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    Intermediate Advanced Full Body 5x5 Workout Log

    Uploaded by

    90iz27har
    The document shows a 4-week training program with exercises scheduled for Monday, Wednesday, and Friday each week. It includes exercises like squat, bench press, deadlift, overhead press, rows, lunges, crunches, and pull ups. However, the volume completed for each exercise is listed as 0, indicating the training program has not yet been started or completed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Intermediate Advanced Full Body 5x5 Workout Log

    Uploaded by

    90iz27har
    103 views20 pages
    The document shows a 4-week training program with exercises scheduled for Monday, Wednesday, and Friday each week. It includes exercises like squat, bench press, deadlift, overhead press, rows, lunges, crunches, and pull ups. However, the volume completed for each exercise is listed as 0, indicating the training program has not yet been started or completed.

    Original Description:

    workout

    Original Title

    intermediate-advanced-full-body-5x5-workout-log

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document shows a 4-week training program with exercises scheduled for Monday, Wednesday, and Friday each week. It includes exercises like squat, bench press, deadlift, overhead press, rows, lunges, crunches, and pull ups. However, the volume completed for each exercise is listed as 0, indicating the training program has not yet been started or completed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    103 views20 pages

    Intermediate Advanced Full Body 5x5 Workout Log

    Uploaded by

    90iz27har
    The document shows a 4-week training program with exercises scheduled for Monday, Wednesday, and Friday each week. It includes exercises like squat, bench press, deadlift, overhead press, rows, lunges, crunches, and pull ups. However, the volume completed for each exercise is listed as 0, indicating the training program has not yet been started or completed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 20

    Progress Tracking

    Select an exercise from the drop-down --> Squat

    Squat
    1

    0.9

    0.8

    0.7
    Traning volume

    0.6

    0.5

    0.4

    0.3

    0.2

    0.1

    0
    1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33

    Workout session
    ng

    6 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48

    on
    Week starting: 3/21 Week 1
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 3/28 Week 2
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 4/4 Week 3
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 4/11 Week 4
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 4/18 Week 5
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 4/25 Week 6
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 5/2 Week 7
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 5/9 Week 8
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 5/16 Week 9
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 5/23 Week 10
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 5/30 Week 11
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 6/6 Week 12
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 6/13 Week 13
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 6/20 Week 14
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Week starting: 6/27 Week 15
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Week starting: 7/4 Week 16
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0
    Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Squat 5x5 0 0 0
    Bench Press 5x5 0 0 0
    Bent Over Row 5x5 0 0 0
    Dumbbell Lunge 2 x 8-10 0 0 0
    Weighted Crunches 3 x 10-12 0 0 0
    Friday Set 1 Set 2 Set 3 Set 4 Set 5 Total Volume Notes
    Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Volume
    Deadlift 5x5 0 0 0
    Overhead Press 5x5 0 0 0
    Weighted Pull Up 5x5 0 0 0
    Weighted Triceps Dip 2 x 8-10 0 0 0
    Weighted Hyperextensions 2 x 10 0 0 0

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