WORKOUT CHART
[42]
Structure your weekly weight training program.
WEEK
GOALS
to
Workout Chart Template
NAME
WARM UP
ACTIVITY
DAYS:
SETS
REPS
TIME
DIST
INTENSITY**
NOTES
REST TIME
NOTES
CORE BODY - STRENGTH TRAINING
EXERCISES
SETS
REPS
DAYS:
WEIGHT
UPPER BODY - STRENGTH TRAINING
EXERCISES
SETS
REPS
DAYS:
WEIGHT
1RM*
REST TIME
NOTES
LOWER BODY - STRENGTH TRAINING
EXERCISES
DAYS:
SETS
REPS
WEIGHT
1RM*
REST TIME
NOTES
SETS
REPS
TIME
DIST
INTENSITY**
NOTES
COOL DOWN
ACTIVITY
DAYS:
Workout Chart Template 2009-2014 [Link]
[Link]
* 1RM - Current One Rep Max (for reference)
Workout Chart Template 2009-2014 [Link]
[42]
** Intensity: easy/medium/hard or poor/good/excellent
[Link]
Calculate Your One Rep Max (1RM)
Always Use a Spotter
Instructions
Warm up first by performing 8-10 reps with an easy weight followed by a 1 to 2-minute rest.
Increase the weight by about 10-20% and do another 6-8 reps followed by a 2-minute rest.
Choose a weight for which you can do only 4 to 8 reps before failure.
Do as many reps as you can, then enter the weight and the number of
successful reps below. The one rep max (1RM) is calculated using 3
different formulas. The estimate is only accurate to about plus or minus 5%.
WEIGHT:
REPS:
200
5
ONE REP MAX:
225
233
236
[3]
Using Weight / (1.0278 - 0.0278 * Reps)
[2]
Using Weight * (1 + 0.033 * Reps)
[1]
Using table below
One Rep Max Coefficients
Multiply weight by coefficient to get estimated One Rep Max
Multiply
Weight By
1.07
1.12
1.15
1.18
1.21
1.24
1.27
1.30
1.33
[1]
Reps
2
3
4
5
6
7
8
9
10
[3]
Multiply
Multiply
Weight By
Weight By
1.07
1.03
1.10
1.06
1.13
1.09
1.17
1.13
1.20
1.16
1.23
1.20
1.26
1.24
1.30
1.29
1.33
1.33
[2]
References
[1] [Link]
[2] [Link]
[3] A Practical Approach to Strength Training by Matt Brzycki
Caution
The calculations are only estimates and we do not guarantee the results.
Always lift weights with a spotter and use proper form to avoid injury.
You should consult a doctor or other qualified professional before using
this information or engaging in weight lifting exercises.
2009-2014 [Link]
Workout Chart Template
By [Link]
[Link]
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