Google Sheets Workout Template - Basic (8 Exercises)

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1	Sets	Reps	Rest (Seconds)	Quadriceps	Glutes_Hamstrings	Calves	Chest	Back	Shoulders	Triceps	Biceps	Abs	Other	Exercise 1-1	Exercise 1-2	Exercise 1-3	Exercise 1-4	Exercise 1-5	Exercise 1-6	Exercise 1-7	Exercise 1-8	Exercise 2-1	Exercise 2-2	Exercise 2-3	Exercise 2-4	Exercise 2-5	Exercise 2-6	Exercise 2-7	Exercise 2-8	Exercise 3-1	Exercise 3-2	Exercise 3-3	Exercise 3-4	Exercise 3-5	Exercise 3-6	Exercise 3-7	Exercise 3-8	Exercise 4-1	Exercise 4-2	Exercise 4-3	Exercise 4-4	Exercise 4-5	Exercise 4-6	Exercise 4-7	Exercise 4-8	Exercise 5-1	Exercise 5-2	Exercise 5-3	Exercise 5-4	Exercise 5-5	Exercise 5-6	Exercise 5-7	Exercise 5-8	Exercise 6-1	Exercise 6-2	Exercise 6-3	Exercise 6-4	Exercise 6-5	Exercise 6-6	Exercise 6-7	Exercise 6-8

2	1	4 - 6	30	Barbell Squat	Barbell Deadlift	Machine Calf Raise	Barbell Flat Bench Press	Barbell Bent Over Row	Barbell Standing Shoulder Press	Barbell Close-Grip Bench Press	Barbell Regular-Grip Biceps Curl	Body Weight Ab Crunch	Neck Curl	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!	#REF!
3	2	6 - 8	60	Dumbbell Body Weight Squat	Barbell Sumo Deadlift	Barbell Calf Raise	Dumbbell Flat Bench Press	Dumbbell Bent Over Row	Dumbbell Standing Shoulder Press	Dumbbell Close-Grip Bench Press	Barbell Wide-Grip Biceps Curl	Machine Ab Crunch	Neck Extension
4	3	8 - 10	90	Body Weight Squat	Barbell Deadlifts from Deficit	Dumbbell Calf Raise	Barbell Incline Bench Press	Barbell Incline Bench Row	Barbell Seated Shoulder Press	Barbell Flat Bench Triceps Extension	Barbell Close-Grip Biceps Curl	Dumbbell Ab Twist	Barbell Wrist Curl
5	4	8 - 12	120	Barbell Box Squat	Barbell Deadlifts from Blocks	Machine Calf Extension (Seated)	Dumbbell Incline Bench Press	Dumbbell Incline Bench Row	Dumbbell Seated Shoulder Press	Dumbbell Flat Bench Triceps Extension	Barbell Preacher Biceps Curl	Barbell Plate Ab Twist	Dumbbell Wrist Curl
6	5	12 - 15	150	Barbell Jump Squat	Barbell Romanian Deadlift	Machine Leg Press Calf Extension (Seated/Laying)	Barbell Decline Bench Press	Dumbbell One-Arm Row	Barbell Push Press	Cable Flat Bench Triceps Extension	Dumbbell Preacher Biceps Curl	Body Weight Hanging Leg Raise
7		15 - 20	180	Barbell Front Squat	Dumbbell Romanian Deadlift		Dumbbell Decline Bench Press	Barbell Reverse Grip Bent Over	Dumbbell Standing One-Arm Press	Barbell Incline Bench Triceps Extension	Dumbbell Incline Bench Biceps Curl	Weighted Hanging Leg Raise
8		20 - 25	240	Dumbbell Goblet Squat	Barbell Stiff-Legged Deadlift		Machine Chest Press	Dumbbell Reverse Grip Bent Over	Barbell One-Arm Linear Jammer	Dumbbell Incline Bench Triceps Extension	Cable Incline Bench Biceps Curl	Body Weight Plank
9			300	Barbell Bulgarian Split-Squat	Dumbbell Stiff-Legged Deadlift		Machine Incline Chest Press	Barbell Pendlay Row	Dumbbell Arnold Press	Cable Incline Bench Triceps Extension	Barbell Reverse-Grip Biceps Curl	Weighted Plank
10				Dumbbell Bulgarian Split-Squat	Barbell Hip Thrust		Machine Decline Chest Press	Barbell T-Bar Row	Smith Machine Shoulder Press	Barbell Decline Bench Triceps Extension	Dumbbell Reverse-Grip Biceps Curl
11				Body Weight Bulgarian Split-Squat	Dumbbell Hip Thrust		Smith Machine Bench Press	Barbell One-Arm Row	Machine Shoulder Press	Dumbbell Decline Bench Triceps Extension	Dumbbell Reverse-Grip Biceps Curl
12				Barbell Walking Lunge	Barbell Glute Bridge		Smith Machine Incline Bench Press	Smith Machine Bent Over Row	Cable Standing Shoulder Press (Standing)	Cable Decline Bench Triceps Extension	Barbell Concentration Biceps Curl
13				Dumbbell Walking Lunge	Dumbbell Glute Bridge		Smith Machine Decline Chest Press	Barbell Chest-Supported T-Bar Row	Cable Shoulder Press (Seated)	Barbell Overhead Triceps Extension	Dumbbell Concentration Biceps Curl
14				Body Weight Walking Lunge	Machine Seated Leg Curl		Cable Chest Press (Seated)	Machine Chest Supported Row	Body Weight Pike Push-Up	Dumbbell Overhead Triceps Extension	Dumbbell Hammer Biceps Curl
15				Barbell Standing Lunge	Machine Standing Leg Curl		Cable Chest Press (Standing)	Cable Row (Seated)	Body Weight Handstand Push-Up	Cable Overhead Triceps Extension	Dumbbell Alternate Biceps Curl
16				Dumbbell Standing Lunge	Machine Laying Leg Curl		Cable Incline Bench Press	Cable One-Arm Row (Seated)	Barbell Front Raise	Dumbbell One-Arm Overhead Triceps Extension	Machine Preacher Biceps Curl
17				Body Weight Standing Lunge	Machine Reverse Hyperextension		Body Weight Push-Up	Body Weight Inverted Row	Dumbbell Front Raise	Cable One-Arm Overhead Triceps Extension	Machine Biceps Curl
18				Barbell Step Up	Machine Glute-Ham Raise		Weighted Push-Up	Machine Iso Row	Dumbbell Side Lateral Raise	Cable Triceps Kickback	Cable Overhead Curl
19				Dumbbell Step Up	Body Weight Glute-Ham Raise		Body Weight Incline Push-Up	Weighted Pull-Up	Dumbbell One-Arm Lateral Raise	Dumbbell Triceps Kickback	Cable Rope Biceps Curl
20				Body Weight Step Up	Cable One-Legged Kickback		Weighted Incline Push-Up	Body Weight Pull-Up	Dumbbell Reverse Fly	Dumbbell Bent Over Triceps Extension	Dumbbell One-Arm Biceps Curl
21				Machine Leg Press	Cable Pull Through		Body Weight Decline Push-Up	Machine Assisted Pull-Up	Dumbbell Rear Delt Raise	Smith Machine Close-Grip Bench Press	Cable One-Arm Biceps Curl
22				Machine Single-Leg Press			Weighted Decline Push-Up	Cable Wide-Grip Lat Pull-Down	Machine Reverse Fly	Weighted Dips (Triceps Variation)	Weighted Chin-Up
23				Machine Seated Leg Press			Weighted Dip (Chest Variation)	Cable Narrow-Grip Lat Pull-Down	Machine Lateral Raise	Body Weight Dips (Triceps Variation)	Body Weight Chin-Up
24				Machine Laying Leg Press			Body Weight Dip (Chest Variation)	Cable Reverse-Grip Lat Pull-Down	Cable Front Raise	Machine Assisted Dips (Triceps Variation)	Machine Assisted Chin-Up
25				Machine Hack Squat			Machine Assisted Dip (Chest Variation)	Cable V-Bar Lat Pull-Down	Cable Lateral Raise	Machine Triceps Extension	Cable Bar Biceps Curl
26				Body Weight Pistol Squat			Dumbbell Flat Bench Fly	Cable Straight-Arm Pull-Down	Cable Rear Delt Fly	Cable Straight-Bar Triceps Push-Down
27							Dumbbell Incline Bench Fly	Cable One-Arm Lat Pull-Down	Cable Face Pull	Cable V-Bar Triceps Push-Down
28							Dumbbell Decline Bench Fly	Machine Back Extension	Barbell Upright Row	Cable Rope Triceps Push-Down
29							Machine Butterfly	Body Weight Back Extension	Dumbbell Upright Row	Cable Reverse-Grip Triceps Push-Down
30							Cable Crossover	Barbell Shrug	Machine Upright Row	Weighted Bench Dip
31							Cable Crossover (Low Angle)	Dumbbell Shrug	Cable Upright Row	Body Weight Bench Dip
32							Cable Crossover (High Angle)	Machine Shrug
33							Cable Incline Bench Fly
34							Cable Flat Bench Fly
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