Sets Reps Rest_Seconds Quadriceps

14 - 6 30 Barbell Box Squat

26 - 8 60 Barbell Bulgarian Split-Squat
3 8 - 10 90 Barbell Front Squat
4 8 - 12 120 Barbell Jump Squat
5 12 - 15 150 Barbell Squat
6 15 - 20 180 Barbell Standing Lunge
20 - 25 240 Barbell Step Up
300 Barbell Walking Lunge
Body Weight Bulgarian Split-Squat
Body Weight Pistol Squat
Body Weight Squat
Body Weight Standing Lunge
Body Weight Step Up
Body Weight Walking Lunge
Dumbbell Body Weight Squat
Dumbbell Bulgarian Split-Squat
Dumbbell Goblet Squat
Dumbbell Standing Lunge
Dumbbell Step Up
Dumbbell Walking Lunge
Machine Hack Squat
Machine Laying Leg Press
Machine Leg Press
Machine Seated Leg Press
Machine Single-Leg Press
Glutes_Hamstrings Calves Chest
Barbell Deadlift Barbell Calf Raise Barbell Decline Bench Press
Barbell Deadlifts from Blocks Dumbbell Calf Raise Barbell Flat Bench Press
Barbell Deadlifts from Deficit Machine Calf Extension (Seated) Barbell Incline Bench Press
Barbell Glute Bridge Machine Calf Raise Body Weight Decline Push-Up
Barbell Hip Thrust Machine Leg Press Calf Extension (Seated/Laying)Body Weight Dip (Chest Variation)
Barbell Romanian Deadlift Body Weight Incline Push-Up
Barbell Stiff-Legged Deadlift Body Weight Push-Up
Barbell Sumo Deadlift Cable Chest Press (Seated)
Body Weight Glute-Ham Raise Cable Chest Press (Standing)
Cable One-Legged Kickback Cable Crossover
Cable Pull Through Cable Crossover (High Angle)
Dumbbell Glute Bridge Cable Crossover (Low Angle)
Dumbbell Hip Thrust Cable Flat Bench Fly
Dumbbell Romanian Deadlift Cable Incline Bench Fly
Dumbbell Stiff-Legged Deadlift Cable Incline Bench Press
Machine Glute-Ham Raise Dumbbell Decline Bench Fly
Machine Laying Leg Curl Dumbbell Decline Bench Press
Machine Reverse Hyperextension Dumbbell Flat Bench Fly
Machine Seated Leg Curl Dumbbell Flat Bench Press
Machine Standing Leg Curl Dumbbell Incline Bench Fly
Dumbbell Incline Bench Press
Machine Assisted Dip (Chest Variation)
Machine Butterfly
Machine Chest Press
Machine Decline Chest Press
Machine Incline Chest Press
Smith Machine Bench Press
Smith Machine Decline Chest Press
Smith Machine Incline Bench Press
Weighted Decline Push-Up
Weighted Dip (Chest Variation)
Weighted Incline Push-Up
Weighted Push-Up
Back Shoulders Triceps
Barbell Bent Over Row Barbell Front Raise Barbell Close-Grip Bench Press
Barbell Chest-Supported T-Bar Row Barbell One-Arm Linear Jammer Barbell Decline Bench Triceps Extension
Barbell Incline Bench Row Barbell Push Press Barbell Flat Bench Triceps Extension
Barbell One-Arm Row Barbell Seated Shoulder Press Barbell Incline Bench Triceps Extension
Barbell Pendlay Row Barbell Standing Shoulder Press Barbell Overhead Triceps Extension
Barbell Reverse Grip Bent Over Barbell Upright Row Body Weight Bench Dip
Barbell Shrug Body Weight Handstand Push-Up Body Weight Dips (Triceps Variation)
Barbell T-Bar Row Body Weight Pike Push-Up Cable Decline Bench Triceps Extension
Body Weight Back Extension Cable Face Pull Cable Flat Bench Triceps Extension
Body Weight Inverted Row Cable Front Raise Cable Incline Bench Triceps Extension
Body Weight Pull-Up Cable Lateral Raise Cable One-Arm Overhead Triceps Extension
Cable Narrow-Grip Lat Pull-Down Cable Rear Delt Fly Cable Overhead Triceps Extension
Cable One-Arm Lat Pull-Down Cable Shoulder Press (Seated) Cable Reverse-Grip Triceps Push-Down
Cable One-Arm Row (Seated) Cable Standing Shoulder Press (Standing) Cable Rope Triceps Push-Down
Cable Reverse-Grip Lat Pull-Down Cable Upright Row Cable Straight-Bar Triceps Push-Down
Cable Row (Seated) Dumbbell Arnold Press Cable Triceps Kickback
Cable Straight-Arm Pull-Down Dumbbell Front Raise Cable V-Bar Triceps Push-Down
Cable V-Bar Lat Pull-Down Dumbbell One-Arm Lateral Raise Dumbbell Bent Over Triceps Extension
Cable Wide-Grip Lat Pull-Down Dumbbell Rear Delt Raise Dumbbell Close-Grip Bench Press
Dumbbell Bent Over Row Dumbbell Reverse Fly Dumbbell Decline Bench Triceps Extension
Dumbbell Incline Bench Row Dumbbell Seated Shoulder Press Dumbbell Flat Bench Triceps Extension
Dumbbell One-Arm Row Dumbbell Side Lateral Raise Dumbbell Incline Bench Triceps Extension
Dumbbell Reverse Grip Bent Over Dumbbell Standing One-Arm Press Dumbbell One-Arm Overhead Triceps Extensio
Dumbbell Shrug Dumbbell Standing Shoulder Press Dumbbell Overhead Triceps Extension
Machine Assisted Pull-Up Dumbbell Upright Row Dumbbell Triceps Kickback
Machine Back Extension Machine Lateral Raise Machine Assisted Dips (Triceps Variation)
Machine Chest Supported Row Machine Reverse Fly Machine Triceps Extension
Machine Iso Row Machine Shoulder Press Smith Machine Close-Grip Bench Press
Machine Shrug Machine Upright Row Weighted Bench Dip
Smith Machine Bent Over Row Smith Machine Shoulder Press Weighted Dips (Triceps Variation)
Weighted Pull-Up
Biceps Abs Other
Barbell Close-Grip Biceps Curl Barbell Plate Ab Twist Barbell Wrist Curl
Barbell Concentration Biceps Curl Body Weight Ab Crunch Dumbbell Wrist Curl
Barbell Preacher Biceps Curl Body Weight Hanging Leg Raise Neck Curl
Barbell Regular-Grip Biceps Curl Body Weight Plank Neck Extension
Barbell Reverse-Grip Biceps Curl Dumbbell Ab Twist
Barbell Wide-Grip Biceps Curl Machine Ab Crunch
Body Weight Chin-Up Weighted Hanging Leg Raise
Cable Bar Biceps Curl Weighted Plank
Cable Incline Bench Biceps Curl
Cable One-Arm Biceps Curl
Cable Overhead Curl
Cable Rope Biceps Curl
Dumbbell Alternate Biceps Curl
Dumbbell Concentration Biceps Curl
Dumbbell Hammer Biceps Curl
Dumbbell Incline Bench Biceps Curl
Dumbbell One-Arm Biceps Curl
Dumbbell Preacher Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Machine Assisted Chin-Up
Machine Biceps Curl
Machine Preacher Biceps Curl
Weighted Chin-Up
 Volume Trac
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

- - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 1
- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 2
- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 3
- - - - - -

- - - - - -

- - - - - -

- - - - - -
 - - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 4
- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 5
- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -

- - - - - -
Day 6
- - - - - -

- - - - - -

- - - - - -
- - - - - -
Tracker
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 1 Week 2
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -

0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -

0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
 0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -

0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -

0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
0 0
- - - - - - - -
 0 0
- - - - - - - -
 Strength Tracker
Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -

0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -

0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
 0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -

0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -

0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
0 0 0 0 0 0 0 0
- - - - - - - -
 0 0 0 0 0 0 0 0
- - - - - - - -
Week 11 Week 12
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
 0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
 0 0
- -
 Muscle Group Exercise Sets

Day 1

Muscle Group Exercise Sets

Day 2

Muscle Group Exercise Sets

Day 3

Muscle Group Exercise Sets

Day 4

Muscle Group Exercise Sets

Day 5
 Muscle Group Exercise Sets

Day 6
Reps Rest (Seconds) Weight Note

Reps Rest (Seconds) Weight Note

Reps Rest (Seconds) Weight Note

Reps Rest (Seconds) Weight Note

Reps Rest (Seconds) Weight Note

Reps Rest (Seconds) Weight Note
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5

Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0
0
0
0
0
0
0
0

Rest (Seconds) Weight Total Reps Volume Note

0
0
0
0
0
0
0
0

Rest (Seconds) Weight Total Reps Volume Note

0
0
0
0
0
0
0
0

Rest (Seconds) Weight Total Reps Volume Note

0
0
0
0
0
0
0
0

Rest (Seconds) Weight Total Reps Volume Note

0
0
0
0
0
0
0
0

Rest (Seconds) Weight Total Reps Volume Note

0
0
0
0
0
0
0
0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5

Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

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

Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Weight Total Reps Volume Note
0 0
0 0
0 0
0 0
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Rest (Seconds) Weight Total Reps Volume Note

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Rest (Seconds) Weight Total Reps Volume Note

0 0
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Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
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Rest (Seconds) Weight Total Reps Volume Note

0 0
0 0
0 0
0 0
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Rest (Seconds) Weight Total Reps Volume Note

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