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Strength Training Progress Tracker

The document contains a training program with details on exercises, sets, reps, intensities and progression over 4 weeks. It outlines a full body hypertrophy routine, prescribing rep and weight targets for each exercise across weekly workouts and a deload protocol. Performance is tracked for each exercise relative to rep targets with adjustments to training maxes based on results.

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Kamuflase
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5 views18 pages

Strength Training Progress Tracker

The document contains a training program with details on exercises, sets, reps, intensities and progression over 4 weeks. It outlines a full body hypertrophy routine, prescribing rep and weight targets for each exercise across weekly workouts and a deload protocol. Performance is tracked for each exercise relative to rep targets with adjustments to training maxes based on results.

Uploaded by

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

Auxiliary lift?

Lifts Rounding Maxes Sets Below rep target by 2+ reps


no Squat 2.5 67.5 4 0.00%
no Bench Press 2.5 65 4 0.00%
no Deadlift 2.5 72.5 4 0.00%
no Military Press 2.5 30 4 -5.00%
yes Leg Press 2.5 77.5 4 0.00%
yes DB Bench Press 2 22 4 -5.00%
yes Romanian Deadlift 2.5 62.5 4 0.00%
yes DB Incline Bench 2 15.2 4 -5.00%
yes Cable Seated Row 5 90 4 -5.00%
yes Cable Seated Row 5 90 4 -5.00%
yes Cable Pulldown 5 95 4 -5.00%
yes Cable Pulldown 5 95 4 -5.00%
no Rear Delt Row 5 4 -5.00%
no Rear Delt Row 5 4 -5.00%
no DB Lateral Raise 2 4 -5.00%
no DB Lateral Raise 2 4 -5.00%
no Leg Extension 5 4 -5.00%
no Seated Leg Curl 5 4 -5.00%
no Calf Press 5 4 -5.00%
no Calf Press 5 4 -5.00%
no Cable Crunch 5 4 -5.00%
no Cable Crunch 5 4 -5.00%
no DB Hammer Curl 2 4 -5.00%
no DB Curl 2 4 -5.00%
no Cable Pushdown 5 4 -5.00%
no Triceps Extension 2 4 -5.00%

Hypertrophy template? 50.0% 52.5% 55.0% 57.5%


yes Squat 20 18 17 15
yes Bench Press 20 18 17 15
yes Deadlift 20 18 17 15
yes Military Press 20 18 17 15
yes Leg Press 20 18 17 15
yes DB Bench Press 20 18 17 15
yes Romanian Deadlift 20 18 17 15
yes DB Incline Bench 20 18 17 15
yes Cable Seated Row 20 18 17 15
yes Cable Seated Row 20 18 17 15
yes Cable Pulldown 20 18 17 15
yes Cable Pulldown 20 18 17 15

50.0% 52.5% 55.0% 57.5%


yes Squat 25 23 21 19
yes Bench Press 25 23 21 19
yes Deadlift 25 23 21 19
yes Military Press 25 23 21 19
yes Leg Press 25 23 21 19
yes DB Bench Press 25 23 21 19
yes Romanian Deadlift 25 23 21 19
yes DB Incline Bench 25 23 21 19
yes Cable Seated Row 25 23 21 19
yes Cable Seated Row 25 23 21 19
yes Cable Pulldown 25 23 21 19
yes Cable Pulldown 25 23 21 19

Week 1 2 3 4
Squat 70.0% 72.5% 75.0% 72.5%
Bench Press 70.0% 72.5% 75.0% 72.5%
Deadlift 70.0% 72.5% 75.0% 72.5%
Military Press 70.0% 72.5% 75.0% 72.5%
Leg Press 65.0% 67.5% 70.0% 67.5%
DB Bench Press 65.0% 67.5% 70.0% 67.5%
Romanian Deadlift 65.0% 67.5% 70.0% 67.5%
DB Incline Bench 65.0% 67.5% 70.0% 67.5%
Cable Seated Row 65.0% 67.5% 70.0% 67.5%
Cable Seated Row 65.0% 67.5% 70.0% 67.5%
Cable Pulldown 65.0% 67.5% 70.0% 67.5%
Cable Pulldown 65.0% 67.5% 70.0% 67.5%

Week 1 2 3 4
Squat no no no no
Bench Press no no no no
Deadlift no no no no
Military Press no no no no
Leg Press no no no no
DB Bench Press no no no no
Romanian Deadlift no no no no
DB Incline Bench no no no no
Cable Seated Row no no no no
Cable Seated Row no no no no
Cable Pulldown no no no no
Cable Pulldown no no no no

Deload Details
Reps per set 5
Sets 4
Intensity 60%
Change in training
max after deload 0%
week (%)
Reps to failure
When above or below rep target
Below rep target by 1 rep
Hit rep target Beat by 1 rep Beat by 2 reps Beat by 3 reps Beat by 4 reps
0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00%

Normal set rep ta


60.0% 62.5% 65.0% 67.5% 70.0% 72.5%
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9
14 13 12 11 10 9

Last set rep targ


60.0% 62.5% 65.0% 67.5% 70.0% 72.5%
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11
18 16 14 13 12 11

Intensity
5 6 7 8 9 10
75.0% 77.5% 60.0% 72.5% 75.0% 77.5%
75.0% 77.5% 60.0% 72.5% 75.0% 77.5%
75.0% 77.5% 60.0% 72.5% 75.0% 77.5%
75.0% 77.5% 60.0% 72.5% 75.0% 77.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%
70.0% 72.5% 55.0% 67.5% 70.0% 72.5%

Deload?
5 6 7 8 9 10
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
no no yes no no no
Classic overload
Percentage or smallest increment
Beat by 5+ reps Sets Reps per set Increase
0.00% 3 15 3.00%
0.00% 3 15 3.00%
0.00% 3 15 3.00%
3.00% 3 15 3.00%
0.00% 3 15 3.00%
3.00% 3 15 3.00%
0.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 4 15 3.00%
3.00% 4 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%
3.00% 3 15 3.00%

Normal set rep target


75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3
8 7 6 5 4 3

Last set rep target


75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4
10 9 8 7 5 4

Intensity
11 12 13 14 15 16
75.0% 77.5% 80.0% 60.0% 75.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5%

Deload?
11 12 13 14 15 16
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
no no no yes no no
90.0% 92.5% 95.0% 97.5% 100.0%
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1
2 2 2 1 1

90.0% 92.5% 95.0% 97.5% 100.0%


3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1
3 2 2 1 1

17 18 19 20 21
80.0% 77.5% 80.0% 82.5% 60.0%
80.0% 77.5% 80.0% 82.5% 60.0%
80.0% 77.5% 80.0% 82.5% 60.0%
80.0% 77.5% 80.0% 82.5% 60.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%
75.0% 72.5% 75.0% 77.5% 55.0%

17 18 19 20 21
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
no no no no yes
Week 8 Week 9 Week 10
Weight Sets Reps Result Weight Sets Reps Result Weight Sets
Day 1
Bench Press 47.5 4 9 11 50 4 8 12 50 4
Cable Seated Row 60 4 11 18 65 4 10 17 70 4
DB Incline Bench 10 4 11 12 10 4 10 14 10 4
Cable Pulldown 65 4 11 18 70 4 10 17 75 4
Rear Delt Row 40 3 15 0 40 3 15 1 40 3
DB Lateral Raise 4 3 15 2 4 3 15 2 4 3

Day 2
Squat 50 4 9 16 50 4 8 15 52.5 4
Romanian Deadlift 42.5 4 11 13 45 4 10 13 45 4
Leg Extension 30 4 15 2 30 4 15 2 30 4
Calf Press 120 3 15 1 120 3 15 2 120 3
Cable Crunch 40 3 15 1 40 3 15 2 40 3
DB Hammer Curl 4 3 15 3 6 3 15 1 6 3
Cable Pushdown 35 3 15 0 30 3 15 1 30 3

Day 3
Military Press 22.5 4 9 6 22.5 4 8 11 22.5 4
Cable Pulldown 65 4 11 18 70 4 10 17 75 4
DB Bench Press 14 4 11 2 14 4 10 13 16 4
Cable Seated Row 60 4 11 18 65 4 10 17 70 4
Rear Delt Row 40 3 15 1 40 3 15 1 40 3
DB Lateral Raise 4 3 15 2 4 3 15 2 4 3

Day 4
Deadlift 52.5 4 9 16 55 4 8 15 55 4
Leg Press 52.5 4 11 18 55 4 10 17 55 4
Seated Leg Curl 40 4 15 1 35 4 15 2 35 4
Calf Press 120 3 15 2 120 3 15 3 140 3
Cable Crunch 40 3 15 2 40 3 15 2 40 3
DB Curl 6 3 15 1 6 3 15 2 6 3
Triceps Extension 10 3 15 1 10 3 15 2 10 3
Week 10 Week 11 Week 12 Week 13
Reps Result Weight Sets Reps Result Weight Sets Reps Result Weight Sets

7 9 50 4 8 8 50 4 7 10 52.5 4
9 16 70 4 10 17 75 4 9 16 80 4
9 15 10 4 10 15 12 4 9 14 12 4
9 16 75 4 10 17 80 4 9 12 80 4
15 2 40 3 15 2 40 3 15 2 40 3
15 3 6 3 15 0 6 3 15 1 6 3

7 14 50 4 8 15 52.5 4 7 14 55 4
9 11 45 4 10 8 45 4 9 11 47.5 4
15 4 35 4 15 1 35 4 15 2 35 4
15 2 120 3 15 3 140 3 15 2 140 3
15 3 45 3 15 1 45 3 15 2 45 3
15 1 6 3 15 1 6 3 15 2 6 3
15 1 30 3 15 1 30 3 15 1 30 3

7 14 22.5 4 8 11 22.5 4 7 13 25 4
9 16 75 4 10 17 80 4 9 16 85 4
9 11 14 4 10 4 16 4 9 9 16 4
9 16 70 4 10 17 75 4 9 12 75 4
15 2 40 3 15 1 40 3 15 2 40 3
15 2 4 3 15 3 6 3 15 1 6 3

7 14 55 4 8 10 55 4 7 11 57.5 4
9 16 55 4 10 17 55 4 9 16 57.5 4
15 2 35 4 15 4 40 4 15 3 40 4
15 1 140 3 15 2 140 3 15 3 145 3
15 3 45 3 15 2 45 3 15 2 45 3
15 2 6 3 15 2 6 3 15 2 6 3
15 2 10 3 15 2 10 3 15 3 12 3
Week 13 Week 14 Week 15 Week 16
Reps Result Weight Sets Reps Result Weight Sets Reps Result Weight Sets

6 40 4 5 50 4 8 50 4
8 65 4 5 75 4 10 75 4
8 10 4 5 12 4 10 12 4
8 65 4 5 75 4 10 80 4
15 40 2 8 40 3 15 40 3
15 6 2 8 6 3 15 6 3

6 40 4 5 50 4 8 52.5 4
8 37.5 4 5 45 4 10 45 4
15 35 2 8 35 4 15 35 4
15 140 2 8 140 3 15 140 3
15 45 2 8 45 3 15 45 3
15 6 2 8 6 3 15 6 3
15 30 2 8 30 3 15 30 3

6 17.5 4 5 22.5 4 8 22.5 4


8 65 4 5 75 4 10 80 4
8 12 4 5 14 4 10 16 4
8 60 4 5 70 4 10 75 4
15 40 2 8 40 3 15 40 3
15 6 2 8 6 3 15 6 3

6 42.5 4 5 55 4 8 55 4
8 47.5 4 5 55 4 10 55 4
15 40 2 8 40 4 15 40 4
15 145 2 8 145 3 15 145 3
15 45 2 8 45 3 15 45 3
15 6 2 8 6 3 15 6 3
15 12 2 8 12 3 15 12 3
Week 16 Week 17 Week 18 Week 19
Reps Result Weight Sets Reps Result Weight Sets Reps Result Weight Sets

7 52.5 4 6 50 4 7 52.5 4
9 80 4 8 75 4 9 80 4
9 12 4 8 12 4 9 12 4
9 80 4 8 80 4 9 80 4
15 40 3 15 40 3 15 40 3
15 6 3 15 6 3 15 6 3

7 55 4 6 52.5 4 7 55 4
9 47.5 4 8 45 4 9 47.5 4
15 35 4 15 35 4 15 35 4
15 140 3 15 140 3 15 140 3
15 45 3 15 45 3 15 45 3
15 6 3 15 6 3 15 6 3
15 30 3 15 30 3 15 30 3

7 25 4 6 22.5 4 7 25 4
9 85 4 8 80 4 9 85 4
9 16 4 8 16 4 9 16 4
9 75 4 8 75 4 9 75 4
15 40 3 15 40 3 15 40 3
15 6 3 15 6 3 15 6 3

7 57.5 4 6 55 4 7 57.5 4
9 57.5 4 8 55 4 9 57.5 4
15 40 4 15 40 4 15 40 4
15 145 3 15 145 3 15 145 3
15 45 3 15 45 3 15 45 3
15 6 3 15 6 3 15 6 3
15 12 3 15 12 3 15 12 3
Week 19 Week 20 Week 21
Reps Result Weight Sets Reps Result Weight Sets Reps Result

6 52.5 4 5 40 4 5
8 80 4 7 65 4 5
8 12 4 7 10 4 5
8 85 4 7 65 4 5
15 40 3 15 40 2 8
15 6 3 15 6 2 8

6 55 4 5 40 4 5
8 47.5 4 7 37.5 4 5
15 35 4 15 35 2 8
15 140 3 15 140 2 8
15 45 3 15 45 2 8
15 6 3 15 6 2 8
15 30 3 15 30 2 8

6 25 4 5 17.5 4 5
8 85 4 7 65 4 5
8 16 4 7 12 4 5
8 80 4 7 60 4 5
15 40 3 15 40 2 8
15 6 3 15 6 2 8

6 60 4 5 42.5 4 5
8 60 4 7 47.5 4 5
15 40 4 15 40 2 8
15 145 3 15 145 2 8
15 45 3 15 45 2 8
15 6 3 15 6 2 8
15 12 3 15 12 2 8
Rounding
Working Sets
Warmup Set 1 0x 8
Warmup Set 2 0x 4
Warmup Set 3 0x 2
Warmup Set 4 0x 1

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