6 Month Program Tracking
6 Month Program Tracking
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