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Date Date Date Date: Workout Exercise Week 1 Week 2 Week 3 Week 4

This document outlines a 4-week workout program consisting of 3 workouts per week targeting different muscle groups. Each workout contains 3-4 exercises performed as 3 sets each. The program tracks target and completed weights and repetitions for each exercise over the 4 weeks, allowing the user to progressively increase their workload each week.

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Ingo S
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104 views12 pages

Date Date Date Date: Workout Exercise Week 1 Week 2 Week 3 Week 4

This document outlines a 4-week workout program consisting of 3 workouts per week targeting different muscle groups. Each workout contains 3-4 exercises performed as 3 sets each. The program tracks target and completed weights and repetitions for each exercise over the 4 weeks, allowing the user to progressively increase their workload each week.

Uploaded by

Ingo S
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2
Pull and Calves
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 3 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Wide-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Workout 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3 Set 3
Legs Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Chin-Up
Workout 2
Pull and Calves
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Workout 2 Set 1
Pull and Calves Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 3 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Workout 2 Target Completed Target Completed Target Completed Target Completed
Pull and Calves Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3 Set 3
Legs Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable-Row (Close-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Workout 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Barbell Single-Leg Split Squat
Set 1
Set 2
Workout 3 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Pull-Up
Workout 2 Set 1
Pull and Calves
Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed Target Completed
Workout 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3 Set 3
Legs Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3

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