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Hi there RepsWithRoscoe representatives
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This is a public view-only training google sheets document that has various programs that I have followed. It also has great exercises that are backed by research to allow you to optimize your resistance training.
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Please feel free to make use of any of the programs or get inspiration from them or use them however you feel would benefit you the most!
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Kind regards
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Roscoe
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PS, please send me any suggestions for improvements or ideas for things you think might be cool to add to this website.
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Excel Sheet Contents (Sheet by Sheet):
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Landing Page (this page)
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Exercises Per Muscle - Ab Exercises, Bicep Exercises, Calf Exercises, Erector Exercises, Forearm Exercises, Glute Exercises, Hamstring Exercises, Lower Back Exercises, Pec Exercises, Quad Exercises, Shoulder Exercises, Trap Exercises, Tricep Exercises, Upper Back/Lat Exercises
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Useful Additional Information
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Warm Ups
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Workout Muscle List
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Workout Notes
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Workout Programs - Workout Full Body Muscle Template, Workout Muscle Groupings Per Day,
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Disclaimer:
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I am not a qualified personal trainer, but a scientist aiming to create an optimal training plan for hypertrophy. It is essential to understand that every individual's body and response to training are unique. What works for one person might not yield the same results for another. Additionally, any advice provided here is based on scientific knowledge available, and new research may have emerged since then.
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I am using scientific principles and evidence available to create these training programs. However, I cannot guarantee their effectiveness or safety for any specific individual. It is essential for anyone considering following these programs to consult with a qualified healthcare professional or certified personal trainer before starting any new exercise regimen, especially if they have any pre-existing medical conditions or concerns.
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I welcome and encourage feedback, corrections, and additional information from others who may have more recent research or practical experience. My goal is to continue learning and evolving these training plans based on the best available evidence.
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Please feel free to contact me if you have any questions, suggestions, or concerns regarding these training programs. Your input is valuable in improving and refining the plans to promote safe and effective approaches to hypertrophy training. Always remember to prioritize safety, listen to your body, and make adjustments as necessary to suit your individual needs and goals.
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Remember, seeking guidance from qualified professionals and staying informed about the latest scientific advancements in fitness and training is crucial for achieving optimal results.
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