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12 Week Periodization Program Generator

The document appears to be a workout log template containing 10 weeks of workout plans. Each week lists the difficulty level and rest period between sets for exercises on Mondays, Wednesdays and Fridays. The plans include space to track reps completed for up to 8 exercises per session across 4 sets. However, no actual exercises or rep counts are provided.

Uploaded by

Ryan Pan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
629 views15 pages

12 Week Periodization Program Generator

The document appears to be a workout log template containing 10 weeks of workout plans. Each week lists the difficulty level and rest period between sets for exercises on Mondays, Wednesdays and Fridays. The plans include space to track reps completed for up to 8 exercises per session across 4 sets. However, no actual exercises or rep counts are provided.

Uploaded by

Ryan Pan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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MONDAY Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise

Enter Exercise

Weight #1 #2 #3 #4 #5 #6 #7 #8 Here Here Here Here Here Here Here Here

Reps

1RM 0 0 0 0 0 0 0 0

WEDNESDAY Enter Exercise #1 Enter Exercise #2 Enter Exercise #3 Enter Exercise #4 Enter Exercise #5 Enter Exercise #6 Enter Exercise #7 Enter Exercise #8

Weight Here Here Here Here Here Here Here Here

Reps

1RM 0 0 0 0 0 0 0 0

FRIDAY Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise

Weight #1 #2 #3 #4 #5 #6 #7 #8 Here Here Here Here Here Here Here Here

Reps

1RM 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

1 Easy - Get All Reps 45-90 Seconds Set #1 12 0 0 0 0 0 0 0 0 Set #2 12 0 0 0 0 0 0 0 0 Set #3 12 0 0 0 0 0 0 0 0 Set #4 12 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 12 0 0 0 0 0 0 0 0

Set #2 12 0 0 0 0 0 0 0 0

Set #3 12 0 0 0 0 0 0 0 0

Set #4 12 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 12 0 0 0 0 0 0 0 0

Set #2 12 0 0 0 0 0 0 0 0

Set #3 12 0 0 0 0 0 0 0 0

Set #4 12 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

2 Hard - Get All Reps 90-120 Seconds Set #1 12 0 0 0 0 0 0 0 0 Set #2 12 0 0 0 0 0 0 0 0 Set #3 12 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 12 0 0 0 0 0 0 0 0

Set #2 12 0 0 0 0 0 0 0 0

Set #3 12 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 12 0 0 0 0 0 0 0 0

Set #2 12 0 0 0 0 0 0 0 0

Set #3 12 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

3 Moderate - Get All Reps 45-90 Seconds Set #1 10 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 10 0 0 0 0 0 0 0 0 Set #4 10 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 10 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 10 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

4 Hard - Get All Reps 90-120 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 11 0 0 0 0 0 0 0 0 Set #3 10 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 11 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 11 0 0 0 0 0 0 0 0

Set #3 10 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

5 Very Hard - Get Within One Rep 120-180 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 9 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

6 Moderate - Get All Reps 45-90 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 9 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

7 Hard - Get All Reps 90-120 Seconds Set #1 9 0 0 0 0 0 0 0 0 Set #2 9 0 0 0 0 0 0 0 0 Set #3 8 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

8 Very Hard - Get Within One 120-180 Seconds Set #1 9 0 0 0 0 0 0 0 0 Set #2 8 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

9 Easy - Get All Reps 45-90 Seconds Set #1 6 0 0 0 0 0 0 0 0 Set #2 6 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0 Set #4 6 0 0 0 0 0 0 0 0 Set #5 6 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 6 0 0 0 0 0 0 0 0

Set #2 6 0 0 0 0 0 0 0 0

Set #3 6 0 0 0 0 0 0 0 0

Set #4 6 0 0 0 0 0 0 0 0

Set #5 6 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 6 0 0 0 0 0 0 0 0

Set #2 6 0 0 0 0 0 0 0 0

Set #3 6 0 0 0 0 0 0 0 0

Set #4 6 0 0 0 0 0 0 0 0

Set #5 6 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

10 Moderate - Get All Reps 60-120 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

11 Hard - Get All Reps 120-180 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

12 Very Hard - Get Within One Rep 120-180 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0

WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

Set #1 11 0 0 0 0 0 0 0 0

Set #2 10 0 0 0 0 0 0 0 0

Set #3 9 0 0 0 0 0 0 0 0

YOUR NEW MAXES for the next 12 Weeks

MONDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

NEW 1RM 0 0 0 0 0 0 0 0

WEDNESDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

NEW 1RM 0 0 0 0 0 0 0 0

FRIDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

NEW 1RM 0 0 0 0 0 0 0 0

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