12 Week Workout Program Planner

by: Kilim MM/DD/YR to MM/DD/YR

version 1b

This entire worksheet is made by me to try and help track my progress in as simple a manner in one area. The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future. Please 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 to modify it for you. Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine

This worksheet has been inspired by: * britlifter's post called: My advice for all beginners and first time readers. - 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: ****Guide to Cutting, Bulking & Maintenance**** * Hugo Rivera's article called Cardio Exercise Basics * Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously? * ExRx.net 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, Wednesday & Friday) - Day 1, Day 3, and Day 5 are the lifting days. (i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5) - Day 2, Day 4 and Day 6 are HIT Cardio days. (i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6) * Decide if you are Cutting, Bulking or in Maintenance Phase. - IF in Cutting Phase: you may want to do more Cardio/HIT exercises. - 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 fit your goal! 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: http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851

Suggestions on Weight Lifting: * Do EVERYTHING in good form! * It is better to start on a light weight and doing good form than heavy weight and bad form! * Slowly add weight as you progress. (ie: Add 5lbs once the current weight becomes too easy.) My Current Workout Plan: Monday, Wednesday, Friday: AM Cardio: Light jog just to keep myself in my Fat Burning Zone on empty stomach. PM Lift: 10min Max Incline Treadmill Warm-up Followed by Lifting sets for the day

NOTE: I warm-up each exercise doing the following: (approx weight x Reps x Set) Bar x 5 x 2 50% x 5 x 1 75% x 3 x 1 85% x 2 x 1 Start Sets

Followed by 20min Max Incline Treadmill Cooldown

Tuesday & Thursday (Saturday optional): HIT Cardio 1st thing in the morning on empty stomach. Abs right after HIT Cardio. (No set routine, usually just use my Ab Ball and Ab Wheel and do Abs until b Note:

I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat. Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bulking and repeat the cyc Suggested Gear: Heart Rate Monitor Pedometer Watch Water Bottle

I personally own a Garmin Forerunner 405! It is a sportwatch that has multiple functions. It has a Heart rate Monitor to keep you in your Fat Burning Zone! It also have a GPS so you can track your distance and speed when running/cycling. And a bunch more functions that are generally helpful!

I don't say buy this specific sportwatch, you can get by with something cheaper that works for you, I just like this one I am a data nut and LOVE seeing progress! Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipment!

ner in one area. st likely will evolve in the future.

sk someone to modify it for you. spreadsheet as you have used mine :D

.: Monday, Wednesday & Friday)

Friday = Day 5)

aturday = Day 6)

HIT exercises. IT exercises. and that will fit your goal!

hp?p=179499851#post179499851

vy weight and bad form!

empty stomach.

all and Ab Wheel and do Abs until burnout.)

y start on bulking and repeat the cycle.

running/cycling.

that works for you, I just like this one :D

in 1 equipment!

Day 1: Exercises & Cardio Week 1 Weight Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Distance Time Distance Week 3 Weight Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Time Distance Week 5 Weight Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Time Distance Week 7 Weight

Squat

Alt. Leg Curl

BB Bent-Over Row

BB Bicep Curl

Cardio
AM Cardio Pre-workout Warm-up Post-workout Cooldown

Note: Last set of 10 Squats is using lower weight than before. Week 2 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance
AM Cardio

Bench Press

Week 4 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Week 6 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Week 8 Weight

Dips

Standing OH Press

Tricep Pushdown

Alt. Tricep Pushdown

Cardio

Time

Distance

Pre-workout Warm-up Post-workout Cooldown How to use: Just fill in the areas with your own data!

Week 7 Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Time

Week 9 Weight Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Distance Time

Week 11 Weight Rep 5 5 5 10 8 8 8 6 6 6 6 8 8 8 Distance Time

Week 8 Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Time

Week 10 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Week 12 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Day 2: HIT Cardio Week 1 Distance Time Week 3 Distance Time Week 5 Distance Time Week 7 Distance Time Week 9 Distance

Week 2 Distance Time

Week 4 Distance Time

Week 6 Distance Time

Week 8 Distance Time

Week 10 Distance

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:

Build Muscle & Lose Fat Simultaneously?

Just fill in the areas with your own data!

Week 9 Time

Week 11 Distance Time

Week 10 Time

Week 12 Distance Time

cle & Lose Fat Simultaneously?

Day 3: Exercises & Cardio Week 1 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time Distance Week 3 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Time Distance Week 5 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Time Distance Week 7 Weight

Bench Press

Dips

Standing Overhead Press

Tricep Pushdown

Alt. Tricep Pushdown (Opt.)

Cardio
AM Cardio Pre-workout Warm-up Post-workout Cooldown

Squat

Week 2 Weight Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Week 4 Weight Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Week 6 Weight Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Week 8 Weight

Straight Leg Deadlift

Pull Ups

DB Bent-over Row

BB Bicep Curl

Cardio
AM Cardio Pre-workout Warm-up Post-workout Cooldown

Distance

Time

Distance

Time

Distance

Time

Distance

Note: Last set of 10 Squats is using lower weight than before. Pull ups & DB Bent-over rows are done as a superset.
How to use: Just fill in the areas with your own data!

Week 7 Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Time

Week 9 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Week 11 Weight Rep 5 5 5 8 8 8 8 8 8 8 8 8 8 8 8 Distance Time

Week 8 Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Week 10 Weight Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Week 12 Weight Rep 5 5 5 10 8 8 8 8 8 8 8 8 8 8 8 8

Time

Distance

Time

Distance

Time

Day 4: HIT Cardio Week 1 Distance Time Week 3 Distance Time Week 5 Distance Time Week 7 Distance Time Week 9 Distance

Week 2 Distance Time

Week 4 Distance Time

Week 6 Distance Time

Week 8 Distance Time

Week 10 Distance

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:

Build Muscle & Lose Fat Simultaneously?

Just fill in the areas with your own data!

Week 9 Time

Week 11 Distance Time

Week 10 Time

Week 12 Distance Time

cle & Lose Fat Simultaneously?

Day 5: Exercise & Cardio Week 1 Weight Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Distance Time Distance Week 3 Weight Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Time Distance Week 5 Weight Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Time Distance Week 7 Weight

Deadlift

Leg Press

Wide-grip Pull Ups

BB Bicep Curl

Cardio
AM Cardio Pre-workout Warm-up Post-workout Cooldown

Bench Press

Week 2 Weight Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Distance Time

Week 4 Weight Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Distance Time

Week 6 Weight Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Distance Time

Week 8 Weight

Incline Press

Standing Overhead Press

Tricep Pushdown

Alt. Tricep Pushdown

Cardio
AM Cardio Pre-workout Warm-up

Distance

Post-workout Cooldown How to use: Just fill in the areas with your own data!

Week 7 Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Time

Week 9 Weight Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Distance Time

Week 11 Weight Rep 5 5 3 10 10 10 8 8 8 8 8 8 8 Distance Time

Week 8 Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Time

Week 10 Weight Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Distance Time

Week 12 Weight Rep 5 5 5 10 10 10 8 8 8 8 8 8 8 8 8 Distance Time

Day 6: Optional HIT Cardio Week 1 Distance Time Week 3 Distance Time Week 5 Distance Time Week 7 Distance Time Week 9 Distance

Week 2 Distance Time

Week 4 Distance Time

Week 6 Distance Time

Week 8 Distance Time

Week 10 Distance

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:

Build Muscle & Lose Fat Simultaneously?

Just fill in the areas with your own data!

Week 9 Time

Week 11 Distance Time

Week 10 Time

Week 12 Distance Time

cle & Lose Fat Simultaneously?

Body Fat Tracking Chart

A B C (AxB)/100 Date
(MM/DD/YR)

D A-C

F 100-E Lean Body Mass % Goal 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00

Weight (lb) 183.00

% Body Fat 20.70

Fat (lb) 37.88 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 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

Lean Body Fat Body % Goal Mass (lb) 145.12 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 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 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00

Week 1 - Day 1 2 3 4 5 6 7 Week 2 - Day 8 9 10 11 12 13 14 Week 3 - Day 15 16 17 18 19 20 21 Week 4 - Day 22 23 24 25 26 27 28 Week 5 - Day 29 30 31 32 33 34 35 Week 6 - Day 36 37 38 39 40 41 42 Week 7 - Day 43

9/11/12

44 45 46 47 48 49 Week 8 - Day 50 51 52 53 54 55 56 Week 9 - Day 57 58 59 60 61 62 63 Week 10 - Day 64 65 66 67 68 69 70 Week 11 - Day 71 72 73 74 75 76 77 Week 12 - Day 78 79 80 81 82 83 84 How to use:

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 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 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 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

15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00 15.00

85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00 85.00

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. How to find your Bodyfat %? You may find some helpful info in this thread I started: How do you check your Body Fat %?

Classification Essential Fat Athletes Fitness Acceptable Obese

Women Men (% (% fat) fat) 10-12% 2-4% 14-20% 6-13% 21-24% 14-17% 25-31% 18-25% > 32% > 25%

Chart
G (D/F)x100 Weight Goal (lb) 170.73 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 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 H A-G Weight Loss Goal of Fat (lb) 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 0.00 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 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 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 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 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

Suggested Calorie Intake Calories/Pound Min Max 10 13 13 15 15 18 185 Total Calories/Day Min Max 1850 2405 2405 2775 2775 3330 Protein Min 185 241 278 40% Max 241 278 333 Carbs Min 185 241 278

Cutting Phase Maintenance Phase Bulking Phase Your Weight

How to use: Just input your current weight at the cell next to the Your Weight Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats. NOTE: The values above are taken from the article called *** Guide to Cutting, Bulking & Maintenance *** Helpful Websites: SparkPeople.com my-calorie-counter.com FitDay.com

40% Max 241 278 333

Fats Min 41 53 62

20% Max 53 62 74

Carbs & Fats.

Other Info 33 175 61 Your Age Your Weight (lbs) Your Height (inches) 187 33.06 87.50 131.25 Your Max HR Your BMI 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) .

Ideal For (% Max HR) Light Exercise (50-60%) Weight Management (60-70%) Aerobic Base Building (70-80%) Optimal Conditioning (80-90%) Elite Athlete (90-100%)

Desired benefit Maintain Healthy Heart/Get Fit Lose Weight/ Burn Fat Increase Stamina Aerobic Endurance Maintain Excellent Fitness Condition Maintain Superb Athletic Condition

Beats/Minute Min Max 94 112 112 131 131 150 150 168 168 187

Recommended Water Intake/Day Lifestyle Ounces Cups Liter Sedentary 87.50 10.93 2.59 Active 131.25 16.40 3.88 Note: Add 16 oz/day for Dry Climate Add 16 oz/day for Strenous Exercise

Gallon 0.68 1.03

33.06 Your BMI BMI Weight Status Categories < 18.5 Underweight 18.5-24.9 Normal 25-29.9 Overweight > 30 Obese

Water Intake (oz) ter Intake (oz)

Your BMI ght Status Categories Underweight Normal Overweight Obese