12 week workout program planner v1b - ingles

7/27/2019 12 Week Workout Program Planner v1b - InGLES

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version 1b

by: Kilim

This entire worksheet is made by me to try and help track my progress in as simple a manner in one ar

The workout program here was inspired after reading some VERY helpful articles and most likely will ePlease use this spreadsheet and modify it as you see fit.

It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone

Just please try to send me a copy of your modification as I may one day use your modified spreadsheet

This worksheet has been inspired by:

* britlifter's post called: My advice for all beginners and first time readers.

- This GREAT thread is what the weight lifting plan has been based on!

* fbcoach for making me understand about the proper dieting to get cut!

* Wolf's thread called: ****Guide to Cutting, Bulking & Maintenance****

* Hugo Rivera's article called Cardio Exercise Basics

* Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?* ExRx.net for tons of great info!

* Plus other people and articles and websites I have not mentioned!

How to use this worksheet:

* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday,

- Day 1, Day 3, and Day 5 are the lift ing days.

(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day

- Day 2, Day 4 and Day 6 are HIT Cardio days.

(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Da

* Decide if you are Cutting, Bulking or in Maintenance Phase.

- IF in Cutting Phase: you may want to do more Cardio/HIT exercise

- IF in Bulking Phase: you may want to do less Cardio/HIT exercises.

- Find the right balance of Cardio/HIT frequency for you and that will

These are all just examples! It is NOT set in stone.

* Or you can just use this worksheet however it fits your needs!

* You can add your own dates on the Week # cells.

You can download this worksheet here: http://forum.bodybuilding.com/showthread.php?p=17949

Suggestions on Weight Lifting:

* Do EVERYTHING in good form!

* It is better to start on a light weight and doing good form than heavy weight and

* Slowly add weight as you progress.(ie: Add 5lbs once the current weight becomes too easy.)

My Current Workout Plan:

Monday, Wednesday, Friday:

AM Cardio: Light jog just to keep myself in my Fat Burning Zone on empty stom

PM Lift: 10min Max Incline Treadmill Warm-up

Followed by Lifting sets for the day

12 Week Workout Program Planner

MM/DD/YR to MM/DD/YR
http://bodyspace.bodybuilding.com/Kilim/http://forum.bodybuilding.com/showthread.php?t=107853341http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.com/fun/kelly3.htmhttp://www.exrx.net/http://forum.bodybuilding.com/showthread.php?p=179499851http://forum.bodybuilding.com/showthread.php?p=179499851http://www.exrx.net/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://forum.bodybuilding.com/showthread.php?t=107853341http://bodyspace.bodybuilding.com/Kilim/


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NOTE:

I warm-up each exercise doing the following:

(approx weight x Reps x Set)

Bar x 5 x 2

50% x 5 x 1

75% x 3 x 1

85% x 2 x 1Start Sets

Followed by 20min Max Incline Treadmill Cooldown

Tuesday & Thursday (Saturday optional):

HIT Cardio 1st thing in the morning on empty stomach.

Abs right after HIT Cardio. (No set routine, usually just use my Ab Ball and Ab

Note:

I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat.

Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bul

Suggested Gear:Heart Rate Monitor

Pedometer

Watch

Water Bottle

I personally own a Garmin Forerunner 405!

It is a sportwatch that has multiple functions.

It has a Heart rate Monitor to keep you in your Fat Burning Zone!

It also have a GPS so you can track your distance and speed when running/cycli

And a bunch more functions that are generally helpful!

I don't say buy this specific sportwatch, you can get by with something cheaper that works f

I am a data nut and LOVE seeing progress!

Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipm


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a.

olve in the future.

o modify it for you.

as you have used mine :D

ednesday & Friday)

5)

6)

.

it your goal!

851#post179499851

bad form!

ch.


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heel and do Abs until burnout.)

king and repeat the cycle.

ng.

r you, I just like this one :D

nt!


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Day 1: Exercises & Cardio

Weight Rep Weight Rep Weight Rep Weight

5 5 5

5 5 5

5 5 510 10 10

8 8 8

8 8 8

8 8 8

6 6 6

6 6 6

6 6 6

6 6 6

8 8 88 8 8

8 8 8

Cardio Distance Time Distance Time Distance Time Distance

AM Cardio

Pre-workout Warm-up

Post-workout Cooldown

Note: Last set of 10 Squats is using lower weight than before.


5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 88 8 8

8 8 8

8 8 8

8 8 8


AM Cardio

Week 5 We

Bench Press

Dips

Squat

Alt. Leg Curl

BB Bent-Over Row

Week 1 Week 3

BB Bicep Curl

Week 2 Week 4 Week 6 We

Standing OH Press

Tricep Pushdown

Alt. Tricep Pushdown


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Pre-workout Warm-up


How to use: Just fill in the areas with your own data!


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Rep Weight Rep Weight Rep

5 5 5

5 5 5

5 5 510 10 10

8 8 8

8 8 8

8 8 8

6 6 6

6 6 6

6 6 6

6 6 6

8 8 88 8 8

8 8 8

Time Distance Time Distance Time


5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 88 8 8

8 8 8

8 8 8

8 8 8


k 7 Week 9 Week 11

k 8 Week 10 Week 12


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Day 2: HIT Cardio

Distance Time Distance Time Distance Time Distance Time Distance


The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose F

The plan is summary is this:

4min warm-up

12 reps of 20s Max Sprint then 40s jog

4min cooldown

How to use:Just fill in the areas with your own data!

Week 1 Week 3

Week 2 Week 4

We

WeeWeek 6 Week 8

Week 5 Week 7
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm


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Time Distance Time

Time Distance Time

t Simultaneously?

k 9 Week 11

k 10 Week 12


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Day 3: Exercises & Cardio


5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


AM Cardio

Pre-workout Warm-up



5 5 5

5 5 5

5 5 5

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


Week 2 Week 4

Bench Press

Squat

Dips

Standing Overhead Press

Tricep Pushdown

Alt. Tricep Pushdown (Opt.)

Week 6 We

Straight Leg Deadlift

Pull Ups

DB Bent-over Row

BB Bicep Curl


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AM Cardio

Pre-workout Warm-up


Note: Last set of 10 Squats is using lower weight than before.

Pull ups & DB Bent-over rows are done as a superset.



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5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8



5 5 5

5 5 5

5 5 5

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

Week 9 Week 11k 7

k 8 Week 10 Week 12


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Day 4: HIT Cardio





4min warm-up


4min cooldown


Week 1 Week 3

Week 2 Week 4

We

WeeWeek 6 Week 8

Week 5 Week 7


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Time Distance Time

Time Distance Time

t Simultaneously?

k 9 Week 11

k 10 Week 12


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Day 5: Exercise & Cardio


5 5 5

5 5 5

3 3 3

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 88 8 8


AM Cardio

Pre-workout Warm-up



5 5 5

5 5 5

5 5 5

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


AM Cardio

Pre-workout Warm-up


Deadlift

Leg Press

Wide-grip Pull Ups

Week 6 We

BB Bicep Curl

Bench Press

Tricep Pushdown

Alt. Tricep Pushdown

Week 2 Week 4

Incline Press

Standing Overhead Press


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5 5 5

5 5 5

3 3 3

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 88 8 8



5 5 5

5 5 5

5 5 5

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


Week 9 Week 11k 7

k 8 Week 10 Week 12


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Day 6: Optional HIT Cardio





4min warm-up


4min cooldown


Week 1 Week 3

Week 2 Week 4

We

WeeWeek 6 Week 8

Week 5 Week 7


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Time Distance Time

Time Distance Time

t Simultaneously?

k 9 Week 11

k 10 Week 12


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A B C D E F

(AxB)/100 A-C 100-E

Date(MM/DD/YR)

Weight(lb)

% BodyFat

Fat (lb)LeanBody

Mass (lb)

Body Fat% Goal

Lean

BodyMass %

GoalWeek 1 - Day 1 9/11/12 183.00 20.70 37.88 145.12 15.00 85.00

2 0.00 0.00 15.00 85.00

3 0.00 0.00 15.00 85.00

4 0.00 0.00 15.00 85.00

5 0.00 0.00 15.00 85.00

6 0.00 0.00 15.00 85.00

7 0.00 0.00 15.00 85.00

Week 2 - Day 8 0.00 0.00 15.00 85.00

9 0.00 0.00 15.00 85.00

10 0.00 0.00 15.00 85.0011 0.00 0.00 15.00 85.00

12 0.00 0.00 15.00 85.00

13 0.00 0.00 15.00 85.00

14 0.00 0.00 15.00 85.00

Week 3 - Day 15 0.00 0.00 15.00 85.00

16 0.00 0.00 15.00 85.00

17 0.00 0.00 15.00 85.00

18 0.00 0.00 15.00 85.00

19 0.00 0.00 15.00 85.00

20 0.00 0.00 15.00 85.00

21 0.00 0.00 15.00 85.00

Week 4 - Day 22 0.00 0.00 15.00 85.00

23 0.00 0.00 15.00 85.00

24 0.00 0.00 15.00 85.00

25 0.00 0.00 15.00 85.00

26 0.00 0.00 15.00 85.00

27 0.00 0.00 15.00 85.00

28 0.00 0.00 15.00 85.00

Week 5 - Day 29 0.00 0.00 15.00 85.00

30 0.00 0.00 15.00 85.00

31 0.00 0.00 15.00 85.00

32 0.00 0.00 15.00 85.00

33 0.00 0.00 15.00 85.00

34 0.00 0.00 15.00 85.00

35 0.00 0.00 15.00 85.00Week 6 - Day 36 0.00 0.00 15.00 85.00

37 0.00 0.00 15.00 85.00

38 0.00 0.00 15.00 85.00

39 0.00 0.00 15.00 85.00

40 0.00 0.00 15.00 85.00

41 0.00 0.00 15.00 85.00

42 0.00 0.00 15.00 85.00

Week 7 - Day 43 0.00 0.00 15.00 85.00

Body Fat Tracking Chart


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44 0.00 0.00 15.00 85.00

45 0.00 0.00 15.00 85.00

46 0.00 0.00 15.00 85.00

47 0.00 0.00 15.00 85.00

48 0.00 0.00 15.00 85.00

49 0.00 0.00 15.00 85.00

Week 8 - Day 50 0.00 0.00 15.00 85.0051 0.00 0.00 15.00 85.00

52 0.00 0.00 15.00 85.00

53 0.00 0.00 15.00 85.00

54 0.00 0.00 15.00 85.00

55 0.00 0.00 15.00 85.00

56 0.00 0.00 15.00 85.00

Week 9 - Day 57 0.00 0.00 15.00 85.00

58 0.00 0.00 15.00 85.00

59 0.00 0.00 15.00 85.00

60 0.00 0.00 15.00 85.00

61 0.00 0.00 15.00 85.00

62 0.00 0.00 15.00 85.0063 0.00 0.00 15.00 85.00

Week 10 - Day 64 0.00 0.00 15.00 85.00

65 0.00 0.00 15.00 85.00

66 0.00 0.00 15.00 85.00

67 0.00 0.00 15.00 85.00

68 0.00 0.00 15.00 85.00

69 0.00 0.00 15.00 85.00

70 0.00 0.00 15.00 85.00

Week 11 - Day 71 0.00 0.00 15.00 85.00

72 0.00 0.00 15.00 85.00

73 0.00 0.00 15.00 85.00

74 0.00 0.00 15.00 85.00

75 0.00 0.00 15.00 85.00

76 0.00 0.00 15.00 85.00

77 0.00 0.00 15.00 85.00

Week 12 - Day 78 0.00 0.00 15.00 85.00

79 0.00 0.00 15.00 85.00

80 0.00 0.00 15.00 85.00

81 0.00 0.00 15.00 85.00

82 0.00 0.00 15.00 85.00

83 0.00 0.00 15.00 85.00

84 0.00 0.00 15.00 85.00

How to use:

1. Input the date on the date column for that day.2. Input your weight in the weight column for that day.

3. Input your bodyfat % in the bodyfat % column for that day.

4. DO NOT change ANY of the values for the other columns.

How to find your Bodyfat %?

You may find some helpful info in this thread I started:

How do you check your Body Fat %?
http://forum.bodybuilding.com/showthread.php?t=108495541http://forum.bodybuilding.com/showthread.php?t=108495541


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ClassificationWomen

(% fat)

Men (%

fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese > 32% > 25%


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G H

(D/F)x100 A-G

WeightGoal (lb)

Weight

LossGoal of

Fat (lb)170.73 12.27

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00


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0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00


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Suggested Calorie Intake

Protein 40% Carbs

Min Max Min Max Min Max Min

Cutting Phase 10 13 1850 2405 185 241 185

Maintenance Phase 13 15 2405 2775 241 278 241

Bulking Phase 15 18 2775 3330 278 333 278

Your Weight 185

How to use: Just input your current weight at the cell next to theYour Weight

Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fat

NOTE: The values above are taken from the article called

*** Guide to Cutting, Bulking & Maintenance ***

Helpful Websites:

SparkPeople.com

my-calorie-counter.comFitDay.com

Calories/Pound Total Calories/Day
http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.sparkpeople.com/http://www.my-calorie-counter.com/http://www.fitday.com/http://www.fitday.com/http://www.my-calorie-counter.com/http://www.sparkpeople.com/http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.html


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40% Fats 20%

Max Min Max

241 41 53

278 53 62

333 62 74

.


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Other Info

33 187

175 33.06

61 87.50

131.25

How to use: Just input your Age, Weight (in lbs) and your Height (in inches) .

Min Max

94 112

112 131

131 150

150 168

168 187

33.06

Ounces Cups Liter Gallon

87.50 10.93 2.59 0.68 < 18.5

131.25 16.40 3.88 1.03 18.5-24.9

Note: 25-29.9

Add 16 oz/day for Dry Climate > 30

Add 16 oz/day for Strenous Exercise

Ideal For (% Max HR)

Lifestyle

Increase Stamina Aerobic Endurance

Maintain Excellent Fitness Condition

Maintain Healthy Heart/Get Fit

Lose Weight/ Burn Fat

Sedentary

Active

Maintain Superb Athletic Condition

Light Exercise (50-60%)

Weight Management (60-70%)

Aerobic Base Building (70-80%)

Optimal Conditioning (80-90%)

Elite Athlete (90-100%)

Under

Nor

Over

Ob

BMI Weight Status C

Your Height (inches)

YourRecommended Water Intake/Day

Beats/MinuteDesired benefit

Your Weight (lbs)

Your Age Your Max HR

Your BMI

Suggested Sedentary Lifestyle Water Intak

Suggested Active Lifestyle Water Intake (o


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eight

mal

eight

se

ategories

BMI

e (oz)

z)

12 week workout program planner v1b - ingles

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