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Day 1
Date________
Start Time________
End Time________
Total Time________
Squats or Deadlifts
Weight
Number of Reps
Tempo
Minutes Between Sets
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Bench Press or Incline Bench Press or Decline Bench Press
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Military Press
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
French Press or Close Grip Bench Press or Dips
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Calf Raises
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Crunches or Incline Sit-Ups or Hanging Leg Raises
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Day 2-Off
Day 3-Off
Day 4
Date________
Start Time________
End Time________
Total Time________
Stiff-Legged Deadlifts
Weight
Number of Reps
Tempo
Minutes Between Sets
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Bent Over Rows or Pull-Ups
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Shrugs
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Barbell Curls or Preacher Curls or Chin-Ups
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Wrist Curls or Reverse Barbell Curls
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Crunches or Incline Sit-Ups or Hanging Leg Raises
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
______Lbs.
______Reps
______Tempo
______Minute(s)
Day 6-Off
Day 7-Off
Day 8-Start Over
