Blank Workout Tracker

GoghUA's Workout
Feel free to redistribute this spreadsheet freely, just d
I would love to hear your comments, sugges
GoghUA@yahoo.com
HOW TO USE THIS SPREADSHEET
First, setup your exercises on the "Exercises" worksheet.
Column A contains the categories. If you would like to add additional categories, place them in
All other columns contain the corresponding exercises. If you would like to add additional exerc
The above picture shows that column B is highlighted and the range name is (circled in red) "C
Therefore, to add additional "Chest" exercises, you would add the exercise to the first empty ro
If you choose add additional categories (in column A) you will need to create a corresponding r
To create an additional range, scroll to the first empty column on the Exercises tab and begin e
Once you have entered your exercises, simply click the column letter (B in the above image) to
With the entire column highlighted, enter the range name in the white box above column A (in
Note that your range name must match exactly the category name you entered in Column A
Once you have setup your exercises, you are now ready to track your progress
Beginning with the worksheet titled "Week 1" you will find the following layout:
The first thing you should do is enter the week into cell B1.
Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has t
Begin by clicking on cell A5. You will notice a drop down arrow displayed to the right of the cell
Click on this drop down arrow and a list of your categories will be displayed, as seen in the bel
Select a category from the list.

Once you have selected a category, move right one column to cell B5.
Another drop down will be available in B5, this drop down will have a list of exercises from the
Now that you have selected your exercise, you are ready to enter your reps and weight.
Notice in the above image that there is a column for up to five sets plus an additional column f
You will only need to enter values into the Rep and Weight sub columns for the Set 1 through S
Do not enter any data into the Total columns under each set or into any column on the Exercis
Feel free to enter whatever data you would like under the Notes column.
Once you have entered all of your data, your row should look something like the following:
Notice that you are not required to enter data for all five sets.
Now just continue this for each day of the week.
Finally, the reason you are doing this, is to be able to track your progress.
On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and
First, select a category in cell B2 and then select your exercise in cell B3.
Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in
Note that data not yet entered will be displayed as 0.
In addition to the data being displayued in a table format, it will also be shown in three charts
Enjoy!
s Workout Tracker
dsheet freely, just don't try to charge anyone for it.
omments, suggestions, or other feedback!
@yahoo.com
ories, place them in the first empty row under column A.

add additional exercises, you will need to place them within the appropriate range.
is (circled in red) "Chest".

to the first empty rown in column B.
te a corresponding range of exercises.

ises tab and begin entering your exercises. One exercise per row.
the above image) to highlight the entire column.
above column A (in the above image, the range has been named "Chest")
tered in Column A
image, cell A3 has the day. Each worksheet has a section for each day of the week.
the right of the cell, as seen in the below image.
d, as seen in the below image.
exercises from the category you just selected.

s and weight.
additional column for totals and notes.

the Set 1 through Set 5 columns.
umn on the Exercise Total heading as these values will be calculated for you.
e the following:
hoose in cell B2 and cell B3.
ayed to the right in a table format.
own in three charts surrounding this data.
Progress Report
Category: Chest
Exercise: Bench press
Set 1
Rep Weight Total
Week1
0
0
Week2
0
0
Week3
0
0
Week4
0
0
Week5
0
0
Week6
0
0
Week7
0
0
Week8
0
0
Week9
0
0
Week10
0
0
Week11
0
0
Week12
0
0
Set 2
Rep Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Reps X Weight per set
1
1
1
1
1
1
0
0
0
0
00
Week1
0
Week2
0
Week3
0
Week4
0
Week5
0
Week6
0
Week7
0
Week8
0
0
0
0
Week9 Week10 Week11 Week12
Set 2
Set 3
Total Rep Weight Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 Week11 Week12
Set 4
Rep Weight Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Set 5
Rep Weight Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Total
Rep Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Weight per s
1
1
1
1
Total
Total
Total
Total
Total
1
1
0
0
0
0
00
Week1
0
Week2
0
Week3
0
Week4
0
Week5
0
Week6
0
Week7
0
Week8
Total
Total
Total Weight per week
0
0
0
0
0
0
0
0
0
0
0
0
1
1
1
1
1
0
0
0
0
00
Weight per set
0
Week6
Weight
Weight
Weight
Weight
Weight
0
Week7
0
Week8
0
Week9
0
0
0
Week10 Week11 Week12
Week of
Monday
Category
Chest
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Bench press
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Total
0
0
0
0
0
0
0
0
Rep
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
SET 2
Weight
SET 2
Weight
SET 2
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
SET 2
Weight
SET 2
Weight
SET 2
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Rep Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Rep Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Rep Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Rep Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Rep Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Rep
0
0
0
0
0
0
0
0
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Start with 70 next time.
Start with 155 next time.
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Chest
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Bench press
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Week of
Monday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Tuesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Wednesday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Thursday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
Friday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Saturday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Sunday
Category
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Choose One
Exercise
Exercise
Exercise
Rep
SET 1
Weight
Rep
SET 1
Weight
Rep
SET 1
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 2
Weight
Rep
SET 2
Weight
Rep
SET 2
Weight
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Rep
SET 3
Weight
Rep
SET 3
Weight
Rep
SET 3
Weight
SET 2
Total
0
0
0
0
0
0
0
0
SET 2
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 4
Weight
Rep
SET 4
Weight
Rep
SET 4
Weight
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Total
0
0
0
0
0
0
0
0
Rep
SET 5
Weight
Rep
SET 5
Weight
Rep
SET 5
Weight
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Total
0
0
0
0
0
0
0
0
Rep
0
0
0
0
0
0
0
0
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Exercise Total
Weight
Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes
Choose One
Abs
Back
Biceps
Calves
Chest
Hamstrings
Quads
Shoulders
Triceps
Bench press
Decline dench press
Flat bench dumbbell flye
Incline dumbbell press
Cable lateral raise

Overhead barbell press
Reverse pec-deck flye
Upright row
Hack Squat
Single-leg leg press (L)
Single-leg leg press (R)
Squat
Barbell hack squat

Deadlift
Good Morning
Machine low row

One-Arm dumbbell row
Seated cable row
T-Bar row
Leg press calf raise

Seated calf raise
Standing calf raise
Close grip smith bench press

Overhead cable rope extension
Straight bar press down
Barbell curl
Hammer curl
Smith machine drag curl
Decline sit-up

Blank Workout Tracker

Hochgeladen von

Dokumentinformationen

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Blank Workout Tracker

Hochgeladen von

Copyright:

Verfügbare Formate

GoghUA's Workout

Feel free to redistribute this spreadsheet freely, just d

I would love to hear your comments, sugges

Select a category from the list.

dsheet freely, just don't try to charge anyone for it.

omments, suggestions, or other feedback!

ories, place them in the first empty row under column A.

is (circled in red) "Chest".

te a corresponding range of exercises.

d, as seen in the below image.

exercises from the category you just selected.

additional column for totals and notes.

hoose in cell B2 and cell B3.

ayed to the right in a table format.

own in three charts surrounding this data.

Reps X Weight per set

Total Weight per week

Weight per set

Start with 155 next time.

Cable lateral raise

Barbell hack squat

Machine low row

Leg press calf raise

Close grip smith bench press

Das könnte Ihnen auch gefallen