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Weekly Workout Program Tracker

The document outlines a 5-week workout program with exercises scheduled for each day of the week. It includes exercises for chest, back, shoulders, arms, and legs. For each exercise, the suggested number of repetitions is provided for weeks 1 through 5. The second part of the document is a template for tracking progress where the user can fill in their actual repetitions and weight for each exercise, as well as any difference from the suggested plan. This will allow adjustments to be made to subsequent weeks' workouts based on the results.

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jacket4410543
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11 views2 pages

Weekly Workout Program Tracker

The document outlines a 5-week workout program with exercises scheduled for each day of the week. It includes exercises for chest, back, shoulders, arms, and legs. For each exercise, the suggested number of repetitions is provided for weeks 1 through 5. The second part of the document is a template for tracking progress where the user can fill in their actual repetitions and weight for each exercise, as well as any difference from the suggested plan. This will allow adjustments to be made to subsequent weeks' workouts based on the results.

Uploaded by

jacket4410543
Copyright
© Attribution Non-Commercial (BY-NC)
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

Program start date

Monday
Exercises

Wk 1

Bench Press

8,8,6,4

Front Squat

8,6,4

Military - standing

8,8,8

Lunges

6,6

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Auxillary - should, back, tri


Exercises

Wk 1

Shoulder Circuit

10,10

Lat Pulls or T Bar

10,10,10

Tricep Pressdown

15,15,15

Tricep Extension

10,10,10

Hang Clean/Press

5,4,3

Wednesday
Exercises

Wk 1

Incline

8,8,6,4

Squat

8,6,4

Step Ups

6,6

Military - seated db

8,8,8

Auxillary - bi, chest, lower


Exercises

Wk 1

Straight Bar Curl

10,10,10

Seated DB Curl

10,10,10

Butterflies

15,15

Straight Dead Lift

10,10

Leg Press

10,10,10

Program Tracking
0-Jan-00
Week #1

to

5-Jan-00

Legends
Reps

Repetitions as suggested

Weight as suggested

Wts

Diff Difference between suggested and actual

Please Fill the actual data for suggested exercises and find the difference/deviation on Repetitions and Weight parameters to schedule up next week's program
Day
Dates

Exercises

Reps

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

0-Jan-00

1-Jan-00

2-Jan-00

3-Jan-00

4-Jan-00

5-Jan-00

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Bench Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Front Squat

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Military - standing

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Lunges

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Reps triDiff
Auxillary - should, back,
Shoulder Circuit
####

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Lat Pulls or T Bar

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Tricep Extension

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Hang Clean/Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Wednesday
Incline

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Squat

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Step Ups

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Military - seated db

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Auxillary - bi, chest,Reps


lower Diff
Straight Bar Curl
####

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Butterflies

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Straight Dead Lift

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Leg Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled program

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