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6 Month Program Tracking

The document outlines a two-week workout plan with exercises, weights, sets, reps, and notes on performance and nutrition. Key exercises include incline bench press, squats, and pec deck fly, with progressive weight increases noted. Nutrition recommendations include varying protein and carbohydrate intake to support workout goals.

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Ravi Pandey
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6 views

6 Month Program Tracking

The document outlines a two-week workout plan with exercises, weights, sets, reps, and notes on performance and nutrition. Key exercises include incline bench press, squats, and pec deck fly, with progressive weight increases noted. Nutrition recommendations include varying protein and carbohydrate intake to support workout goals.

Uploaded by

Ravi Pandey
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
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Date Exercise Weight (lbs) Sets Reps Notes

RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g
Date Exercise Weight (lbs) Sets Reps Notes
RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g
Date Exercise Weight (lbs) Sets Reps Notes
RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g
Date Exercise Weight (lbs) Sets Reps Notes
RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g
Date Exercise Weight (lbs) Sets Reps Notes
RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g
Date Exercise Weight (lbs) Sets Reps Notes
RPE(form, failure,
Progressive
soreness)
Overload
Nutrition Notes
Week 1, DaIncline Ben 135 3 8 8.5 Felt strongAdd 5 lbs Protein 150g, Carbs 300g
Week 1, DaSquats 225 4 6 9 Full range Maintain wProtein 180g, Carbs 350g
Week 1, DaPec Dec Fl 100 3 10 9 Great chestTry to incr Protein 150g, Carbs 300g
Week 2, DaIncline Ben 140 3 8 8.5 Shoulder feGood increProtein 180g, Carbs 350g
Week 2, DaSquats 230 4 6 9 MaintainedTry for 235Protein 200g, Carbs 370g
Week 2, DaPec Dec Fl 105 3 10 9 Solid stret Increase byProtein 180g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
50g, Carbs 300g
80g, Carbs 350g
00g, Carbs 370g
80g, Carbs 350g

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