12 Week Workout Program Planner v1f

8/8/2019 12 Week Workout Program Planner v1f

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12 Week Workout Program Planner version 1fby:

MM/DD/YR to MM/DD/YR

This entire worksheet is made by me to try and help track my progress in as simple a manner in one a

The workout program here was inspired after reading some VERY helpful articles and most likely will ePlease use this spreadsheet and modify it as you see fit.

It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone

Just please try to send me a copy of your modification as I may one day use your modified spreadshe

This worksheet has been inspired by:

* britlifter's post called:

- This GREAT thread is what the weight lifting plan has been based on!

* fbcoach for making me understand about the proper dieting to get cut!

* Wolf's thread called:

* Hugo Rivera's article called

* Kelly Baggett's article called* for tons of great info!

* Plus other people and articles and websites I have not mentioned!

How to use this worksheet:

* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday,

- Day 1, Day 3, and Day 5 are the lifting days.

(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Da

- Day 2, Day 4 and Day 6 are HIT Cardio days.

(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Da

* Decide if you are Cutting, Bulking or in Maintenance Phase.

- IF in Cutting Phase: you may want to do more Cardio/HIT exercise- IF in Bulking Phase: you may want to do less Cardio/HIT exercises

- Find the right balance of Cardio/HIT frequency for you and that will

These are all just examples! It is NOT set in stone.

* Or you can just use this worksheet however it fits your needs!

* You can add your own dates on the Week # cells.

You can download this worksheet here:

Kilim

My advice for all beginners and first time readers.

****Guide to Cutting, Bulking & Maintenance****

Cardio Exercise Basics

Build Muscle & Lose Fat Simultaneously?ExRx.net

http://forum.bodybuilding.com/showthread.php?p=17949
http://bodyspace.bodybuilding.com/Kilim/http://forum.bodybuilding.com/showthread.php?t=107853341http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.com/fun/kelly3.htmhttp://www.exrx.net/http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://www.exrx.net/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://forum.bodybuilding.com/showthread.php?t=107853341http://bodyspace.bodybuilding.com/Kilim/


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ea.

volve in the future.

to modify it for you.

t as you have used mine :D

ednesday & Friday)

5)

y 6)

s..

fit your goal!

9851#post179499851
http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851


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Day 1: Exercises & Cardio

Week 1 Week 3 Week 5 We

Weight Rep Weight Rep Weight Rep Weight

Squat

5 5 5

5 5 5

5 5 510 10 10

Straight Leg Deadlift

8 8 8

8 8 8

8 8 8

BB Bent-Over Row

6 6 6

6 6 6

6 6 6

6 6 6

BB Bicep Curl8 8 88 8 8

8 8 8

Cardio Distance Time Distance Time Distance Time Distance

AM Cardio

Pre-workout Warm-up

Post-workout Cooldown

Note: Last set of 10 Squats is using lower weight than before.


Sets Rep Sets Rep Sets Rep Sets

Crunch

Leg LiftSide Sit-ups



Bench Press

5 5 5

5 5 5

5 5 5

Dips

8 8 8

8 8 8

8 8 8

Standing OH Press

8 8 8

8 8 8

8 8 8

Tricep Pushdown

8 8 8

8 8 8


4/32

8 8 8


AM Cardio

Pre-workout Warm-up




Incline Sit-ups

Incline Twisting Sit-ups

Side Sit-ups

How to use: Just fill in the areas with your own data!


5/32

k 7 Week 9 Week 11

Rep Weight Rep Weight Rep

5 5 5

5 5 5

5 5 510 10 10

8 8 8

8 8 8

8 8 8

6 6 6

6 6 6

6 6 6

6 6 6

8 8 88 8 8

8 8 8

Time Distance Time Distance Time

k 7 Week 9 Week 11

Rep Sets Rep Sets Rep

k 8 Week 10 Week 12


5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


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8 8 8


k 8 Week 10 Week 12



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Day 2: HIT Cardio

Week 1 Week 3 Week 5 Week 7

Distance Time Distance Time Distance Time Distance Time

Sets Rep Sets Rep Sets Rep Sets RepAb Ball Crunch

Ab Wheel

Side Sit-up



Sets Rep Sets Rep Sets Rep Sets Rep

Ab Ball Crunch

Ab WheelSide Sit-up

The HIT Cardio plan I use at this time is from Kelly Baggett's article called

The plan is summary is this:

4min warm-up

12 reps of 20s Max Sprint then 40s jog

4min cooldown

How to use:

Just fill in the areas with your own data!

Build Musc
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm


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Week 9 Week 11

Distance Time Distance Time

Sets Rep Sets Rep

Week 10 Week 12


Sets Rep Sets Rep

le & Lose Fat Simultaneously?


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Day 3: Exercises & Cardio



Bench Press

5 5 5

5 5 5

5 5 5

Dips

8 8 8

8 8 8

8 8 8

Standing Overhead Press

8 8 8

8 8 8

8 8 8

Tricep Pushdown

8 8 8

8 8 8

8 8 8


AM Cardio

Pre-workout Warm-up




Incline Sit-ups

Incline Twisting Sit-ups

Side Sit-ups



Squat

5 5 5

5 5 5

5 5 5

10 10 10

Straight Leg Deadlift

8 8 8

8 8 8

8 8 8

Pull Ups

8 8 8

8 8 8

8 8 8

DB Bent-over Row

8 8 8

8 8 8

8 8 8


10/32

BB Bicep Curl

8 8 8

8 8 8

8 8 8


AM CardioPre-workout Warm-up


Note: Last set of 10 Squats is using lower weight than before.

Pull ups & DB Bent-over rows are done as a superset.



Crunch

Leg Lift

Side Sit-ups



11/32

k 7 Week 9 Week 11


5 5 5

5 5 5

5 5 5

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


k 7 Week 9 Week 11


k 8 Week 10 Week 12


5 5 5

5 5 5

5 5 5

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


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8 8 8

8 8 8

8 8 8


k 8 Week 10 Week 12



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Day 4: HIT Cardio



Sets Rep Sets Rep Sets Rep Sets RepAb Ball Crunch

Ab Wheel

Side Sit-up



Sets Rep Sets Rep Sets Rep Sets Rep

Ab Ball Crunch

Ab WheelSide Sit-up



4min warm-up


4min cooldown

How to use:


Build Musc


14/32

Week 9 Week 11


Sets Rep Sets Rep

Week 10 Week 12


Sets Rep Sets Rep

le & Lose Fat Simultaneously?


15/32

Day 5: Exercise & Cardio



Deadlift

5 5 5

5 5 5

3 3 3

Leg Press

10 10 10

10 10 10

10 10 10

Wide-grip Pull Ups

8 8 8

8 8 8

8 8 8

8 8 8

BB Bicep Curl

8 8 8

8 8 88 8 8


AM Cardio

Pre-workout Warm-up




Leg Raise

Knee Raise

Side Knee Raise



Bench Press

5 5 5

5 5 5

5 5 5

Incline Press

10 10 10

10 10 10

10 10 10

Standing Overhead Press

8 8 8

8 8 8

8 8 8

Tricep Pushdown

8 8 8

8 8 8

8 8 8


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AM Cardio

Pre-workout Warm-up


Week 2 Week 4 Week 6 WeSets Rep Sets Rep Sets Rep Sets

Leg Raise

Knee Raise

Side Knee Raise



17/32

k 7 Week 9 Week 11


5 5 5

5 5 5

3 3 3

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 88 8 8


k 7 Week 9 Week 11


k 8 Week 10 Week 12


5 5 5

5 5 5

5 5 5

10 10 10

10 10 10

10 10 10

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8

8 8 8


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k 8 Week 10 Week 12Rep Sets Rep Sets Rep


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Day 6: Optional HIT Cardio


Distance Time Distance Time Distance Time Distance

Sets Rep Sets Rep Sets Rep SetsAb Ball Crunch

Ab Wheel

Side Sit-up


Distance Time Distance Time Distance Time Distance


Ab Ball Crunch

Ab WheelSide Sit-up



4min warm-up


4min cooldown

How to use:



20/32

k 7 Week 9 Week 11



k 8 Week 10 Week 12



Build Muscle & Lose Fat Simultaneously?


21/32

Body Fat Tracking ChartA B C D E F

(AxB)/100 A-C 100-E

Fat (lb)

Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00

2 0.00 0.00 15.00 85.00

3 0.00 0.00 15.00 85.00

4 0.00 0.00 15.00 85.00

5 0.00 0.00 15.00 85.00

6 0.00 0.00 15.00 85.00

7 0.00 0.00 15.00 85.00

Week 2 - Day 8 0.00 0.00 15.00 85.00

9 0.00 0.00 15.00 85.00

10 0.00 0.00 15.00 85.0011 0.00 0.00 15.00 85.00

12 0.00 0.00 15.00 85.00

13 0.00 0.00 15.00 85.00

14 0.00 0.00 15.00 85.00

Week 3 - Day 15 0.00 0.00 15.00 85.00

16 0.00 0.00 15.00 85.00

17 0.00 0.00 15.00 85.00

18 0.00 0.00 15.00 85.00

19 0.00 0.00 15.00 85.00

20 0.00 0.00 15.00 85.00

21 0.00 0.00 15.00 85.00

Week 4 - Day 22 0.00 0.00 15.00 85.0023 0.00 0.00 15.00 85.00

24 0.00 0.00 15.00 85.00

25 0.00 0.00 15.00 85.00

26 0.00 0.00 15.00 85.00

27 0.00 0.00 15.00 85.00

28 0.00 0.00 15.00 85.00

Week 5 - Day 29 0.00 0.00 15.00 85.00

30 0.00 0.00 15.00 85.00

31 0.00 0.00 15.00 85.00

32 0.00 0.00 15.00 85.00

33 0.00 0.00 15.00 85.00

34 0.00 0.00 15.00 85.0035 0.00 0.00 15.00 85.00

Week 6 - Day 36 0.00 0.00 15.00 85.00

37 0.00 0.00 15.00 85.00

38 0.00 0.00 15.00 85.00

39 0.00 0.00 15.00 85.00

40 0.00 0.00 15.00 85.00

41 0.00 0.00 15.00 85.00

Date(MM/DD/YR)

Weight(lb)

% BodyFat

LeanBody

Mass (lb)

Body Fat% Goal

LeanBody

Mass %Goal


22/32

42 0.00 0.00 15.00 85.00

Week 7 - Day 43 0.00 0.00 15.00 85.00

44 0.00 0.00 15.00 85.00

45 0.00 0.00 15.00 85.00

46 0.00 0.00 15.00 85.00

47 0.00 0.00 15.00 85.00

48 0.00 0.00 15.00 85.0049 0.00 0.00 15.00 85.00

Week 8 - Day 50 0.00 0.00 15.00 85.00

51 0.00 0.00 15.00 85.00

52 0.00 0.00 15.00 85.00

53 0.00 0.00 15.00 85.00

54 0.00 0.00 15.00 85.00

55 0.00 0.00 15.00 85.00

56 0.00 0.00 15.00 85.00

Week 9 - Day 57 0.00 0.00 15.00 85.00

58 0.00 0.00 15.00 85.00

59 0.00 0.00 15.00 85.00

60 0.00 0.00 15.00 85.0061 0.00 0.00 15.00 85.00

62 0.00 0.00 15.00 85.00

63 0.00 0.00 15.00 85.00

Week 10 - Day 64 0.00 0.00 15.00 85.00

65 0.00 0.00 15.00 85.00

66 0.00 0.00 15.00 85.00

67 0.00 0.00 15.00 85.00

68 0.00 0.00 15.00 85.00

69 0.00 0.00 15.00 85.00

70 0.00 0.00 15.00 85.00

Week 11 - Day 71 0.00 0.00 15.00 85.00

72 0.00 0.00 15.00 85.0073 0.00 0.00 15.00 85.00

74 0.00 0.00 15.00 85.00

75 0.00 0.00 15.00 85.00

76 0.00 0.00 15.00 85.00

77 0.00 0.00 15.00 85.00

Week 12 - Day 78 0.00 0.00 15.00 85.00

79 0.00 0.00 15.00 85.00

80 0.00 0.00 15.00 85.00

81 0.00 0.00 15.00 85.00

82 0.00 0.00 15.00 85.00

83 0.00 0.00 15.00 85.00

84 0.00 0.00 15.00 85.00

How to use:

1. Input the date on the date column for that day.

2. Input your weight in the weight column for that day.

3. Input your bodyfat % in the bodyfat % column for that day.

4. DO NOT change ANY of the values for the other columns.


23/32

How to find your Bodyfat %?

You may find some helpful info in this thread I started:

Classification

Essential Fat 10-12% 2-4%Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese > 32% > 25%

How do you check your Body Fat %?

Women

(% fat)

Men (%

fat)
http://forum.bodybuilding.com/showthread.php?t=108495541http://forum.bodybuilding.com/showthread.php?t=108495541


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G H

(D/F)x100 A-G

170.73 12.27

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WeightGoal (lb)

WeightLoss

Goal ofFat (lb)


25/32

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.000.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00


26/32


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Suggested Calorie Intake

Calories/Pound Total Calories/Day Protein 40% Carbs 40%

Min Max Min Max Min Max Min Max

Cutting Phase 10 13 1850 2405 185 241 185 241

Maintenance Phase 13 15 2405 2775 241 278 241 278

Bulking Phase 15 18 2775 3330 278 333 278 333

Your Weight 185

How to use:

NOTE: The values above are taken from the article called

Helpful Websites:

Kelly Baggett

Note:

This is considering you workout AFTER Lunch and follow what is stated in the article!

Pre-Workout Calories/Pound Total Calories/Day Protein 50% Carbs 20%


10 12 925 1110 116 139 46 56

Post-Workout Calories/Pound Total Calories/Day Protein 20% Carbs 75%

(Post-workout to Bed)


10 12 925 1110 46 56 173 208

Totals 1850 2220 162 194 220 264

Off-Days Calories/Pound Total Calories/Day Protein 50% Carbs 20%Min Max Min Max Min Max Min Max

10 12 1850 2220 231 278 93 111

Weekends Calories/Pound Total Calories/Day Protein 50% Carbs 20%


Just input your current weight at the cell next to theYour Weight

Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.

*** Guide to Cutting, Bulking & Maintenance ***

SparkPeople.com

my-calorie-counter.com

FitDay.com

Build Muscle & Lose Fat Simultaneously? Diet by

No need to touch anything below, just change the values on the chart above!

(From wakeup toworkout)
http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.sparkpeople.com/http://www.sparkpeople.com/http://www.sparkpeople.com/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.fitday.com/http://www.fitday.com/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.sparkpeople.com/http://www.sparkpeople.com/http://www.sparkpeople.com/http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.html


28/32

15 15 2775 2775 347 347 139 139


29/32

Fats 20%

Min Max

41 53

53 62

62 74

Fats 30%

Min Max

31 37

Fats 5%

Min Max

5 6

36 43

Fats 30%Min Max

62 74

Fats 30%

Min Max


30/32

93 93


31/32

Other Info

32 Your Age 188 Your Max HR

185 28.13 Your BMI

68 92.50

138.75

Ideal For (% Max HR) Desired benefitBeats/Minute

Min Max

Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113

Weight Management (60-70%) Lose Weight/ Burn Fat 113 132

Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150

Optimal Conditioning (80-90%) Maintain Excellent Fitness Condition 150 169

Elite Athlete (90-100%) Maintain Superb Athletic Condition 169 188

Recommended Water Intake/Day 28.13 Your BMI

Lifestyle Ounces Cups Liter Gallon BMI Weight Status Categories

Sedentary 92.50 11.56 2.73 0.72 < 18.5 Underweight

Active 138.75 17.34 4.10 1.08 18.5-24.9 Normal

Note: 25-29.9 Overweight

Add 16 oz/day for Dry Climate > 30 Obese

Your Weight (lbs)

Your Height (inches) Suggested Sedentary Lifestyle Water Intake (oz)

Suggested Active Lifestyle Water Intake (oz)

How to use: Just input your Age, Weight (in lbs) and your Height (in inches).


32/32

Add 16 oz/day for Strenous Exercise

Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm
http://www.naturodoc.com/library/nutrition/water.htmhttp://www.naturodoc.com/library/nutrition/water.htm

Documents

12 Week Workout Program Planner v1f