Sheet1 http://www.workout-calculator.com A Simple Beginners Routine by All Pro ***Adjust these fields.

Workout 1 Heavy / 100% Squat Weight Reps 65 8 135 8 Work Set 1 275 8 Work Set 2 275 8 Bench Press Weight Reps 35 8 75 8 Work Set 1 155 8 Work Set 2 155 8 Bent Row Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 Military Press Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 SLDL Weight Reps 45 8 90 8 Work Set 1 185 8 Work Set 2 185 8 Curls Weight Reps 15 8 30 8 Work Set 1 65 8 Work Set 2 65 8 Calf Raises Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Workout 1 Heavy / 100% Squat Weight Reps 65 9 135 9 Work Set 1 275 9 Work Set 2 275 9 Bench Press Weight Reps 35 9 75 9 Work Set 1 155 9 Work Set 2 155 9 Bent Row Weight Reps 30 9 65 9 Workout 2 Medium / 90% Squat

1
8 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

2
9 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Page 1

Sheet1
Work Set 1 Work Set 2 Military Press 135 135 Weight 30 65 135 135 Weight 45 90 185 185 Weight 15 30 65 65 Weight 25 50 100 100 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

3
10 REPS

Workout 1 Heavy / 100% Squat Weight Reps 65 10 135 10 Work Set 1 275 10 Work Set 2 275 10 Bench Press Weight Reps 35 10 75 10 Work Set 1 155 10 Work Set 2 155 10 Bent Row Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 Military Press Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 SLDL Weight Reps 45 10 90 10 Work Set 1 185 10 Work Set 2 185 10 Curls Weight Reps 15 10 30 10 Work Set 1 65 10 Work Set 2 65 10 Calf Raises Weight Reps 25 10

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Page 2

Sheet1
Work Set 1 Work Set 2 50 100 100 10 10 10 Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

4
11 REPS

Workout 1 Heavy / 100% Squat Weight Reps 65 11 135 11 Work Set 1 275 11 Work Set 2 275 11 Bench Press Weight Reps 35 11 75 11 Work Set 1 155 11 Work Set 2 155 11 Bent Row Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 Military Press Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 SLDL Weight Reps 45 11 90 11 Work Set 1 185 11 Work Set 2 185 11 Curls Weight Reps 15 11 30 11 Work Set 1 65 11 Work Set 2 65 11 Calf Raises Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Workout 1 Heavy / 100% Squat Weight Reps 65 12 135 12 Work Set 1 275 12 Work Set 2 275 12 Bench Press Weight Reps 35 12 75 12 Work Set 1 155 12 Work Set 2 155 12 Bent Row Weight Reps 30 12 65 12

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

5
12 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Page 3

Sheet1
Work Set 1 Work Set 2 Military Press 135 135 Weight 30 65 135 135 Weight 45 90 185 185 Weight 15 30 65 65 Weight 25 50 100 100 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Work Set 1 Work Set 2

Page 4

Sheet1

8 Workout 2 Medium / 90% Weight Reps 60 8 125 8 250 8 250 8 Weight Reps 35 8 70 8 140 8 140 8 Weight Reps 30 8 60 8 120 8 120 8 Weight Reps 30 8 60 8 120 8 120 8 Weight Reps 40 8 80 8 165 8 165 8 Weight Reps 15 8 30 8 60 8 60 8 Weight Reps 20 8 45 8 90 8 90 8 Workout 2 Medium / 90% Weight Reps 60 9 125 9 250 9 250 9 Weight Reps 35 9 70 9 140 9 140 9 Weight Reps 30 9 60 9

***Second cycle. For each exercise where 12 rep

Workout 3 Light / 80% Squat Weight Reps 55 8 110 8 Work Set 1 220 8 Work Set 2 220 8 Bench Press Weight Reps 30 8 60 8 Work Set 1 125 8 Work Set 2 125 8 Bent Row Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Military Press Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 SLDL Weight Reps 35 8 75 8 Work Set 1 150 8 Work Set 2 150 8 Curls Weight Reps 10 8 25 8 Work Set 1 50 8 Work Set 2 50 8 Calf Raises Weight Reps 20 8 40 8 Work Set 1 80 8 Work Set 2 80 8 Workout 3 Light / 80% Squat Weight Reps 55 9 110 9 Work Set 1 220 9 Work Set 2 220 9 Bench Press Weight Reps 30 9 60 9 Work Set 1 125 9 Work Set 2 125 9 Bent Row Weight Reps 25 9 55 9

1
8 REPS

2
9 REPS

Page 5

Sheet1
120 120 Weight 30 60 120 120 Weight 40 80 165 165 Weight 15 30 60 60 Weight 20 45 90 90 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 35 75 150 150 Weight 10 25 50 50 Weight 20 40 80 80 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 2 Medium / 90% Weight Reps 60 10 125 10 250 10 250 10 Weight Reps 35 10 70 10 140 10 140 10 Weight Reps 30 10 60 10 120 10 120 10 Weight Reps 30 10 60 10 120 10 120 10 Weight Reps 40 10 80 10 165 10 165 10 Weight Reps 15 10 30 10 60 10 60 10 Weight Reps 20 10

Workout 3 Light / 80% Squat Weight Reps 55 10 110 10 Work Set 1 220 10 Work Set 2 220 10 Bench Press Weight Reps 30 10 60 10 Work Set 1 125 10 Work Set 2 125 10 Bent Row Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Military Press Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 SLDL Weight Reps 35 10 75 10 Work Set 1 150 10 Work Set 2 150 10 Curls Weight Reps 10 10 25 10 Work Set 1 50 10 Work Set 2 50 10 Calf Raises Weight Reps 20 10

3
10 REPS

Page 6

Sheet1
45 90 90 10 10 10 Work Set 1 Work Set 2 40 80 80 10 10 10

Workout 2 Medium / 90% Weight Reps 60 11 125 11 250 11 250 11 Weight Reps 35 11 70 11 140 11 140 11 Weight Reps 30 11 60 11 120 11 120 11 Weight Reps 30 11 60 11 120 11 120 11 Weight Reps 40 11 80 11 165 11 165 11 Weight Reps 15 11 30 11 60 11 60 11 Weight Reps 20 11 45 11 90 11 90 11 Workout 2 Medium / 90% Weight Reps 60 12 125 12 250 12 250 12 Weight Reps 35 12 70 12 140 12 140 12 Weight Reps 30 12 60 12

Workout 3 Light / 80% Squat Weight Reps 55 11 110 11 Work Set 1 220 11 Work Set 2 220 11 Bench Press Weight Reps 30 11 60 11 Work Set 1 125 11 Work Set 2 125 11 Bent Row Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Military Press Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 SLDL Weight Reps 35 11 75 11 Work Set 1 150 11 Work Set 2 150 11 Curls Weight Reps 10 11 25 11 Work Set 1 50 11 Work Set 2 50 11 Calf Raises Weight Reps 20 11 40 11 Work Set 1 80 11 Work Set 2 80 11 Workout 3 Light / 80% Squat Weight Reps 55 12 110 12 Work Set 1 220 12 Work Set 2 220 12 Bench Press Weight Reps 30 12 60 12 Work Set 1 125 12 Work Set 2 125 12 Bent Row Weight Reps 25 12 55 12

4
11 REPS

5
12 REPS

Page 7

Sheet1
120 120 Weight 30 60 120 120 Weight 40 80 165 165 Weight 15 30 60 60 Weight 20 45 90 90 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 35 75 150 150 Weight 10 25 50 50 Weight 20 40 80 80 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Page 8

Sheet1

***Second cycle. For each exercise where 12 reps were successfully reached in week five of the first cycle, add 10%.
Workout 1 Heavy / 100% Squat Weight Reps 60 8 125 8 Work Set 1 250 8 Work Set 2 250 8 Bench Press Weight Reps 35 8 75 8 Work Set 1 155 8 Work Set 2 155 8 Bent Row Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 Military Press Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 SLDL Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 Curls Weight Reps 10 8 25 8 Work Set 1 50 8 Work Set 2 50 8 Calf Raises Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Workout 1 Heavy / 100% Squat Weight Reps 60 9 125 9 Work Set 1 250 9 Work Set 2 250 9 Bench Press Weight Reps 35 9 75 9 Work Set 1 155 9 Work Set 2 155 9 Bent Row Weight Reps 30 9 65 9 Workout 2 Medium / 90% Squat Weight Reps 55 8 110 8 Work Set 1 225 8 Work Set 2 225 8 Bench Press Weight Reps 35 8 70 8 Work Set 1 140 8 Work Set 2 140 8 Bent Row Weight Reps 30 8 60 8 Work Set 1 120 8 Work Set 2 120 8 Military Press Weight Reps 30 8 60 8 Work Set 1 120 8 Work Set 2 120 8 SLDL Weight Reps 30 8 60 8 Work Set 1 120 8 Work Set 2 120 8 Curls Weight Reps 10 8 20 8 Work Set 1 45 8 Work Set 2 45 8 Calf Raises Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Workout 2 Medium / 90% Squat Weight Reps 55 9 110 9 Work Set 1 225 9 Work Set 2 225 9 Bench Press Weight Reps 35 9 70 9 Work Set 1 140 9 Work Set 2 140 9 Bent Row Weight Reps 30 9 60 9

Page 9

Sheet1
Work Set 1 Work Set 2 Military Press 135 135 Weight 30 65 135 135 Weight 30 65 135 135 Weight 10 25 50 50 Weight 25 55 110 110 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 120 Work Set 2 120 Military Press Weight 30 60 Work Set 1 120 Work Set 2 120 SLDL Weight 30 60 Work Set 1 120 Work Set 2 120 Curls Weight 10 20 Work Set 1 45 Work Set 2 45 Calf Raises Weight 25 50 Work Set 1 100 Work Set 2 100 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 1 Heavy / 100% Squat Weight Reps 60 10 125 10 Work Set 1 250 10 Work Set 2 250 10 Bench Press Weight Reps 35 10 75 10 Work Set 1 155 10 Work Set 2 155 10 Bent Row Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 Military Press Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 SLDL Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 Curls Weight Reps 10 10 25 10 Work Set 1 50 10 Work Set 2 50 10 Calf Raises Weight Reps 25 10

Workout 2 Medium / 90% Squat Weight Reps 55 10 110 10 Work Set 1 225 10 Work Set 2 225 10 Bench Press Weight Reps 35 10 70 10 Work Set 1 140 10 Work Set 2 140 10 Bent Row Weight Reps 30 10 60 10 Work Set 1 120 10 Work Set 2 120 10 Military Press Weight Reps 30 10 60 10 Work Set 1 120 10 Work Set 2 120 10 SLDL Weight Reps 30 10 60 10 Work Set 1 120 10 Work Set 2 120 10 Curls Weight Reps 10 10 20 10 Work Set 1 45 10 Work Set 2 45 10 Calf Raises Weight Reps 25 10

Page 10

Sheet1
Work Set 1 Work Set 2 55 110 110 10 10 10 Work Set 1 Work Set 2 50 100 100 10 10 10

Workout 1 Heavy / 100% Squat Weight Reps 60 11 125 11 Work Set 1 250 11 Work Set 2 250 11 Bench Press Weight Reps 35 11 75 11 Work Set 1 155 11 Work Set 2 155 11 Bent Row Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 Military Press Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 SLDL Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 Curls Weight Reps 10 11 25 11 Work Set 1 50 11 Work Set 2 50 11 Calf Raises Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Workout 1 Heavy / 100% Squat Weight Reps 60 12 125 12 Work Set 1 250 12 Work Set 2 250 12 Bench Press Weight Reps 35 12 75 12 Work Set 1 155 12 Work Set 2 155 12 Bent Row Weight Reps 30 12 65 12

Workout 2 Medium / 90% Squat Weight Reps 55 11 110 11 Work Set 1 225 11 Work Set 2 225 11 Bench Press Weight Reps 35 11 70 11 Work Set 1 140 11 Work Set 2 140 11 Bent Row Weight Reps 30 11 60 11 Work Set 1 120 11 Work Set 2 120 11 Military Press Weight Reps 30 11 60 11 Work Set 1 120 11 Work Set 2 120 11 SLDL Weight Reps 30 11 60 11 Work Set 1 120 11 Work Set 2 120 11 Curls Weight Reps 10 11 20 11 Work Set 1 45 11 Work Set 2 45 11 Calf Raises Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Workout 2 Medium / 90% Squat Weight Reps 55 12 110 12 Work Set 1 225 12 Work Set 2 225 12 Bench Press Weight Reps 35 12 70 12 Work Set 1 140 12 Work Set 2 140 12 Bent Row Weight Reps 30 12 60 12

Page 11

Sheet1
Work Set 1 Work Set 2 Military Press 135 135 Weight 30 65 135 135 Weight 30 65 135 135 Weight 10 25 50 50 Weight 25 55 110 110 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 120 Work Set 2 120 Military Press Weight 30 60 Work Set 1 120 Work Set 2 120 SLDL Weight 30 60 Work Set 1 120 Work Set 2 120 Curls Weight 10 20 Work Set 1 45 Work Set 2 45 Calf Raises Weight 25 50 Work Set 1 100 Work Set 2 100 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Page 12

Sheet1

he first cycle, add 10%.

Workout 3 Light / 80% Squat Weight Reps 50 8 100 8 Work Set 1 200 8 Work Set 2 200 8 Bench Press Weight Reps 30 8 60 8 Work Set 1 125 8 Work Set 2 125 8 Bent Row Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Military Press Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 SLDL Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Curls Weight Reps 10 8 20 8 Work Set 1 40 8 Work Set 2 40 8 Calf Raises Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Workout 3 Light / 80% Squat Weight Reps 50 9 100 9 Work Set 1 200 9 Work Set 2 200 9 Bench Press Weight Reps 30 9 60 9 Work Set 1 125 9 Work Set 2 125 9 Bent Row Weight Reps 25 9 55 9

Page 13

Sheet1
Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 10 20 40 40 Weight 20 45 90 90 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 3 Light / 80% Squat Weight Reps 50 10 100 10 Work Set 1 200 10 Work Set 2 200 10 Bench Press Weight Reps 30 10 60 10 Work Set 1 125 10 Work Set 2 125 10 Bent Row Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Military Press Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 SLDL Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Curls Weight Reps 10 10 20 10 Work Set 1 40 10 Work Set 2 40 10 Calf Raises Weight Reps 20 10

Page 14

Sheet1
Work Set 1 Work Set 2 45 90 90 10 10 10

Workout 3 Light / 80% Squat Weight Reps 50 11 100 11 Work Set 1 200 11 Work Set 2 200 11 Bench Press Weight Reps 30 11 60 11 Work Set 1 125 11 Work Set 2 125 11 Bent Row Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Military Press Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 SLDL Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Curls Weight Reps 10 11 20 11 Work Set 1 40 11 Work Set 2 40 11 Calf Raises Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Workout 3 Light / 80% Squat Weight Reps 50 12 100 12 Work Set 1 200 12 Work Set 2 200 12 Bench Press Weight Reps 30 12 60 12 Work Set 1 125 12 Work Set 2 125 12 Bent Row Weight Reps 25 12 55 12

Page 15

Sheet1
Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 10 20 40 40 Weight 20 45 90 90 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Page 16