Workout Plan Builder

Day 1 of 3 · Monday

Full Body A

5 exercises · about 42 min · Legs, push, pull and core

Start date

Bodyweight (kg)

Exercise	Rest	Set	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell Back Squat3 × 8 · 30 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
2Barbell Bench Press3 × 8 · 30 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
3Barbell Bent-Over Row3 × 8 · 30 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
4Barbell Romanian Deadlift3 × 8 · 30 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
5Barbell Overhead Press2 × 8 · 20 kg	2 min	1	×	×	×	×
5Barbell Overhead Press2 × 8 · 20 kg	2 min	2	×	×	×	×

Write weight × reps in each box.

masheen.appFull Body A · sheet 1 of 3

Day 2 of 3 · Wednesday

Full Body B

5 exercises · about 42 min · Legs, push, pull and core

Start date

Bodyweight (kg)

Exercise	Rest	Set	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell Incline Bench Press3 × 8 · 25 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
2Barbell Box Squat3 × 8 · 25 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
3Dumbbell One-Arm Row3 × 8 · 10 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
4Barbell Deadlift3 × 8 · 40 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
5Dumbbell Seated Shoulder Press2 × 8 · 6 kg	2 min	1	×	×	×	×
5Dumbbell Seated Shoulder Press2 × 8 · 6 kg	2 min	2	×	×	×	×

Write weight × reps in each box.

masheen.appFull Body B · sheet 2 of 3

Day 3 of 3 · Friday

Full Body C

5 exercises · about 42 min · Legs, push, pull and core

Start date

Bodyweight (kg)

Exercise	Rest	Set	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell Hip Thrust3 × 8 · 30 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
2Dumbbell Bench Press3 × 8 · 8 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
3Seated Cable Row3 × 8 · 20 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
4Dumbbell Goblet Squat3 × 8 · 10 kg	2 min	1	×	×	×	×
		2	×	×	×	×
		3	×	×	×	×
5Machine Shoulder Press2 × 8 · 15 kg	2 min	1	×	×	×	×
5Machine Shoulder Press2 × 8 · 15 kg	2 min	2	×	×	×	×

Write weight × reps in each box.

masheen.appFull Body C · sheet 3 of 3