12 Week Workout Program Planner v1f

12 Week Workout Program Planner version 1f
by: Kilim
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 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 min
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

ner in one area.
st likely will evolve in the future.
sk someone to modify it for you.

d spreadsheet as you have used mine :D
e.: Monday, Wednesday & Friday)
Friday = Day 5)
aturday = Day 6)
HIT exercises.
IT exercises.
and that will fit your goal!
hp?p=179499851#post179499851
Day 1: Exercises & Cardio
Week 1 Week 3 Week 5 Week 7

Weight Rep Weight Rep Weight Rep Weight
5 5 5
5 5 5
Squat
5 5 5
10 10 10
8 8 8
Straight Leg Deadlift 8 8 8
8 8 8
6 6 6
6 6 6
BB Bent-Over Row
6 6 6
6 6 6
8 8 8
BB Bicep Curl 8 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 Lift
Side Sit-ups

5 5 5
Bench Press 5 5 5
5 5 5
8 8 8
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
Tricep Pushdown
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!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 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 8
8 8 8
8 8 8
Time Distance Time Distance Time

Rep Sets Rep Sets Rep

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

Day 2: HIT Cardio

Distance Time Distance Time Distance Time Distance Time
Sets Rep Sets Rep Sets Rep Sets Rep

Ab Ball Crunch
Ab Wheel
Side Sit-up


Ab Ball Crunch
Ab Wheel
Side Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat
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!
Week 9 Week 11
Distance Time Distance Time
Sets Rep Sets Rep
Week 10 Week 12
Sets Rep Sets Rep
Build Muscle & Lose Fat Simultaneously?

Day 3: Exercises & Cardio

5 5 5
Bench Press 5 5 5
5 5 5
8 8 8
Dips 8 8 8
8 8 8
8 8 8
Standing Overhead Press 8 8 8
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

5 5 5
5 5 5
Squat
5 5 5
10 10 10
8 8 8
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
BB Bicep Curl 8 8 8
8 8 8

AM Cardio
Pre-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
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


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
8 8 8
8 8 8
8 8 8

Day 4: HIT Cardio


Ab Ball Crunch
Ab Wheel
Side Sit-up


Ab Ball Crunch
Ab Wheel
Side Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat

4min warm-up
4min cooldown
How to use:
Week 9 Week 11
Sets Rep Sets Rep
Week 10 Week 12
Sets Rep Sets Rep

Day 5: Exercise & Cardio

5 5 5
Deadlift 5 5 5
3 3 3
10 10 10
Leg Press 10 10 10
10 10 10
8 8 8
8 8 8
Wide-grip Pull Ups
8 8 8
8 8 8
8 8 8
BB Bicep Curl 8 8 8
8 8 8

AM Cardio
Pre-workout Warm-up

Leg Raise
Knee Raise
Side Knee Raise

5 5 5
Bench Press 5 5 5
5 5 5
10 10 10
Incline Press 10 10 10
10 10 10
8 8 8
Standing Overhead Press 8 8 8
8 8 8
8 8 8
8 8 8
AM Cardio
Pre-workout Warm-up

Leg Raise
Knee Raise
Side Knee Raise
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 8
8 8 8


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

Day 6: Optional HIT Cardio

Distance Time Distance Time Distance Time Distance

Ab Ball Crunch
Ab Wheel
Side Sit-up

Distance Time Distance Time Distance Time Distance

Ab Ball Crunch
Ab Wheel
Side Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called

4min warm-up
4min cooldown
How to use:


Body Fat Tracking Chart
A B C D E F
(AxB)/100 A-C 100-E
Lean
Lean
Date Weight % Body Body Fat Body
Fat (lb) Body
(MM/DD/YR) (lb) Fat % Goal Mass %
Mass (lb)
Goal
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 85.00
11 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 85.00
23 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 85.00
35 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
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 85.00
49 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 85.00
61 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 85.00
73 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.
How to find your Bodyfat %?
You may find some helpful info in this thread I started:
How do you check your Body Fat %?
Women Men (%
Classification
(% fat) fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%
Chart
G H
(D/F)x100 A-G
Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
170.73 12.27
0.00 0.00
0.00 0.00
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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: 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
Build Muscle & Lose Fat Simultaneously? Diet by Kelly Baggett

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

(From wakeup to Min Max Min Max Min Max Min Max
workout) 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%

10 12 1850 2220 231 278 93 111
Weekends Calories/Pound Total Calories/Day Protein 50% Carbs 20%

15 15 2775 2775 347 347 139 139
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
93 93
Other Info
32 Your Age 188 Your Max HR

185 Your Weight (lbs) 28.13 Your BMI
68 Your Height (inches) 92.50 Suggested Sedentary Lifestyle Water Intake (oz)
138.75 Suggested Active Lifestyle Water Intake (oz)
How to use: Just input your Age, Weight (in lbs) and your Height (in inches).
Beats/Minute
Ideal For (% Max HR) Desired benefit
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
Add 16 oz/day for Strenous Exercise
Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm

12 Week Workout Program Planner v1f

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12 Week Workout Program Planner v1f

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12 Week Workout Program Planner version 1f

This worksheet has been inspired by:

How to use this worksheet:

* 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

sk someone to modify it for you.

e.: Monday, Wednesday & Friday)

Week 1 Week 3 Week 5 Week 7

Cardio Distance Time Distance Time Distance Time Distance

Week 2 Week 4 Week 6 Week 8

Cardio Distance Time Distance Time Distance Time Distance

Week 2 Week 4 Week 6 Week 8

Time Distance Time Distance Time

Week 7 Week 9 Week 11

Week 8 Week 10 Week 12

Time Distance Time Distance Time

Week 8 Week 10 Week 12

Week 1 Week 3 Week 5 Week 7

Sets Rep Sets Rep Sets Rep Sets Rep

Week 2 Week 4 Week 6 Week 8

Sets Rep Sets Rep Sets Rep Sets Rep

The plan is summary is this:

Sets Rep Sets Rep

Sets Rep Sets Rep

Build Muscle & Lose Fat Simultaneously?

Week 1 Week 3 Week 5 Week 7

Cardio Distance Time Distance Time Distance Time Distance

Week 1 Week 3 Week 5 Week 7

Week 2 Week 4 Week 6 Week 8

Cardio Distance Time Distance Time Distance Time Distance

Time Distance Time Distance Time

Week 7 Week 9 Week 11

Week 8 Week 10 Week 12

Time Distance Time Distance Time

Week 8 Week 10 Week 12

Week 1 Week 3 Week 5 Week 7

Sets Rep Sets Rep Sets Rep Sets Rep

Week 2 Week 4 Week 6 Week 8

Sets Rep Sets Rep Sets Rep Sets Rep

The plan is summary is this:

Sets Rep Sets Rep

Sets Rep Sets Rep

Build Muscle & Lose Fat Simultaneously?

Week 1 Week 3 Week 5 Week 7

Cardio Distance Time Distance Time Distance Time Distance

Week 1 Week 3 Week 5 Week 7

Week 2 Week 4 Week 6 Week 8

Week 2 Week 4 Week 6 Week 8

Time Distance Time Distance Time

Week 7 Week 9 Week 11

Week 8 Week 10 Week 12

Week 8 Week 10 Week 12

Week 1 Week 3 Week 5 Week 7

Sets Rep Sets Rep Sets Rep Sets

Week 2 Week 4 Week 6 Week 8

Sets Rep Sets Rep Sets Rep Sets

The plan is summary is this:

Rep Sets Rep Sets Rep

Week 8 Week 10 Week 12

Rep Sets Rep Sets Rep

Build Muscle & Lose Fat Simultaneously?

(AxB)/100 A-C 100-E

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