HASHIMASHI'S WORKOUT
TRACKER
MONTHLY PROGRESS TRACKER
12-Week Powerbuilding Program 4-Day Split
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HASHIMASHI'S POWERBUILDING
WORKOUTS
MONTHLY PROGRESS TRACKER
12- Week Powerbuilding Program 4-Day Split
WORKOUT 1
WORKOUT 2
Squats
Romanian deadlifts
Leg extensions
Lunges
Seated calf raises
Cable crunches
Bench press
Seated rows
Incline DB press
Single-arm rows
EZ bar skull crushers
EZ bar biceps curls
Deadlifts
Front squats
Leg curls
Split squats
Standing calf raises
Ab wheel rollouts
Overhead presses
Pull-ups
Dumbbell side raises
Lat pulldowns
Dips
Dumbbell curls
WORKOUT 3
WORKOUT 4
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HASHIMASHI'S WORKOUT
LOWER
BODY
MONTHLY PROGRESS TRACKER
4-Day Powerbuilding Split
WORKOUT 1
Exercise
Sets Reps Rest lbs/kg
Squats
Romanian deadlift
Leg extensions
Lunges
Seated calf raises
Cable crunches
5
4
3
3
3
3
5
6
8
10
12
12
3 min
90 sec
90 sec
1 min
1 min
1 min
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HASHIMASHI'S WORKOUT
UPPER
BODY
MONTHLY PROGRESS TRACKER
4-Day Powerbuilding Split
WORKOUT 2
Exercise
Sets Reps Rest lbs/kg
Bench press
5
Seated rows
3
Incline DB press 4
Single-arm rows 3
EZ skull crushers 4
EZ bar biceps curls 4
5
10
8
10
8
8
3 min
1 min
90 sec
1 min
90 sec
90 sec
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HASHIMASHI'S WORKOUT
LOWER
BODY
MONTHLY PROGRESS TRACKER
4-Day Powerbuilding Split
WORKOUT 3
Exercise
Sets Reps Rest lbs/kg
Deadlifts
5
Front squats
4
3
Leg curls
3
Split squats
Standing calf raise 3
Ab wheel rollouts 3
5
6
8
10
12
12
3 min
90 sec
90 sec
1 min
1 min
1 min
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HASHIMASHI'S WORKOUT
UPPER
BODY
MONTHLY PROGRESS TRACKER
4-Day Powerbuilding Split
WORKOUT 4
Exercise
Sets Reps Rest lbs/kg
BB overhead press 5
Pull-ups
4
DB side raises 3
3
Lat pulldowns
Dips
3
Dumbbell curls 3
5
8
12
12
8
8
3 min
90 sec
1 min
1 min
90 sec
90 sec
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HASHIMASHI'S WORKOUT
SET & REP SCHEME
12-WEEK POWERBUILDING PROGRAM
While you could use the same set/rep scheme for
the entire 12-weeks of this program, you’ll get
better results if you follow one that changes
every few weeks.
Note : This recommendation only applies to the
first exercise in each of the 4 workouts.
SETS/REPS
Week #
First weeks 1-4:
Middle weeks 5-8:
Last weeks 9-12:
Sets
Reps
5
4
3
5
6
8
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HASHIMASHI'S WORKOUT
TRACKER
3 POWERBUILDING 4-DAY SPLIT OPTIONS
#1 - Rest up on Sunday
M T W T F S S
#2 - Take the weekend off
M T W T F S S
#3 - Saturday Rest Day
M T W T F S S
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MONTHLY PROGRESS TRACKER #1
January
M T W T F S S
February
M T W T F S S
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March
M T W T F S S
April
M T W T F S S
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May
M T W T F S S
June
M T W T F S S
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July
M T W T F S S
August
M T W T F S S
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September
M T W T F S S
October
M T W T F S S
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November
M T W T F S S
December
M T W T F S S
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January
M T W T F S S
February
M T W T F S S
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March
M T W T F S S
April
M T W T F S S
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M T W T F S S
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November
M T W T F S S
December
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MONTHLY PROGRESS TRACKER #3
January
M T W T F S S
February
M T W T F S S
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March
M T W T F S S
April
M T W T F S S
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May
M T W T F S S
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M T W T F S S
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M T W T F S S
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September
M T W T F S S
October
M T W T F S S
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November
M T W T F S S
December
M T W T F S S
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HASHIMASHI'S WORKOUT
TRACKER
MONTHLY PROGRESS TRACKER
12-Week Powerbuilding Program
Starting Stats
Current Stats
Date
Date
Weight
Weight
Squat
Squat
Deadlift
Deadlift
Bench press
Bench press
Overhead press
Overhead press
Your Big Why - Stay Motivated
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