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(Weighted) Pull Up
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 Week starting: 3/21 Week 1
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 3/28 Week 2
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 4/4 Week 3
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 4/11 Week 4
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 4/18 Week 5
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 4/25 Week 6
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 5/2 Week 7
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 5/9 Week 8
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 5/16 Week 9
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 5/23 Week 10
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 5/30 Week 11
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 6/6 Week 12
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 6/13 Week 13
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 6/20 Week 14
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 6/27 Week 15
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0
 Week starting: 7/4 Week 16
Monday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Bench Press 3x5 0 0 0
Barbell Overhead Press 3x5 0 0 0
(Weighted) Dip 3x8 0 0 0
Dumbbell Shoulder Press 2x8 0 0 0
Dumbbell Triceps Extension 3 x 12 0 0 0
Weighted Crunch 2 x 12 0 0 0
Wednesday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Deadlift 3x5 0 0 0
(Weighted) Pull Up 3x5 0 0 0
Barbell Bent Over Row 3x8 0 0 0
Dumbbell One-Arm Row 2x8 0 0 0
Barbell Curl 3 x 12 0 0 0
Weighted Hyperextension 2 x 12 0 0 0
Friday Set 1 Set 2 Set 3 Total Volume Notes
Exercise Sets x Reps Reps Weight Reps Weight Reps Weight Reps Weight Volume
Squat 3x5 0 0 0
Romanian Deadlift 3x5 0 0 0
Leg Press 3x8 0 0 0
Barbell Glute Bridge 2x8 0 0 0
Standing Calf Raise 3x5 0 0 0
Seated Calf Raise 3 x 12 0 0 0