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Weekly Workout Plan and Progress Tracker

The document outlines a structured workout plan consisting of upper and lower body exercises, with specific sets and repetitions for each exercise over a five-week period. It includes various exercises such as seated cable rows, chest presses, leg extensions, and crunches, along with tips for proper form and technique. The plan also details rest intervals and recommended weights for each week to track progress.

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50 views14 pages

Weekly Workout Plan and Progress Tracker

The document outlines a structured workout plan consisting of upper and lower body exercises, with specific sets and repetitions for each exercise over a five-week period. It includes various exercises such as seated cable rows, chest presses, leg extensions, and crunches, along with tips for proper form and technique. The plan also details rest intervals and recommended weights for each week to track progress.

Uploaded by

8chzxc6qf5
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Days Exercices SETS

seated cable row-1 | incline lateral raise 3


one arm pull down | one arm cable lateral raise 3
UPPER DAY
chest press with machine| preacher curl machine 3
cross body one arm triceps extension 3
Press 3
leg extension | standing one leg calf raise 4
LOWER DAY
one leg seated leg curl | leg press calf raise 4
crunches | leg raises | oblique extension 3
seated cable row-2 | one arm cross body rear delt 3
lat pull down | behind the back cable lateral raise 3
UPPER DAY
incline press smith machine | incline dumbbell curl 3
tric bil kabel mel tali 3
RDL dumbbell | Single leg press calf raise 3
Single leg lying leg curl | leg press calf raise 3
LOWER DAY
pendulum squat 3
crunches | leg raises | oblique extension 3
REST DAY
pullups | machine lateral raise 3
row with machine close grip |incline bench dumbbell row 3
UPPER DAY
seated cable fly | behind the back curl 3
smith machine skull crushers triceps extension 3
REP RIR REST Week1 SETS REP
(10-20) | (10-20) 4 (3-5) 3sets 12 10 10 rep 42,5kg / 3 sets 10 rep 5kg 3 (10-20) | (10-20)
(10-20) | (10-20) 4 (3-5) 3sets 10rep 22,5kg /3sets 10rep 10kg 3 (10-20) | (10-20)
(5-10) | (5-10) 4 2 3 sets 12rep 40kg /3sets 10rep 20kg 3 (5-10) | (5-10)
(10-20) 4 2 3 sets 12rep 12,5 kg 3 (10-20)
(5-10) 4 2 3 sets 100kg 10 rep 3 (5-10)
(20-30) | (10-20) 4 (3-5) 4 sets 30kg 20rep/4sets 10 rep 4 (20-30) | (10-20)
(10-20) | (20-30) 4 2 4sets 12,5kg 8 rep 4 (10-20) | (20-30)
(10-20) 4 2 3 sets 10 rep 3 (10-20)
(10-20) | (20-30) 4 (3-5) 3sets 30kg 10 rep/3 sets 12,5 kg 15 rep 3 (10-20) | (20-30)
(10-20) | (10-20) 4 (3-5) 3 sets 42,5 kg 10rep/3 sers 10kg 10rep 3 (10-20) | (10-20)
(5-10) | (10-20) 4 2 3sets 30kg 8rep /3sets 7,5kg 10rep 3 (5-10) | (10-20)
(10-20) 4 2 3set 12,5 kg 10rep 3 (10-20)
(5-10)|(20-30) 4 2 3 (5-10)|(20-30)
(10-20) | (10-15) 4 2 3 (10-20) | (10-15)
(10-20) 4 2 3 (10-20)
(10-20) 4 2 3 (10-20)

(5-10) | (10-20) 4 (3-5) 3 (5-10) | (10-20)


(10-20) | (5-10) 4 (3-5) 3 (10-20) | (5-10)
(20-30) | (10-20) 4 2 3 (20-30) | (10-20)
(5-10) 4 2 3 (5-10)

exercices Tips
seated cable row tejbed el sedrek nekhdmo
one arm pull down tejbed marf9ek le wos
one arm cable lateral raise Position mta3 el cable
seated cable row-2 tejbed fi nv 7zemek b marf9e
lat pull down todkhel fel machine w tejb
RIR REST Week2 SETS REP RIR REST
4 (3-5) 3 sets 50kg 10 rep /3sets 7,5 kg 10 rep 3 (10-20) | (10-20) 4 (3-5)
4 (3-5) 3 sets 30kg 10rep /3sets 12,5 10 rep 3 (10-20) | (10-20) 4 (3-5)
4 2 3sets 50kg 12rep/ 3sets 25kg 10 rep 3 (5-10) | (5-10) 4 2
4 2 3 sets 17,5 kg 10 rep 3 (10-20) 4 2
4 2 3 sets 120kg 10 rep 3 (5-10) 4 2
4 (3-5) 3 sets 42,5 kg 15 rep / 10 kg 10 rep 4 (20-30) | (10-20) 4 (3-5)
4 2 4 sers 17,5 kg 8rep/4 sets 40kg 10 rep 4 (10-20) | (20-30) 4 2
4 2 2 sets 10 rep 3 (10-20) 4 2
4 (3-5) 3 (10-20) | (20-30) 4 (3-5)
4 (3-5) 3 (10-20) | (10-20) 4 (3-5)
4 2 3 (5-10) | (10-20) 4 2
4 2 3 (10-20) 4 2
4 2 3 (5-10)|(20-30) 4 2
4 2 3 (10-20) | (10-15) 4 2
4 2 3 (10-20) 4 2
4 2 3 (10-20) 4 2

4 (3-5) 3 (5-10) | (10-20) 4 (3-5)


4 (3-5) 3 (10-20) | (5-10) 4 (3-5)
4 2 3 (20-30) | (10-20) 4 2
4 2 3 (5-10) 4 2

Tips
tejbed el sedrek nekhdmou akther el upper back
tejbed marf9ek le wostek fi pull machine
Position mta3 el cable tkoun fi nv el 7zem
tejbed fi nv 7zemek b marf9ek nekhdmou lats akther
todkhel fel machine w tejbed fi nv el upper back
Week3 SETS REP RIR REST
3sets 57,5 kg 10rep /3sets 7,5kg 8rep 3 (10-20) | (10-20) 4 (3-5)
3 sets 30kg 8rep/3sets 12,5kg 8rep 3 (10-20) | (10-20) 4 (3-5)
3sets 60kg 12 rep / 3sets 30kg 8rep 3 (5-10) | (5-10) 4 2
2sete 22,5 10 rep 3 (10-20) 4 2
3sets 140 kg 10rep 3 (5-10) 4 2
3sets 50kg 15 rep/3sets 10kg 10 rep 4 (20-30) | (10-20) 4 (3-5)
3sets 17,5 kg 8rep/60kg 10rep 4 (10-20) | (20-30) 4 2
2 sets 10rep 3 (10-20) 4 2
3sets 50kg 10 rep /3sets 50kg 10rep 3 (10-20) | (20-30) 4 (3-5)
3sets 10 8 8 57,5 kg /3sets 10 10 8 12,5 kg 3 (10-20) | (10-20) 4 (3-5)
3sets 40kg 6rep /3sets 10kg 10rep 3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3sets 25kg 8rep /3sets 20 kg 10rep 3 (5-10)|(20-30) 4 2
2sets 42,5 10rep/2sets 60kg 10rep 3 (10-20) | (10-15) 4 2
3sets 10rep 3 (10-20) 4 2
3 (10-20) 4 2

3sets 7rep /3sets 15kg 10rep 3 (5-10) | (10-20) 4 (3-5)


3sets 30kg 10rep/3sets 17,5kg 7rep 3 (10-20) | (5-10) 4 (3-5)
gjjed/3sets 17,5 kg 10rep 3 (20-30) | (10-20) 4 2
3sets 20kg 10rep 3 (5-10) 4 2
Week4 SETS REP RIR REST
3sets 62,5 kg 10rep /3sets 7,5 kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 35 kg 10rep /3sets 12,5 kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 80kg 10rep /3sets 30kg 8rep 3 (5-10) | (5-10) 4 2
3sets 22,5 kg 10 10 6 rep 3 (10-20) 4 2
3 (5-10) 4 2
4 (20-30) | (10-20) 4 (3-5)
4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3sets 27,5 kg 8rep 3 (5-10)|(20-30) 4 2
3sets 42,5 kg 8rep /3sets 80kg 10 rep 3 (10-20) | (10-15) 4 2
3sets 8rep 3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week5 SETS REP RIR REST
3sets 65kg 10 8 8 rep /7,5 kg 10 rep 3 (10-20) | (10-20) 4 (3-5)
3sets 23kg 10 10 8 rep/3sets 11kg 10 10 8 rep 3 (10-20) | (10-20) 4 (3-5)
3sets 62,5 kg 10rep/3sets 20kg 10rep 3 (5-10) | (5-10) 4 2
3sets 10rep 3 (10-20) 4 2
3sets 135 kg 10 rep 3 (5-10) 4 2
3sets 53kg 15rep/3sets 40kg 10rep 4 (20-30) | (10-20) 4 (3-5)
3sets 53 kg 12rep/3sets 40 kg 10rep 4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3sets 59kg 8rep /3sets 59 kg 10rep 3 (10-20) | (20-30) 4 (3-5)
3sets 65kg 10 7 7 /3sets 30kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 40kg 8 7 5 rep/3sets 10kg 10rep 3 (5-10) | (10-20) 4 2
3sets 11kg 10rep 3 (10-20) 4 2
3sers 22,5 kg 10rep / 3sets 20kg 3rep 3 (5-10)|(20-30) 4 2
3sets 10kg 10rep /3sets 40kg 10rep 3 (10-20) | (10-15) 4 2
3sets 20kg 10rep 3 (10-20) 4 2
3sets 10rep 3 (10-20) 4 2

3sets 20kg 10rep 3 (5-10) | (10-20) 4 (3-5)


3sets 40kg 10rep/3sets 20kg 10rep 3 (10-20) | (5-10) 4 (3-5)
3sets 11kg 10rep/3sets11kg 10rep 3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Mesocycle
Week6 SETS REP RIR REST
3sets 71 kg 8rep/3sets 10kg 8rep 3 (10-20) | (10-20) 4 (3-5)
3sets 29kg 8rep /3sets 11kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 70kg 10rep /3sets 40kg 8rep 3 (5-10) | (5-10) 4 2
3 sets 17 kg 10rep 3 (10-20) 4 2
3sets 80kg 10rep 3 (5-10) 4 2
3sets 59kg 15rep/3sets 80kg 10rep 4 (20-30) | (10-20) 4 (3-5)
3sets 59kg 10rep/3sets 50kg 10rep 4 (10-20) | (20-30) 4 2
3sets 10rep 3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2
3sets 7rep /3sets 15kg 10rep
3 (5-10) | (10-20) 4 (3-5)
3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Mesocycle
Week7 SETS REP RIR REST
3sets 71kg 10rep /3sets 7,5 kg 12rep 3 (10-20) | (10-20) 4 (3-5)
3sets 29kg 10rep/3set 11kg 12rep 3 (10-20) | (10-20) 4 (3-5)
3sets 77,5kg 10rep/3sets 20kg 8rep 3 (5-10) | (5-10) 4 2
3 sets 17kg 12 12 10 rep 3 (10-20) 4 2
3sets 90kg 8rep 3 (5-10) 4 2
3sets 65 kg 15rep /3sets 100kg 10rep 4 (20-30) | (10-20) 4 (3-5)
3sets 65kg 10rep/3sets 45kg 12rep 4 (10-20) | (20-30) 4 2
3sets 10rep 3 (10-20) 4 2
3sets 65kg 8rep/3 sets 65kg 8rep 3 (10-20) | (20-30) 4 (3-5)
3sets 65kg 8rep/3sets 25kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 40kg 8 8 6 rep/3sets 12,5 kg 10rep 3 (5-10) | (10-20) 4 2
3sets 11kg 10rep 3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2
sets 7rep /3sets 15kg 10rep
3 (5-10) | (10-20) 4 (3-5)
3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week8 SETS REP RIR REST
3sets 77kg 8rep/3sets 10kg 8rep 3 (10-20) | (10-20) 4 (3-5)
3sets 35kg 10rep/11kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3setd 85kg 10 10 8rep/3sets 15kg 10rep 3 (5-10) | (5-10) 4 2
3sets 17kg 12rep 3 (10-20) 4 2
3sets 100kg 8rep 3 (5-10) 4 2
3sets 71kg 15rep/3sets 100kg 12rep 4 (20-30) | (10-20) 4 (3-5)
3sets 71 kg 10rep 4 (10-20) | (20-30) 4 2
3sets 10rep 3 (10-20) 4 2
3sets 65kg 10rep /3sets 65kg 10rep 3 (10-20) | (20-30) 4 (3-5)
3sets 71 kg 8rep/3sets 30kg 10rep 3 (10-20) | (10-20) 4 (3-5)
3sets 40kg 10rep/3sets 12,5kg 10kg 3 (5-10) | (10-20) 4 2
3sets 17kg 12rep 3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week9 SETS REP RIR REST
3 (10-20) | (10-20) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (5-10) 4 2
3 (10-20) 4 2
3 (5-10) 4 2
4 (20-30) | (10-20) 4 (3-5)
4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week10 SETS REP RIR REST
3 (10-20) | (10-20) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (5-10) 4 2
3 (10-20) 4 2
3 (5-10) 4 2
4 (20-30) | (10-20) 4 (3-5)
4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week11 SETS REP RIR REST
3 (10-20) | (10-20) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (5-10) 4 2
3 (10-20) 4 2
3 (5-10) 4 2
4 (20-30) | (10-20) 4 (3-5)
4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week12 SETS REP RIR REST
3 (10-20) | (10-20) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (5-10) 4 2
3 (10-20) 4 2
3 (5-10) 4 2
4 (20-30) | (10-20) 4 (3-5)
4 (10-20) | (20-30) 4 2
3 (10-20) 4 2
3 (10-20) | (20-30) 4 (3-5)
3 (10-20) | (10-20) 4 (3-5)
3 (5-10) | (10-20) 4 2
3 (10-20) 4 2
3 (5-10)|(20-30) 4 2
3 (10-20) | (10-15) 4 2
3 (10-20) 4 2
3 (10-20) 4 2

3 (5-10) | (10-20) 4 (3-5)


3 (10-20) | (5-10) 4 (3-5)
3 (20-30) | (10-20) 4 2
3 (5-10) 4 2
Week13

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