Top Set
Heavy Set
Fill In Green Cells
Monday: Chest
Week 1
Exercise Movement
Bench Press (Barbell or Dumbbell)
Incline Press (Barbell or Dumbbell)
Low Cable Flyes
Goal
Reps
Set #
Actual
Reps
Weight
Volume
1 -
0
2 -
0
3 -
0
4 -
0
5
4-6
0
6
2-4
0
7
4-6
0
8
4-6
0
1
0
2
0
3
0
4
0
5
4-6
0
6
2-4
0
7
4-6
0
8
4-6
0
1
0
High Cable Flyes
2
0
3
0
4
0
5
6-8
0
6
4-6
0
7
6-8
0
8
6-8
0
1
0
2
0
3
0
4
0
5
6-8
0
6
4-6
0
7
6-8
0
8
6-8
0
Tuesday: Legs
Week 1
Exercise Movement
Leg Extensions
Squats
Goal
Reps
Set #
Actual
Reps
Weight
Volume
1
20
0
2
20
0
3
20
0
1 -
0
2 -
0
Leg Press
Lying Leg Curls
Calve Presses
3 -
0
4 -
0
5
4-6
0
6
2-4
0
7
4-6
0
8
4-6
0
1
0
2
0
3
0
4
0
5
4-6
0
6
2-4
0
7
4-6
0
8
4-6
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
20
0
2
20
0
3
20
0
Donkey Calve Raises
4
20
0
1
20
0
2
20
0
3
20
0
4
20
0
Wednesday: Back
Week 1
Exercise Movement
Bent Over Rows
Lat Pull Down
Goal
Reps
Set #
Actual
Reps
Weight
Volume
1 -
0
2 -
0
3 -
0
4 -
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
Seated Row
Single Arm Row
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
Thursday: Shoulders
Week 1
Exercise Movement
Shoulder Press
Set #
Goal
Reps
Actual
Reps
Weight
Volume
1 -
0
2 -
0
3 -
0
4 -
Dumbbell Lat Raises
Front Raises
Barbell Shrugs
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
Friday: Arms
Week 1
Exercise Movement
Close Grip Bench Press
Preacher Curls
Goal
Reps
Set #
Actual
Reps
Weight
Volume
1 -
0
2 -
0
3 -
0
4 -
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
Push Downs
Hammer Curls
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0
1
0
2
0
3
0
4
0
5
8-10
0
6
6-8
0
7
8-10
0
8
8-10
0