Program Ove

Name Progra
Program Start Date

Overall Goal
Check in day SUNDAY

INSTRUCTIONS
1 Record Nutrition daily into My Fitness pal. Log spreadsheet every night.
2 Ensure spreadsheet is up to date and check in questions are complete by sunday evening each fortni
3 Attach fortnightly progress photos to photo updates sheet. Commencing week 1

IMPORTANT
Weighing food all food when possible should be weighed raw
Body Weight body weight must be tracked daily unless otherwise specified. Morning under the same condi
Condiments All sauces, spices, oils, need to be tracked.
Logging by grams When possible, on my fitness pal, change the "serving size" to 1g. This makes it easier to the
Staying within targets Aim to get as close to your prescribed macros as possible. Use the following guide below.
protein No less than 10g below target. No higher than 10g above target. eg/ prescribed= 160. range
carbs No less than 10g below target. No higher than 10g above target. eg/ prescribed= 160. range
fats No less than 5g below target. No higher than 5g above target. eg/ prescribed= 60. range 55-6
MyFitnessPal (MFP)
Due to how MFP rounds their intakes, sometimes we can see a difference in up to 200+/- cal
daily calorie intake is
MFP. We recommend that you use MFP for the daily macronutrient intakes, but our sheet for
different to this
spreadsheet?
HOW TO: LINK
How to use this sheet: [Link]
How to input your fortnightly progress phot[Link]
How to use my fitness pal [Link]
Setting up your protein goal and calori[Link]
How to use cycle tracker [Link]
How to view your low and high days [Link]
Exercise Database
GOALS!

My goals within the next 6 months...

Necessary steps...

Things/ people/ lifestyle factors currently holding me back:

My picture of success...
Period Tracker Guide
 Overview
Program Notes

NS
.
by sunday evening each fortnight.
ng week 1

ed. Morning under the same conditions.

" to 1g. This makes it easier to then type in the number of serving by exact
Use the following guide below.
arget. eg/ prescribed= 160. range 150-170g
arget. eg/ prescribed= 160. range 150-170g
get. eg/ prescribed= 60. range 55-65
ee a difference in up to 200+/- cal per day between our spreadsheet and
nutrient intakes, but our sheet for the total calories.

Getting Started Checklist

Upload Week 1 Progress Pictures TRUE
Pre plan a day of protein TRUE
Download "Flo" or "Clue" TRUE
Date 20-August-2022 12 September 2022 26 September 2022

Front

Side
Back
10 October 2022 24 October 2022 7 November 2022
21 November 2022 5 December 2022 19 December 2022
2 January 2023 16 January 2023 30 January 2023
13 February 2023 27 February 2023 13 March 2023
27 March 2023 10 April 2023 24 April 2023
8 May 2023 22 May 2023 5 June 2023
19 June 2023 3 July 2023 17 July 2023
31 July 2023
 **All foods are listed raw. All foo

PROTEIN (P) CARBS (C)

Source Serving P C F Calories Source Serving P
Skinless chicken breast 100 22.0 0.0 2.0 106.0 brown rice 0.0
Chicken thigh- skin on 0.0 0.0 0.0 0.0 white rice 0.0
Chicken mince 0.0 0.0 0.0 0.0 White potato 0.0
5* beef mince 0.0 0.0 0.0 0.0 sweet potato 0.0
4* beef mince 0.0 0.0 0.0 0.0 Rolled oats 0.0
Regular mince 0.0 0.0 0.0 0.0 white bread 0.0
no fat- beef rump steak 0.0 0.0 0.0 0.0 wholemeal bread 0.0
lean beef sizzle steak 0.0 0.0 0.0 0.0 sourdough/rye bread 0.0
pork roast 0.0 0.0 0.0 0.0 rice cake 0.0
lean pork steak 100 24.0 0.0 16.0 240.0 pasta-white flour 0.0
turkey mince 100 20.0 0.0 5.0 125.0 pasta- wholemeal flour 0.0
turkey breast 0.0 0.0 0.0 0.0 rice noodles 0.0
kangaroo steak 0.0 0.0 0.0 0.0 white wrap 0.0
kangaroo mince 0.0 0.0 0.0 0.0 wholemeal wrap 0.0
roast lamb 0.0 0.0 0.0 0.0 quinoa 0.0
squid/calamari 0.0 0.0 0.0 0.0 couscous 0.0
skinless salmon fillet 0.0 0.0 0.0 0.0 cereal- XO crunch 0.0
barramundi fillet 0.0 0.0 0.0 0.0 Cereal- maple crunch 0.0
plain canned tuna 0.0 0.0 0.0 0.0 cereal- all bran 0.0
egg 0.0 0.0 0.0 0.0 cereal- weet bix (plain) 0.0
egg white 0.0 0.0 0.0 0.0 cereal- Nutrigrain 0.0
lean leg ham 0.0 0.0 0.0 0.0 **fruit or starchy vegetables can be used as carb sourc

EASY TO PREP RECIPE IDEAS

BREAKFAST OPTIONS P C F Calories per serve
Protein pancakes 16.0 16.0 5.0 173.0 [Link]
18 smoothie options - - - - [Link]
sweet potato hash browns 2.6 29.9 11.6 234.4 [Link]
peanut butter blueberry overnight oats 17.7 48.2 14.8 396.8 [Link]
banana bread 4.0 28.4 5.8 181.8 [Link]
egg white & avo salad 12.1 6.9 8.9 156.1 [Link]
breakfast egg DIY flavour muffins 12.7 1.9 8.4 134.0 [Link]
Instant oats / porridge 8.0 30.0 5.0 197.0 [Link]
slow cooker apple cinnamon oatmeal 8.0 49.0 4.0 264.0 [Link]
mexican breakfast casserole 39.0 14.0 23.0 419.0 [Link]
carrot cake muffins 2.8 34.0 3.9 182.3 [Link]
overnight sausage egg casserole 17.0 14.0 15.0 259.0 [Link]
bacon & egg cups 16.0 2.7 15.0 209.8 [Link]
Peanut butter zucchini bread baked oatm 9.3 32.2 18.4 331.6 [Link]
cherry smoothie bowl 25.0 33.0 10.9 330.1 [Link]
LUNCH & DINNER OPTIONS P C F Calories per serve
Stuffed capsicums 33.0 13.0 19.0 355.0 [Link]
spinach & goats cheese quiche 10.5 11.3 5.9 140.3 [Link]
slow cooker yellow chicken curry 29.7 31.8 12.9 362.1 [Link]
healthy chicken burgers 29.0 3.8 16.7 281.5 [Link]
minestrone soup 11.0 50.0 3.5 275.5 [Link]
honey sriracha glazed meatballs 26.9 18.6 10.8 279.2 [Link]
zucchini noodles w/ creamy avo pesto 4.8 13.2 17.1 225.9 [Link]
turkey taco bowls 29.0 52.0 7.0 387.0 [Link]
chicken avo burritos 40.0 37.0 24.0 524.0 [Link]
cashew chicken quinoa bake 37.0 54.0 10.0 454.0 [Link]
instant pot pork tenderloin 48.0 12.0 12.0 348.0 [Link]
korean chicken lettuce wraps 30.0 40.0 13.0 397.0 [Link]
vegan asian broccoli salad 5.0 22.0 14.0 234.0 [Link]
cilantro lime chicken with cauli rice 32.0 16.0 21.0 381.0 [Link]
vietnamese pan grilled sesame beef 34.0 4.0 16.0 296.0 [Link]
lentil bolognese 6.0 23.0 7.0 179.0 [Link]
lemon garlic chicken zoodles 29.0 3.0 12.0 236.0 [Link]
low calorie pizza 5.0 15.0 7.0 143.0 [Link]
salmon taco bowls 35.0 68.0 23.0 619.0 [Link]
air fryer buffalo chicken 29.0 28.0 1.0 237.0 [Link]
SNACK OPTIONS P C F Calories per serve
chewy PB granola bars 7.0 16.7 19.4 269.4 [Link]
chia banana bread energy balls 4.2 15.1 6.9 139.3 [Link]
homemade tzatziki 3.8 2.5 0.9 33.3 [Link]
cauliflower crust grilled cheese 23.0 8.0 29.0 385.0 [Link]
zucchini parmesan 13.0 13.0 12.0 212.0 [Link]
balsamic & parmesan roasted cauliflower 6.8 10.2 10.2 159.8 [Link]
light chocolate zucchini muffins 4.0 28.0 8.0 200.0 [Link]
strawberry almond butter muffins 5.2 22.9 8.9 192.5 [Link]
peanut butter blueberry banana smoothie 3.5 25.0 6.0 168.0 [Link]
homemade granola 4.1 22.9 12.3 218.7 [Link]
smoked salmon pinwheels 12.0 20.0 14.0 254.0 [Link]
blueberry zucchini donuts w/white choc 3.3 26.0 6.9 179.3 [Link]
healthier baked parmesan french fries 6.7 34.2 8.0 235.6 [Link]
parmesan & garlic baked sweet potato ch 1.9 16.3 4.3 111.5 [Link]
edamame avocado hummus 5.0 9.0 13.0 173.0 [Link]
slow cooker shredded chicken 24.0 1.0 3.0 127.0 [Link]
maple bacon brussel sprouts 13.0 19.0 25.0 353.0 [Link]
cabbage steaks 3.0 14.0 16.0 212.0 [Link]
roasted zucchini fries 4.0 5.0 5.0 81.0 [Link]
cheesy potato fritters 5.0 11.0 4.0 100.0 [Link]
MY own favourites.... P C F Calories per serve

HIGH PROTEIN food ideas

Chobani or yopro yogurt Soy noodles
Protein custard Soy milk
Egg whites whisked and scrambled, topped with stevia, cinamon, fruit, etc Macro mike products
Cottage cheese with rice cakes Home made lean mince b
Tuna and rice cakes Homemade breaky slices
Air fryer chicken bites Homemade protein balls/
Protein bar Boiled eggs
Protein shake Beef jerky
Edamame beans salted with hommus Deli meats
 FOOD DATABASE
s are listed raw. All foods are listed in Grams unless specified. Click on serving tab down to adjust to desired

ARBS (C) FATS (F)

C F Calories Source Serving P C F Calories
0.0 0.0 0.0 salmon fillet 0.0 0.0 0.0 0.0
0.0 0.0 0.0 almonds 0.0 0.0 0.0 0.0
0.0 0.0 0.0 cashews 0.0 0.0 0.0 0.0
0.0 0.0 0.0 peanuts 0.0 0.0 0.0 0.0
0.0 0.0 0.0 peanut butter 0.0 0.0 0.0 0.0
0.0 0.0 0.0 cashew butter 0.0 0.0 0.0 0.0
0.0 0.0 0.0 coconut oil 0.0 0.0 0.0 0.0
0.0 0.0 0.0 olive oil (mls) 0.0 0.0 0.0 0.0
0.0 0.0 0.0 canola oil (mls) 0.0 0.0 0.0 0.0
0.0 0.0 0.0 nuttelex lite butter 0.0 0.0 0.0 0.0
0.0 0.0 0.0 tasty cheese 0.0 0.0 0.0 0.0
0.0 0.0 0.0 fetta 0.0 0.0 0.0 0.0
0.0 0.0 0.0 goats cheese 0.0 0.0 0.0 0.0
0.0 0.0 0.0 ricotta cheese 0.0 0.0 0.0 0.0
0.0 0.0 0.0 cottage cheese 0.0 0.0 0.0 0.0
0.0 0.0 0.0 coconut cream (mls) 0.0 0.0 0.0 0.0
0.0 0.0 0.0 greek yogurt 0.0 0.0 0.0 0.0
0.0 0.0 0.0 full fat yogurt 0.0 0.0 0.0 0.0
0.0 0.0 0.0 whole egg mayonnaise (mls) 0.0 0.0 0.0 0.0
0.0 0.0 0.0 avocado 0.0 0.0 0.0 0.0
0.0 0.0 0.0 chia seeds 0.0 0.0 0.0 0.0
s can be used as carb source. Refer to 90% dark chocolate 0.0 0.0 0.0 0.0

PREP RECIPE IDEAS

LINK
://[Link]/light-fluffy-banana-protein-pancakes/
://[Link]/healthy-smoothie-recipes/
://[Link]/easy-sweet-potato-hashbrowns/
://[Link]/peanut-butter-blueberry-overnight-oats/
://[Link]/my-favorite-healthy-banana-bread-recipe/
://[Link]/egg-white-avocado-salad/
://[Link]/healthy-breakfast-egg-muffin-cups/
://[Link]/10-minute-instant-pot-steel-cut-oats-video/
://[Link]/slow-cooker-apple-cinnamon-steel-cut-oats/
://[Link]/light-mexican-breakfast-casserole/
://[Link]/healthy-carrot-cake-muffins-cream-cheese-glaze/
://[Link]/overnight-sausage-egg-casserole/
://[Link]/mushroom-spinach-bacon-egg-cups/
://[Link]/peanut-butter-zucchini-bread-baked-oatmeal/
://[Link]/post-workout-tart-cherry-smoothie-bowl/
LINK
://[Link]/low-carb-southwest-stuffed-peppers/
://[Link]/spinach-goat-cheese-quiche-sweet-potato-crust/
://[Link]/slow-cooker-yellow-chicken-curry/
://[Link]/healthy-chicken-burgers-spinach-basil-pesto/
://[Link]/minestrone-soup-recipe/
://[Link]/honey-sriracha-glazed-meatballs/
://[Link]/zucchini-noodles-with-creamy-avocado-pesto/
://[Link]/turkey-taco-lunch-bowls-meal-prep/
://[Link]/chicken-and-avocado-burritos/
://[Link]/cashew-chicken-quinoa-bake/
://[Link]/instant-pot-pork-tenderloin/
://[Link]/korean-style-lettuce-wraps-skinnytaste-cookbook/
://[Link]/orange-sesame-broccoli-salad/
://[Link]/video-meal-prep-cilantro-lime-chicken-cauliflower-rice/
://[Link]/2016/02/[Link]
://[Link]/2016/09/[Link]
://[Link]/2015/11/[Link]
://[Link]/low-calorie-pizza/
://[Link]/salmon-taco-bowls/
://[Link]/air-fryer-buffalo-chicken-tenders/
LINK
://[Link]/no-bake-peanut-butter-granola-bars/
://[Link]/chia-banana-energy-bites/
://[Link]/homemade-tzatziki-sauce-recipe/
://[Link]/2014/05/[Link]
://[Link]/2014/04/[Link]
/[Link]/recipe/251947/balsamic-parmesan-roasted-cauliflower/#nutrition
://[Link]/light-chocolate-zucchini-muffins/
://[Link]/strawberry-almond-butter-muffins/
://[Link]/peanut-butter-blueberry-banana-smoothie/
://[Link]/chunky-healthy-granola-recipe/
://[Link]/smoked-salmon-pinwheels/
://[Link]/whole-wheat-blueberry-zucchini-donuts/
://[Link]/healthy-baked-french-fries-garlic-parmesan-truffle-oil/
://[Link]/parmesan-garlic-baked-sweet-potato-chips/
://[Link]/avocado-hummus/
://[Link]/crock-pot-shredded-chicken/
://[Link]/maple-bacon-brussels-sprouts/
://[Link]/cabbage-steaks/
://[Link]/roasted-zucchini/
://[Link]/potato-fritters/
LINK

ROTEIN food ideas

Soy noodles
Soy milk
Macro mike products
Home made lean mince burgers
Homemade breaky slices w/eggs
Homemade protein balls/slices/ bars
Boiled eggs
Beef jerky
Deli meats
b down to adjust to desired serving size.

VEGETABLES & BEANS

Source Serving P C F Calories
Alfalfa Seeds 0 0 0 0
Arugula 0 0 0 0
Asparagus 0 0 0 0
Beets 0 0 0 0
Bok Choy 0 0 0 0
Broccoli 0 0 0 0
Broccolini 0 0 0 0
Brussels Sprouts 0 0 0 0
Cabbage 0 0 0 0
Red Cabbage 0 0 0 0
Carrots 0 0 0 0
Cauliflower 0 0 0 0
Celery 0 0 0 0
Chickpeas 0 0 0 0
Corn (Yellow) 0 0 0 0
Courgette/Zuchinni 0 0 0 0
Cucumber 0 0 0 0
Egg Plant/Aubergine 0 0 0 0
Garlic 0 0 0 0
Green Beans 0 0 0 0
Kale 0 0 0 0
Kidney Beans 0 0 0 0
Lettuce (Baby Cos) 0 0 0 0

Mange Tout 0 0 0 0
Mixed Baby Greens 0 0 0 0
Mushroom (Portabello) 0 0 0 0
Mushroom (Sliced White) 0 0 0 0
Okra 0 0 0 0
Onion 0 0 0 0
Peas (Frozen, Boiled) 0 0 0 0
Tomato (Red) 0 0 0 0
White Kidney Beans 0 0 0 0
Pumkin (Butternut Baked) 0 0 0 0
Radish 0 0 0 0
Red Bell Pepper 0 0 0 0
Spaghetti Squash 0 0 0 0
Spinach 0 0 0 0
Spring Onion 0 0 0 0
Squash 0 0 0 0

FRUIT (100g uncooked)

Source Serving P C F Calories

Sultanas 0 0 0 0
Apple 0 0 0 0
Apricots 0 0 0 0
Banana 0 0 0 0
Blackberries 0 0 0 0
Blueberries 0 0 0 0
Cherries 0 0 0 0
Cranberries 0 0 0 0
Dates 0 0 0 0
Figs 0 0 0 0
Grapes 0 0 0 0
Kiwi 0 0 0 0
Lemon 0 0 0 0
Lime 0 0 0 0
Mango 0 0 0 0
Melon (Honeydew) 0 0 0 0
Melon (Watermelon) 0 0 0 0
Orange 0 0 0 0
Peaches 0 0 0 0
Pears 0 0 0 0
Pineapple 0 0 0 0
Rasins 0 0 0 0
Raspberries 0 0 0 0
Strawberries 0 0 0 0

LOW CALORIE OPTIONS HIGH FIBRE FOODS CONDIMENTS / SEASONINGS

jelly lite lentils light mayonnaise
spud lite nuts marions kitchen sauce
sugar free soft drinks seeds fountain no sugar tomato sauc
noshu funfetti cakes fresh fruit fountain no sugar bbq sauce
macro mike baking mixes canned fruit ayam sweet chilli sauce
noshu pancake mix whole grain bread salt reduced soy sauce
fava beans breakfast cereals eg/ all bra salt reduced taco seasoning
fibre one cake bars fibre one bars nandos sauce
zero sugar zooper doopers eat edible skins on fruit/ veg nandos peri peri naise
paddle pops brown rice beetroot hummus
sandwich thins whole meal pasta tzatziki
low fat bulla ice cream spelt flour powdered peanut butter
kombucha oats stevia
sarah lee berry bliss cheesecakbeetroots nandos seasoning
crumpets potatoes coconut cooking oil spray
Muffins soybeans mixed herbs
frozen veggie mash pumpkin seeds curry powder
yo pro / chobani fit sunflower seeds salsa
noshu donuts chia seeds greek yogurt (instead of sour c
zero sugar gatorade canned chickpeas sugar free maple syrup
7/11 sugar free slurpees dried fruit sugar free jam
sugar free iced tea muesli bars 99% fat free praise salad dress
no sugar energy drinks corn chips waldens farm sauce
slendier pasta baked beans jarrah sugar free hot chocolate
cauliflower rice couscous passata (instead of pasta sauce
air popped popcorn green leafy vegetables heinz lite aioli
nativa sugar free choc/caramel avocado dijon/seeded mustard
double D sugar free lollies quinoa garlic
teas/ coffee carrots ginger
sugar free jello mousse pumpkin salt / pepper
Block
WEEK 1
One
Weeks Goals - Week 1 Day Weight Protein Carbs
Training 4 Days, 13-May-2024 S
Minimum 3 litres of water 14-May-2024 M
15-May-2024 T
7 Hours of sleep
Minimum 10,000 steps a day 16-May-2024 W
17-May-2024 TH
18-May-2024 F
19-May-2024 S
AV.

END OF WEEK: 1
How did you go navigating your first week?
What did you learn in your first week?
What surpirsed you?
What did you enjoy?

WEEK 2 & 3

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 20-May-2024 S
Carbs 21-May-2024 M
Fats 22-May-2024 T
Calories 1400 1600 23-May-2024 W
Low/High Count 10 4 24-May-2024 TH
Weekly av 1457 20400 25-May-2024 F
Total intake 20400 26-May-2024 S
Fibre: 27-May-2024 S
Steps: 28-May-2024 M
Forntighly Goals 29-May-2024 T
30-May-2024 W
31-May-2024 TH
1-Jun-2024 F
2-Jun-2024 S
AV.
Left to
1680 0
consume

END OF FORTNIGHT: 1
How did you go navigating your first fortnight with targets?
What do you think you did well?
How do you think your adherence went? was there anything that affcted this that we can learn from?
What are your key areas of improvement?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 4 & 5

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 3-Jun-2024 S
Carbs 4-Jun-2024 M
Fats 5-Jun-2024 T
Calories 1400 1600 6-Jun-2024 W
Low/High Count 10 4 7-Jun-2024 TH
Weekly av 1457 20400 8-Jun-2024 F
Total intake 20400 9-Jun-2024 S
Fibre: 10-Jun-2024 S
Steps: 11-Jun-2024 M
Forntighly Goals 12-Jun-2024 T
13-Jun-2024 W
14-Jun-2024 TH
15-Jun-2024 F
16-Jun-2024 S
AV.
Left to
1680 0
consume

END OF FORTNIGHT: 2
How has your last fortnight been?
What do you think you did well?
How did you go taking on last weeks feedback?
What is your main goal moving into the next fortnight?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 6 & 7

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 17-Jun-2024 S
Carbs 18-Jun-2024 M
Fats 19-Jun-2024 T
Calories 1400 1600 20-Jun-2024 W
Low/High Count 10 4 21-Jun-2024 TH
Weekly av 1457 20400 22-Jun-2024 F
Total intake 20400 23-Jun-2024 S
Fibre: 24-Jun-2024 S
Steps: 25-Jun-2024 M
Forntighly Goals 26-Jun-2024 T
27-Jun-2024 W
28-Jun-2024 TH
 29-Jun-2024 F
30-Jun-2024 S
AV.
Left to
1680 0
consume

END OF FORTNIGHT: 3
How was your adherence this fortnight?
How do you feel you are progressing towards your goals?
What did you improve on this fortnight?
What do you need to improve on coming into the next fortnight?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 8&9

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 1-Jul-2024 S
Carbs 2-Jul-2024 M
Fats 3-Jul-2024 T
Calories 1400 1600 4-Jul-2024 W
Low/High Count 10 4 5-Jul-2024 TH
Weekly av 1457 20400 6-Jul-2024 F
Total intake 20400 7-Jul-2024 S
Fibre: 25 8-Jul-2024 S
Steps: 9-Jul-2024 M
Forntighly Goals 10-Jul-2024 T
11-Jul-2024 W
12-Jul-2024 TH
13-Jul-2024 F
14-Jul-2024 S
AV.
Left to
1680 0
consume

END OF FORTNIGHT: 4
How was your fortnight as a whole?
What habits do you feel have engrained?
What habits still need work moving into the next fortnight?
How are you feeling, physically and mentally?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 10 & 11

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 15-Jul-2024 S
Carbs 16-Jul-2024 M
Fats 17-Jul-2024 T
Calories 1400 1600 18-Jul-2024 W
Low/High Count 10 4 19-Jul-2024 TH
Weekly av 1457 20400 20-Jul-2024 F
Total intake 20400 21-Jul-2024 S
Fibre: 25 22-Jul-2024 S
Steps: 23-Jul-2024 M
Forntighly Goals 24-Jul-2024 T
25-Jul-2024 W
26-Jul-2024 TH
27-Jul-2024 F
28-Jul-2024 S
AV.
Left to
1680 0
consume

END OF FORTNIGHT: 5
How was your fortnight as a whole?
What did you improve on this fortnight?
What needs work this coming fortnight?
What did you learn about yourself, training or nutrition?
What are you excited for?
Is there anything else I need to know?

WEEK 12

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 120 120 29-Jul-2024 S
Carbs 30-Jul-2024 M
Fats 31-Jul-2024 T
Calories 1400 1600 1-Aug-2024 W
Low/High Count 5 2 2-Aug-2024 TH
Weekly av 1457 10200 3-Aug-2024 F
Total intake 10200 4-Aug-2024 S
Fibre: 25 AV.
Left to
Steps: 840 0
consume

TRANSITION TO YOUR NEXT BLOCK SHEET

 Fat Fibre Calories Sodium Sleep Steps Water Training Energy
0
0
0
0
0
0
0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 20400

n learn from?
Fat Fibre Calories Sodium Sleep Steps Water Training Energy
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 20400

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0

0
0
 0 0 20400

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0

0 350 20400

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
 0
0
0
0
0
0
0
0
0
0
0
0
0

0 350 20400

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0

0 175 10200
Hunger Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...
Client comments

Comments
Comments

Comments
 Comments

Client comments
Client comments
 MON - LEGS/BACK

Block One- TUE - CARDIO

WED - UPPER
THU - LEGS/BACK

LEGS/BACK FRI - UPPER

SAT - CARDIO
SUN - REST
BB SQUATS
Notes Date
Reps: 12
Sets: 4

LYING LEG CUR

Notes Date
Reps: 8
Sets: 4

Err:522

DEADLIFT
Notes Date
Reps: 10
Sets: 4
 SEATED ROW
Notes Date
Reps: 12
Sets: 4

WALKING DB L
Notes Date
Reps: 12 each leg
Sets: 3

STANDING CAL
Notes Date
Reps: 12 - 15
Sets: 3
BB SQUATS
Exercise Reps Weight Reps Weight Reps Weight
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12
BB Squats 12 12 12

LYING LEG CURL

Exercise Reps Weight Reps Weight Reps Weight
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8
Lying Leg Curl 8 8 8

DEADLIFT
Exercise Reps Weight Reps Weight Reps Weight
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
Deadlift 10 10 10
 Deadlift 10 10 10

SEATED ROW
Exercise Reps Weight Reps Weight Reps Weight
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12
Seated Row 12 12 12

WALKING DB LUNGES
Exercise Reps Weight Reps Weight Reps Weight
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12
Walking DB Lunges 12 12 12

STANDING CALF RAISES

Exercise Reps Weight Reps Weight Reps Weight
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Standing Calf Raises 12 to 15 12 to 15 12 to 15
Reps Weight NOTES
12
12
12
12
12
12
12
12
12
12
12

Reps Weight NOTES

8
8
8
8
8
8
8
8
8
8
8

Reps Weight NOTES

10
10
10
10
10
10
10
10
10
10
 10

Reps Weight NOTES

12
12
12
12
12
12
12
12
12
12
12

Reps Weight NOTES

12
12
12
12
12
12
12
12
12
12
12

NOTES
NOTES

NOTES

NOTES
 NOTES

NOTES

NOTES
 MON - LEGS/BACK

Block One- TUE - CARDIO

WED - UPPER
THU - LEGS/BACK

UPPER FRI - UPPER

SAT - CARDIO
SUN - REST
Flat BB Bench
Notes Date
Reps: 12
Sets: 4

Incline DB Flye
Notes Date
Reps: 15
Sets: 4

Err:522

BB Military Pre
Notes Date
Reps: 10
Sets: 4
 DB Lateral Rais
Notes Date
Reps: 15
Sets: 4

DB Bicep Curl
Notes Date
Reps: 12
Sets: 4

Cable Tricep Pu
Notes Date
Reps: 12
Sets: 4
 Hanging Leg R
Notes Date
Reps: 15
Sets: 3

Sit Ups
Notes Date
Reps: 10
Sets: 3
Flat BB Bench Press
Exercise Reps Weight Reps Weight Reps Weight
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12
Flat BB Bench Press 12 12 12

ncline DB Flyes
Exercise Reps Weight Reps Weight Reps Weight
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15
Incline DB Flyes 15 15 15

BB Military Press
Exercise Reps Weight Reps Weight Reps Weight
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
BB Military Press 10 10 10
 BB Military Press 10 10 10

DB Lateral Raise
Exercise Reps Weight Reps Weight Reps Weight
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15
DB Lateral Raise 15 15 15

DB Bicep Curl
Exercise Reps Weight Reps Weight Reps Weight
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12
DB Bicep Curl 12 12 12

Cable Tricep Pushdown

Exercise Reps Weight Reps Weight Reps Weight
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Cable Tricep Pushdown 12 12 12
Hanging Leg Raises
Exercise Reps Weight Reps Weight Reps Weight
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15
Hanging Leg Raises 15 15 15

Sit Ups
Exercise Reps Weight Reps Weight Reps Weight
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Sit Ups 10 10 10
Reps Weight NOTES
12
12
12
12
12
12
12
12
12
12
12
12

Reps Weight NOTES

15
15
15
15
15
15
15
15
15
15
15

Reps Weight NOTES

10
10
10
10
10
10
10
10
10
10
 10

Reps Weight NOTES

15
15
15
15
15
15
15
15
15
15
15

Reps Weight NOTES

12
12
12
12
12
12
12
12
12
12
12

Reps Weight NOTES

12
12
12
12
12
12
12
12
12
12
12
NOTES

NOTES
NOTES

NOTES

NOTES
NOTES

NOTES

NOTES
NOTES

NOTES
Block
WEEK 1
Two
NUTRITION LOW HIGH Day Weight Protein Carbs
Protein 120 120 5-Aug-2024 S
Carbs 6-Aug-2024 M
Fats 7-Aug-2024 T
Calories 1400 1600 8-Aug-2024 W
Low/High Count 5 2 9-Aug-2024 TH
Weekly av 1457 10200 10-Aug-2024 F
Total intake 10200 11-Aug-2024 S
Fibre: 25 AV.
Steps:

END of week 1, Block 2

How did you feel leading into your next block?
What do you think you did well the last week?
How do you think your adherence went?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 2 & 3

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 12-Aug-2024 S
Carbs 13-Aug-2024 M
Fats 14-Aug-2024 T
Calories 15-Aug-2024 W
Low/High Count 16-Aug-2024 TH
Weekly av 0 0 17-Aug-2024 F
Total intake 0 18-Aug-2024 S
Fibre: 19-Aug-2024 S
Steps: 20-Aug-2024 M
Forntighly Goals 21-Aug-2024 T
22-Aug-2024 W
23-Aug-2024 TH
24-Aug-2024 F
week 2/3
25-Aug-2024 S
AV.
Left to
0 0
consume

END OF FORTNIGHT: 1
How did you go navigating your first fortnight with targets?
What do you think you did well?
How do you think your adherence went? was there anything that affcted this that we can learn from?
What are your key areas of improvement?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 4 & 5

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 26-Aug-2024 S
Carbs 27-Aug-2024 M
Fats 28-Aug-2024 T
Calories 29-Aug-2024 W
Low/High Count 30-Aug-2024 TH
Weekly av 0 0 31-Aug-2024 F
Total intake 0 1-Sep-2024 S
Fibre: 2-Sep-2024 S
Steps: 3-Sep-2024 M
Forntighly Goals 4-Sep-2024 T
5-Sep-2024 W
6-Sep-2024 TH
7-Sep-2024 F
week 2/3
8-Sep-2024 S
AV.
Left to
0 0
consume

END OF FORTNIGHT: 2
How has your last fortnight been?
What do you think you did well?
How did you go taking on last weeks feedback?
What is your main goal moving into the next fortnight?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 6 & 7

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 9-Sep-2024 S
Carbs 10-Sep-2024 M
Fats 11-Sep-2024 T
Calories 12-Sep-2024 W
Low/High Count 13-Sep-2024 TH
Weekly av 0 0 14-Sep-2024 F
Total intake 0 15-Sep-2024 S
Fibre: 16-Sep-2024 S
Steps: 17-Sep-2024 M
Forntighly Goals 18-Sep-2024 T
19-Sep-2024 W

week 2/3
 20-Sep-2024 TH
21-Sep-2024 F
week 2/3
22-Sep-2024 S
AV.
Left to
0 0
consume

END OF FORTNIGHT: 3
How was your adherence this fortnight?
How do you feel you are progressing towards your goals?
What did you improve on this fortnight?
What do you need to improve on coming into the next fortnight?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 8&9

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 23-Sep-2024 S
Carbs 24-Sep-2024 M
Fats 25-Sep-2024 T
Calories 26-Sep-2024 W
Low/High Count 27-Sep-2024 TH
Weekly av 0 0 28-Sep-2024 F
Total intake 0 29-Sep-2024 S
Fibre: 30-Sep-2024 S
Steps: 1-Oct-2024 M
Forntighly Goals 2-Oct-2024 T
3-Oct-2024 W
4-Oct-2024 TH
5-Oct-2024 F
week 2/3
6-Oct-2024 S
AV.
Left to
0 0
consume

END OF FORTNIGHT: 4
How was your fortnight as a whole?
What habits do you feel have engrained?
What habits still need work moving into the next fortnight?
How are you feeling, physically and mentally?
What did you learn about yourself, training or nutrition?
Is there anything else I need to know?

WEEK 10 & 11

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 7-Oct-2024 S
Carbs 8-Oct-2024 M
Fats 9-Oct-2024 T
Calories 10-Oct-2024 W
Low/High Count 11-Oct-2024 TH
Weekly av 0 0 12-Oct-2024 F
Total intake 0 13-Oct-2024 S
Fibre: 14-Oct-2024 S
Steps: 15-Oct-2024 M
Forntighly Goals 16-Oct-2024 T
17-Oct-2024 W
18-Oct-2024 TH
19-Oct-2024 F
week 2/3
20-Oct-2024 S
AV.
Left to
0 0
consume

END OF FORTNIGHT: 5
How was your fortnight as a whole?
What did you improve on this fortnight?
What needs work this coming fortnight?
What did you learn about yourself, training or nutrition?
What are you excited for?
Is there anything else I need to know?

WEEK 12

NUTRITION LOW HIGH Day Weight Protein Carbs

Protein 21-Oct-2024 S
Carbs 22-Oct-2024 M
Fats 23-Oct-2024 T
Calories 24-Oct-2024 W
Low/High Count 25-Oct-2024 TH
Weekly av 0 0 26-Oct-2024 F
Total intake 0 27-Oct-2024 S
Fibre: AV.
Left to
Steps: 0 0
consume

TRANSITION TO YOUR NEXT BLOCK SHEET

 Fat Fibre Calories Sodium Sleep Steps Water Training Energy
0
0
0
0
0
0
0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 0

arn from?
Fat Fibre Calories Sodium Sleep Steps Water Training Energy
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0
0
0
0
0
 0
0
0

0 0 0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

 0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 0 0

Fat Fibre Calories Sodium Sleep Steps Water Training Energy

0
0
0
0
0
0
0

0 0 0
Hunger Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Cycle Phase Symptoms Today I am grateful for...

Hunger Today I am grateful for...
Comments

Comments
Comments

Comments
Comments

Comments
Comments
 MON - LEGS A

Block Two- TUE - CARDIO

WED - BACK, CHEST & ABS
THU - CARDIO

LEGS A FRI - LEGS B

SAT - SHOULDER, ARMS & ABS
SUN - REST
SUMO DEADLIF
Notes Date
Reps: 8
Sets: 4

DB GLUTE BRID
Notes Date
Reps: 8
Sets: 4

Err:522

45 Degree Hyp
Notes Date
Reps: 8 45 Degree Hyper
Sets: 4 45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
45 Degree Hyper
Reps: 8 45 Degree Hyper
Sets: 4 45 Degree Hyper
45 Degree Hyper

DB Step Ups
Notes Date
Reps: 8
Sets: 4

DB Bulgarian S
Notes Date
Reps: 8
Sets: 4

Standing Calf R
Notes Date
Reps: 8
Sets: 4
SUMO DEADLIFTS
Exercise Reps Weight Reps Weight Reps Weight
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8
Sumo Deadlifts 8 8 8

DB GLUTE BRIDGE
Exercise Reps Weight Reps Weight Reps Weight
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15
DB Glute Bridge 15 15 15

45 Degree Hyper Extensions

Exercise Reps Weight Reps Weight Reps Weight
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
 45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20
45 Degree Hyper Extensions 15 to 20 15 to 20 15 to 20

DB Step Ups
Exercise Reps Weight Reps Weight Reps Weight
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15
DB Step Ups 12 to 15 12 to 15 12 to 15

DB Bulgarian Split Squat

Exercise Reps Weight Reps Weight Reps Weight
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15
DB Bulgarian Split Squat 12 to 15 12 to 15 12 to 15

Standing Calf Raise

Exercise Reps Weight Reps Weight Reps Weight
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
Standing Calf Raise 20 20 20
 Reps Weight NOTES
8
8
8
8
8
8
8
8
8
8
8
8

Reps Weight NOTES

15
15
15
15
15
15
15
15
15
15
15
15

Reps Weight NOTES

15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20
15 to 20

Reps Weight NOTES

12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15

Reps Weight NOTES

12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15
12 to 15

Reps Weight NOTES

20
20
20
20
20
20
20
20
20
20
20
20
NOTES

NOTES

NOTES
NOTES

NOTES

NOTES
Block One- MON - LEGS A
TUE - CARDIO
WED - BACK, CHEST & ABS
Glutes and THU - CARDIO
FRI - LEGS B
Chin Ups - Neu
Hammy
SAT - SHOULDER, ARMS & ABS
SUN - REST

Notes Date

Lat Pulldown
Notes Date

Err:522

Bent Over BB R
Notes Date
 45 Degree Incl
Notes Date
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin
45 Degree Inclin

Flat Bench DB
Notes Date

Push Ups
Notes Date
 BB Rollouts
Notes Date

Russian Twists
Notes Date
Chin Ups - Neutral Grip
Exercise Reps Weight Reps Weight
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10
Chin Ups - Neutral Grip 6 to 10 6 to 10

Lat Pulldown
Exercise Reps Weight Reps Weight
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12
Lat Pulldown 12 12

Bent Over BB Row to Belly

Exercise Reps Weight Reps Weight
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
Bent Over BB Row 15 15
 Bent Over BB Row 15 15
Bent Over BB Row 15 15

45 Degree Incline DB Chest Press

Exercise Reps Weight Reps Weight
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12
45 Degree Incline DB Chest Press 10 to 12 10 to 12

Flat Bench DB Chest Press

Exercise Reps Weight Reps Weight
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12
Flat Bench DB Chest Press 10 to 12 10 to 12

Push Ups
Exercise Reps Actual Rep Reps Actual Rep
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
Push Ups AMAP AMAP
 Push Ups AMAP AMAP

BB Rollouts
Exercise Reps Actual Rep Reps Actual Rep
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12
BB Rollouts 8 to 12 8 to 12

Russian Twists
Exercise Reps Actual Rep Reps Actual Rep
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side 12 to 15 each side
Russian Twists 12 to 15 each side 12 to 15 each side
 Reps Weight Reps Weight NOTES
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10
6 to 10 6 to 10

Reps Weight Reps Weight NOTES

12 12
12 12
12 12
12 12
12 12
12 12
12 12
12 12
12 12
12 12
12 12
12 12

Reps Weight Reps Weight NOTES

15 15
15 15
15 15
15 15
15 15
15 15
15 15
15 15
15 15
15 15
 15 15
15 15

Reps Weight Reps Weight NOTES

10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12

Reps Weight Reps Weight NOTES

10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12
10 to 12 10 to 12

Reps Actual Rep Reps Actual Rep NOTES

AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
AMAP AMAP
 AMAP AMAP

Reps Actual Rep NOTES

8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12

Reps Actual Rep NOTES

12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
12 to 15 each side
NOTES

NOTES

NOTES
NOTES

NOTES

NOTES
NOTES

NOTES
Block One- MON - LEGS A
TUE - CARDIO
WED - BACK, CHEST & ABS
SHOULDERS, THU - CARDIO
FRI - LEGS B
BEHIND NECK B
ARMS AND ABS
SAT - SHOULDER, ARMS & ABS
SUN - REST

Notes Date

DB LATERAL RA
Notes Date

Err:522

BENT OVER RE
Notes Date
 NARROW GRIP
Notes Date

OVERHEAD RO
Notes Date

STANDING EZ B
Notes Date
 PREACHER CUR
Notes Date

CRUNCHES
Notes Date
BEHIND NECK BB SHOULDER PRESS
Exercise Reps Weight Reps Weight
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5
Behind Neck BB Shoulder Press 5 5

DB LATERAL RAISE
Exercise Reps Weight Reps Weight
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5
DB Leteral Raise 5 5

BENT OVER REAR DELT RAISE

Exercise Reps Weight Reps Weight
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5
 Bent Over Rear Delt Raise 5 5
Bent Over Rear Delt Raise 5 5

NARROW GRIP TRICEP BENCH PRESS

Exercise Reps Weight Reps Weight
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6
Narrow Grip Tricep Bench Press 5 to 6 5 to 6

OVERHEAD ROPE TRICEP EXTENSION

Exercise Reps Weight Reps Weight
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8
Overhead Rope Tricep Extension 5 to 8 5 to 8

STANDING EZ BAR BICEP CURL

Exercise Reps Weight Reps Weight
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
Standing EZ Bar Bicep Curl 5 to 8 5 to 8
 Standing EZ Bar Bicep Curl 5 to 8 5 to 8

PREACHER CURL
Exercise Reps Weight Reps Weight
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10
Preacher Curl 8 to 10 8 to 10

CRUNCHES
Exercise Reps Actual Rep Reps Actual Rep
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Crunches 12 to 20 12 to 20
Reps Weight Reps Weight NOTES
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5

Reps Weight Reps Weight NOTES

5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5

Reps Weight Reps Weight NOTES

5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
5 5
 5 5
5 5

Reps Weight Reps Weight NOTES

5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6
5 to 6 5 to 6

Reps Weight Reps Weight NOTES

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8

Reps Weight Reps Weight NOTES

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
 5 to 8 5 to 8

Reps Weight Reps Weight NOTES

8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10
8 to 10 8 to 10

Reps Actual Rep NOTES

12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
12 to 20
NOTES

NOTES

NOTES
NOTES

NOTES

NOTES
 NOTES

NOTES
 MON - LEGS A

Block One- TUE - CARDIO

WED - BACK, CHEST & ABS
THU - CARDIO

LEGS B FRI - LEGS B

SAT - SHOULDER, ARMS & ABS
SUN - REST
BB BACK SQUA
Notes Date

LEG PRESS
Notes Date

Err:522

LYING LEG CUR

Notes Date
 LEG EXTENSION
Notes Date

KB GOBLET SQ
Notes Date

SEATED CALF R
Notes Date
BB BACK SQUATS
Exercise Reps Weight Reps Weight Reps Weight
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10
BB Back Squats 10 10 10

LEG PRESS
Exercise Reps Weight Reps Weight Reps Weight
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25
Leg Press 25 25 25

LYING LEG CURL

Exercise Reps Weight Reps Weight Reps Weight
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
Lying Leg Press 8 8 8
 Lying Leg Press 8 8 8
Lying Leg Press 8 8 8

LEG EXTENSION
Exercise Reps Weight Reps Weight Reps Weight
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12
Leg Extension 12 12 12

KB GOBLET SQUATS
Exercise Reps Weight Reps Weight Reps Weight
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20
KB Goblet Squats 20 20 20

SEATED CALF RAISES

Exercise Reps Weight Reps Weight Reps Weight
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Seated Calf Raises 20,15,12,25 20,15,12,25 20,15,12,25
Reps Weight NOTES
10
10
10
10
10
10
10
10
10
10
10
10

Reps Weight NOTES

25
25
25
25
25
25
25
25
25
25
25
25

Reps Weight NOTES

8
8
8
8
8
8
8
8
8
8
 8
8

Reps Weight NOTES

12
12
12
12
12
12
12
12
12
12
12
12

NOTES

Reps Weight NOTES

20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
20,15,12,25
NOTES

NOTES

NOTES
 NOTES

NOTES

NOTES