Progress Tracking

Select an exercise from the drop-down --> Deadlif

Deadlif
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Traning volume

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Workout session
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 Week starting: 3/21 Week 1
Monday Set 1 Set 2 Set 3 Set 4 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 4x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
Weighted Dip 3 x 6-8 0 0 0
Dumbbell Shoulder Press 3 x 8-12 0 0 0
Dumbbell Lateral Raise * 4 x 8-12 0 0 0
Dumbbell Triceps Extension 4 x 8-12 0 0 0
Cable Triceps Extension 4 x 12-15 0 0 0
Weighted Leg Raise 2-3 x 12-15 0 0 0
Weighted Crunch 2-3 x 8-12 0 0 0
Tuesday Set 1 Set 2 Set 3 Set 4 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlif 4x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3 x 6-8 0 0 0
Dumbbell One-Arm Row 3 x 8-12 0 0 0
Barbell Curl 4 x 8-12 0 0 0
Dumbbell Curl 4 x 8-12 0 0 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0 0 0
Cable Face Pull 4 x 12-15 0 0 0
Weighted Hyperextension 2-3 x 8-12 0 0 0
Thursday Set 1 Set 2 Set 3 Set 4 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 4x5 0 0 0
Romanian Deadlif 3x5 0 0 0
Leg Press 3 x 6-8 0 0 0
Barbell Glute Bridge 4 x 8-12 0 0 0
Leg Curl 3 x 12-15 0 0 0
Standing Calf Raise 3x5 0 0 0
Calf Press 3x5 0 0 0
Seated Calf Raise 4 x 8-12 0 0 0
Weighted Leg Raise 2-3 x 12-15 0 0 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 4x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
Weighted Dip 3 x 6-8 0 0 0
Dumbbell Shoulder Press 3 x 8-12 0 0 0
Dumbbell Lateral Raise * 4 x 8-12 0 0 0
Dumbbell Triceps Extension 4 x 8-12 0 0 0
Cable Triceps Extension 4 x 12-15 0 0 0
Weighted Leg Raise 2-3 x 12-15 0 0 0
Weighted Crunch 2-3 x 8-12 0 0 0
Sunday Set 1 Set 2 Set 3 Set 4 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlif 4x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3 x 6-8 0 0 0
Dumbbell One-Arm Row 3 x 8-12 0 0 0
Barbell Curl 4 x 8-12 0 0 0
Dumbbell Curl 4 x 8-12 0 0 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0 0 0
Cable Face Pull 4 x 12-15 0 0 0
Weighted Hyperextension 2-3 x 8-12 0 0 0
 Week starting: 3/28 Week 2
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
 Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Week 2
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 4/4 Week 3
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
 Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Week 3
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 4/11 Week 4
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
 Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Week 4
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 4/18 Week 5
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
 Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Week 5
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 4/25 Week 6
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
 Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Week 6
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 5/2 Week 7
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
 Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Week 7
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 5/9 Week 8
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
 Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Week 8
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 5/16 Week 9
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
 Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Week 9
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 5/23 Week 10
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
 Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Week 10
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 5/30 Week 11
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
 Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Week 11
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 6/6 Week 12
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Friday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
 Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Week 12
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 6/13 Week 13
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Monday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
 Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Week 13
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 6/20 Week 14
Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 4 x 8-12 0
Leg Curl 3 x 12-15 0
Standing Calf Raise 3x5 0
Calf Press 3x5 0
Seated Calf Raise 4 x 8-12 0
Weighted Leg Raise 2-3 x 12-15 0
Saturday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlif 4x5 0
(Weighted) Pull Up 3x5 0
Barbell Bent Over Row 3 x 6-8 0
Dumbbell One-Arm Row 3 x 8-12 0
Barbell Curl 4 x 8-12 0
Dumbbell Curl 4 x 8-12 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0
Cable Face Pull 4 x 12-15 0
Weighted Hyperextension 2-3 x 8-12 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4x5 0
Romanian Deadlif 3x5 0
Leg Press 3 x 6-8 0
Barbell Glute Bridge 3 x 8-12 0
Leg Curl 4 x 8-12 0
Standing Calf Raise 4 x 8-12 0
Calf Press 4 x 12-15 0
Seated Calf Raise 2-3 x 12-15 0
Weighted Leg Raise 2-3 x 8-12 0
 Thursday Set 1 Set 2 Set 3 Set 4 Training Volume
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4x5 0
Barbell Overhead Press 3x5 0
Weighted Dip 3 x 6-8 0
Dumbbell Shoulder Press 3 x 8-12 0
Dumbbell Lateral Raise * 4 x 8-12 0
Dumbbell Triceps Extension 4 x 8-12 0
Cable Triceps Extension 4 x 12-15 0
Weighted Leg Raise 2-3 x 12-15 0
Weighted Crunch 2-3 x 8-12 0
Week 14
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week starting: 6/27 Week 15
Friday Set 1 Set 2 Set 3 Set 4 Training Volum
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Total Reps
Deadlif 4x5 0 0
(Weighted) Pull Up 3x5 0 0
Barbell Bent Over Row 3 x 6-8 0 0
Dumbbell One-Arm Row 3 x 8-12 0 0
Barbell Curl 4 x 8-12 0 0
Dumbbell Curl 4 x 8-12 0 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0 0
Cable Face Pull 4 x 12-15 0 0
Weighted Hyperextension 2-3 x 8-12 0 0
Sunday Set 1 Set 2 Set 3 Set 4 Training Volum
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Total Reps
Squat 4x5 0 0
Romanian Deadlif 3x5 0 0
Leg Press 3 x 6-8 0 0
Barbell Glute Bridge 4 x 8-12 0 0
Leg Curl 3 x 12-15 0 0
Standing Calf Raise 3x5 0 0
Calf Press 3x5 0 0
Seated Calf Raise 4 x 8-12 0 0
Weighted Leg Raise 2-3 x 12-15 0 0
Tuesday Set 1 Set 2 Set 3 Set 4 Training Volum
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Total Reps
Bench Press 4x5 0 0
Barbell Overhead Press 3x5 0 0
Weighted Dip 3 x 6-8 0 0
Dumbbell Shoulder Press 3 x 8-12 0 0
Dumbbell Lateral Raise * 4 x 8-12 0 0
Dumbbell Triceps Extension 4 x 8-12 0 0
Cable Triceps Extension 4 x 12-15 0 0
Weighted Leg Raise 2-3 x 12-15 0 0
Weighted Crunch 2-3 x 8-12 0 0
Wednesday Set 1 Set 2 Set 3 Set 4 Training Volum
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Total Reps
Deadlif 4x5 0 0
(Weighted) Pull Up 3x5 0 0
Barbell Bent Over Row 3 x 6-8 0 0
Dumbbell One-Arm Row 3 x 8-12 0 0
Barbell Curl 4 x 8-12 0 0
Dumbbell Curl 4 x 8-12 0 0
Dumbbell Rear Deltoid Raise 4 x 8-12 0 0
Cable Face Pull 4 x 12-15 0 0
Weighted Hyperextension 2-3 x 8-12 0 0
 Friday Set 1 Set 2 Set 3 Set 4 Training Volum
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Total Reps
Squat 4x5 0 0
Romanian Deadlif 3x5 0 0
Leg Press 3 x 6-8 0 0
Barbell Glute Bridge 4 x 8-12 0 0
Leg Curl 3 x 12-15 0 0
Standing Calf Raise 3x5 0 0
Calf Press 3x5 0 0
Seated Calf Raise 4 x 8-12 0 0
Weighted Leg Raise 2-3 x 12-15 0 0
ek 15
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Training Volume Notes
Weight Total
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0