Program start date

Monday
Exercises

Wk 1

Bench Press

8,8,6,4

Front Squat

8,6,4

Military - standing

8,8,8

Lunges

6,6

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Wk 2

Wk 3

Wk 4

Wk 5

Auxillary - should, back, tri

Exercises

Wk 1

Shoulder Circuit

10,10

Lat Pulls or T Bar

10,10,10

Tricep Pressdown

15,15,15

Tricep Extension

10,10,10

Hang Clean/Press

5,4,3

Wednesday
Exercises

Wk 1

Incline

8,8,6,4

Squat

8,6,4

Step Ups

6,6

Military - seated db

8,8,8

Auxillary - bi, chest, lower

Exercises

Wk 1

Straight Bar Curl

10,10,10

Seated DB Curl

10,10,10

Butterflies

15,15

Straight Dead Lift

10,10

Leg Press

10,10,10

Program Tracking
0-Jan-00
Week #1

to

5-Jan-00

Legends
Reps

Repetitions as suggested

Weight as suggested

Wts

Diff Difference between suggested and actual

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

Exercises

Reps

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

0-Jan-00

1-Jan-00

2-Jan-00

3-Jan-00

4-Jan-00

5-Jan-00

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Bench Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Front Squat

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Military - standing

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Lunges

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

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

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Lat Pulls or T Bar

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Tricep Extension

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Hang Clean/Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Wednesday
Incline

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Squat

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Step Ups

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Military - seated db

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Auxillary - bi, chest,Reps

lower Diff
Straight Bar Curl
####

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Butterflies

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Straight Dead Lift

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

Leg Press

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

####

0.00

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