 10 6 60 0 46 24 1,104
14 140 10 14 140 0 40 56 2,240
30 450 13 30 390 0 58 120 6,960
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 SET 3 SET 4 SET 5 Exercise Total
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Notes

ELLEBOOG BLESURE

Smith machine

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Notes

Start with 70 next time.

Start with 155 next time.

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Chest Bench press 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
 Week of

Monday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Tuesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Wednesday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Thursday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Friday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Saturday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0

Sunday SET 1 SET 2 SET 3

Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 3 SET 4 SET 5 Exercise Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

SET 3 SET 4 SET 5 Exercise Total

Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Notes

Notes

Notes

Notes
Notes

Notes

Notes
Choose One Bench press Cable lateral raise Hack Squat
Abs Decline dench press Overhead barbell press Single-leg leg press (L)
Back Flat bench dumbbell flye Reverse pec-deck flye Single-leg leg press (R)
Biceps Incline dumbbell press Upright row Squat
Calves machine press Leg extensions
Chest
Hamstrings
Quads
Shoulders
Triceps
Barbell hack squat Machine low row Leg press calf raise Close grip smith bench press
Deadlift One-Arm dumbbell row Seated calf raise Overhead cable rope extension
Good Morning Seated cable row Standing calf raise Straight bar press down
SLDL T-Bar row
Dumbell legcurl
Barbell curl Decline sit-up
Hammer curl
Smith machine drag curl