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WORKOUT CHART

[42]

Structure your weekly weight training program.

WEEK

/ /

NAME

GOALS

WARM UP

DAYS:

ACTIVITY

SETS

REPS

TIME

DIST

INTENSITY**

NOTES

CORE BODY - STRENGTH TRAINING

DAYS:

EXERCISES

SETS

REPS

WEIGHT

REST TIME

NOTES

UPPER BODY - STRENGTH TRAINING

DAYS:

EXERCISES

SETS

REPS

WEIGHT

1RM*

REST TIME

NOTES

LOWER BODY - STRENGTH TRAINING

DAYS:

EXERCISES

SETS

REPS

WEIGHT

1RM*

REST TIME

NOTES

COOL DOWN

DAYS:

ACTIVITY

SETS

REPS

TIME

DIST

INTENSITY**

NOTES

* 1RM - Current One Rep Max (for reference)

[42]

** Intensity: easy/medium/hard or poor/good/excellent

WorkoutChart

OneRepMax