Client: Minni

Column1 Column1
Week 1: Week 2: Week 3:
Day 1- UB
Reps Weight Used Reps Weight Used Reps Weight Used
6 17.5 7 40
5 17.5 5 40
BB Shoulder press - Standing X 3 sets (reps - 5- 5 17.5 4 40
7)

Close grip Latpull down X 3 sets (reps - 8-

12)

Incline DB press X 3sets Reps 8 - 12

Single arm pulldowns cable X 3sets (Reps 8-12)

Incline Push ups X 3 sets

Week 1: Week 2: Week 3:

Day 2- LB

Split squat X 3sets (reps - 8-12)

Lateral lunge X 3sets (reps - 8-12)

BB Stiff leg deadlift X 3sets (reps - 8-12)

Stability ball Hamstring curl X 3sets(reps - 8-12)

Single leg calf raises X 4sets (reps - 8-12)

Week 1: Week 2: Week 3:

Day 3 - UB

BB rowing X 3sets (reps - 8)

BB bench press X 3sets (reps - 8 )

Inverted rowing X 3sets (reps - 8-12)

Seated DB shoulder press X 3sets (reps - 8-12)

DB Side raises X 3sets (reps - 12-15)

Total Cal = 1500 Total Cal = 1700
Protein = 130g 32*4 Protein = 150g
Carbs = 90g 30*3 Carbs = 110g
Fats = 70g 23*3 Fats = 75g

Meal 1 P C F Meal 1
Yoghurt 200g 22 7 0 eggs 4
Nuts - 2 20g 1 0 3 Curd 100g
Bread 1 slice 2 12 1
Cheese 10g 3 0 1.7
28 19 5.7 Total

Meal 2 P C F Meal 2
Panner 150g 33 5 12 Chicken cur150g
Veggies cur100g 0 10 15 Rice 100g
Roti / Ric NO-2 2 35 0
35 50 27 Total

Meal 3 P C F Meal 3
Soya roti 40g 22 10 0 Chicken cur150g
veggis curr100g 0 10 15 Rice 100g
Dahi 100g 3.6 10 2
25.6 30 17 Total

Meal 4 P C F Meal 4
Milk 150g 5 7.5 2 Shake
Shake 30g 24 2 3 Milk

29 9.5 5 Total
117.6 108.5 54.7 1396.7
37.5 * 4
36*3
25*3

P C F
24 2 20
11 4 4.3

35 6 24.3

P C F
33 0 10
0 29 0

33 29 10

P C F
33 0 10
0 29 0

33 29 10

P C F
24
 Your Business Name
Day 1 Week 1:
Reps % 1RM Weight Used

Exercise 1

Day 2 Week 1:

Exercise 1

Day 3 Week 1:

Exercise 1
Exercise 1
 Client: Client Name
Week 2: W
Reps % 1RM Weight Used Reps

Week 2: W

Week 2: W
 Week 3: Week 4: Deload
% 1RM Weight Used

Week 3: Week 4: Deload

Week 3: Week 4: Deload

Week 4: Deload

Week 4: Deload

Week 4: Deload