12 week workout program planner
TRANSCRIPT
version 1c
by: Kilim
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future.
Please 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 to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
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, Wednesday & Friday)
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
- Day 2, Day 4 and Day 6 are HIT Cardio days.
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6)
* Decide if you are Cutting, Bulking or in Maintenance Phase.
- IF in Cutting Phase: you may want to do more Cardio/HIT exercises.
- 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 fit your goal!
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=179499851#post179499851
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 bad form!
* 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 stomach.
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
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 1
Start 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 Wheel and do Abs until burnout.)
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 bulking and repeat the cycle.
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/cycling.
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 for you, I just like this one :D
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 equipment!
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6)
- IF in Cutting Phase: you may want to do more Cardio/HIT exercises.
- 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 fit your goal!
http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851
* It is better to start on a light weight and doing good form than heavy weight and bad form!
AM Cardio: Light jog just to keep myself in my Fat Burning Zone on empty stomach.
Abs right after HIT Cardio. (No set routine, usually just use my Ab Ball and Ab Wheel and do Abs until burnout.)
Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bulking and repeat the cycle.
It also have a GPS so you can track your distance and speed when running/cycling.
I don't say buy this specific sportwatch, you can get by with something cheaper that works for you, I just like this one :D
Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipment!
Day 1: Exercises & Cardio
Weight Rep Weight Rep Weight Rep Weight
5 5 5
5 5 5
5 5 5
10 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 8
8 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.
Weight Rep Weight Rep Weight Rep Weight
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
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Standing OH Press
Tricep Pushdown
Alt. Tricep Pushdown
Alt. Leg Curl
BB Bent-Over Row
Week 1 Week 3
BB Bicep Curl
Week 2 Week 4 Week 6 Week 8
Week 5 Week 7
Bench Press
Dips
Squat
Pre-workout Warm-up
Post-workout Cooldown
How to use: Just fill in the areas with your own data!
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 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 8
8 8 8
8 8 8
Time Distance Time Distance Time
Rep Weight Rep Weight Rep
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
Time Distance Time Distance Time
Week 10 Week 12Week 8
Week 7 Week 9 Week 11
Day 2: HIT Cardio
Distance Time Distance Time Distance Time Distance Time Distance
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 Fat Simultaneously?
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 9
Week 10Week 6 Week 8
Week 5 Week 7Week 1 Week 3
Week 2 Week 4
Time Distance Time
Time Distance Time
Build Muscle & Lose Fat Simultaneously?
Week 9 Week 11
Week 10 Week 12
Day 3: Exercises & Cardio
Weight Rep Weight Rep Weight Rep Weight
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
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Weight Rep Weight Rep Weight Rep Weight
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
Straight Leg Deadlift
Pull Ups
DB Bent-over Row
BB Bicep Curl
Squat
Dips
Standing Overhead Press
Tricep Pushdown
Alt. Tricep Pushdown (Opt.)
Week 6 Week 8Week 2 Week 4
Bench Press
Week 1 Week 3 Week 5 Week 7
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.
Pull ups & DB Bent-over rows are done as a superset.
How to use: Just fill in the areas with your own data!
Rep Weight Rep Weight Rep
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
Time Distance Time Distance Time
Rep Weight Rep Weight Rep
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 10 Week 12Week 8
Week 9 Week 11Week 7
Time Distance Time Distance Time
Day 4: HIT Cardio
Distance Time Distance Time Distance Time Distance Time Distance
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 Fat Simultaneously?
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 9
Week 10Week 6 Week 8
Week 5 Week 7Week 1 Week 3
Week 2 Week 4
Time Distance Time
Time Distance Time
Build Muscle & Lose Fat Simultaneously?
Week 9 Week 11
Week 10 Week 12
Day 5: Exercise & Cardio
Weight Rep Weight Rep Weight Rep Weight
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 8
8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Weight Rep Weight Rep Weight Rep Weight
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
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Week 2 Week 4
Incline Press
Standing Overhead Press
Bench Press
Tricep Pushdown
Alt. Tricep Pushdown
Deadlift
Leg Press
Wide-grip Pull Ups
Week 6 Week 8
BB Bicep Curl
Week 1 Week 3 Week 5 Week 7
Post-workout Cooldown
How to use: Just fill in the areas with your own data!
Rep Weight Rep Weight Rep
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 8
8 8 8
Time Distance Time Distance Time
Rep Weight Rep Weight Rep
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
Time Distance Time Distance Time
Week 10 Week 12Week 8
Week 9 Week 11Week 7
Day 6: Optional HIT Cardio
Distance Time Distance Time Distance Time Distance Time Distance
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 Fat Simultaneously?
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 9
Week 10Week 6 Week 8
Week 5 Week 7Week 1 Week 3
Week 2 Week 4
Time Distance Time
Time Distance Time
Build Muscle & Lose Fat Simultaneously?
Week 9 Week 11
Week 10 Week 12
A B C D E F
(AxB)/100 A-C 100-E
Date (MM/DD/YR)
Weight
(lb)
% Body
FatFat (lb)
Lean
Body
Mass (lb)
Body Fat
% Goal
Lean
Body
Mass %
Goal Week 1 - Day 1 6/11/08 183.00 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 85.00
11 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 85.00
Week 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
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 85.00
51 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 85.00
63 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 %?
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%
G H
(D/F)x100 A-G
Weight
Goal (lb)
Weight
Loss
Goal of
Fat (lb)170.73 12.27
0.00 0.00
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Body Fat Tracking Chart
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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 the Your Weight
Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.
NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***
Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com
Calories/Pound Total Calories/Day
40% Fats 20%
Max Min Max
241 41 53
278 53 62
333 62 74
Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.
Other Info
32 188
185 28.13
68 92.50
138.75
How to use: Just input your Age, Weight (in lbs) and your Height (in inches) .
Min Max
94 113
113 132
132 150
150 169
169 188
28.13
Ounces Cups Liter Gallon
92.50 11.56 2.73 0.72 < 18.5
138.75 17.34 4.10 1.08 18.5-24.9
Note: 25-29.9
Add 16 oz/day for Dry Climate > 30
Add 16 oz/day for Strenous Exercise
Your Weight (lbs)
Your Age Your Max HR
Your BMI
Suggested Sedentary Lifestyle Water Intake (oz)
Suggested Active Lifestyle Water Intake (oz)
Underweight
Normal
Overweight
Obese
BMI Weight Status Categories
Your Height (inches)
Your BMIRecommended Water Intake/Day
Beats/MinuteDesired benefit
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%)
Ideal For (% Max HR)
Lifestyle
Increase Stamina Aerobic Endurance
Maintain Excellent Fitness Condition
Maintain Healthy Heart/Get Fit
Lose Weight/ Burn Fat
Your Max HR
Your BMI
Suggested Sedentary Lifestyle Water Intake (oz)
Suggested Active Lifestyle Water Intake (oz)
Underweight
Normal
Overweight
Obese
BMI Weight Status Categories
Your BMI