Muscle-building, male-focused, 3 workouts/week, 12 week program template

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2	Muscle-building, male-focused, 3 workouts/week, 12 week program template						File > Make a copy		File > Download > ...
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4	Workout 1 - Chest and triceps						Weekly volume target increase (1-5% or more as necessary)
5	Exercise	Set	Weight (lbs)	Target Reps	Reps	Volume (setsweightreps)	5.00%
6	Dumbbell Bench Press	1		12		0
7		2		12			Information about this workout template
8		3		12			The purpose of this spreadsheet	The pupose of this spreadsheet is to guide you in a workout program if you're just starting out. Each tab represents one week and holds 3 workouts for that week.
9	Incline Bench Press	1		12		0
10		2		12			General strategy	To progress in fitness, it is important to increase the difficulty of your workouts over time. This spreadsheet will automatically suggest increases in the amount of repetions (reps) or weight that you do for each exercise week after week.
11		3		12
12	Bench Dips	1		20		0	Yellow highlighting	The only cells that you need to fill out are the yellow cells. You will input the amount of weight and the reps that you did for that set of that exercise. Everything else is automatically calculated.
13		2		20
14		3		20			Exercises	Each exercise is hyperlinked to a demonstration video.
15	Dumbbell Flys	1		12		0
16		2		12			Reps and target reps	In the yellow "Reps" column, enter the amount of reps you did for each set using the "Target Reps" column as a goal for the amount of reps to do.
17		3		12
18	Overhead Triceps Extension	1		15		0	Weight and target weight	In the yellow "Weight" column, enter the amount of weight you did for each set using the "Target Weight" column as a goal.
19		2		15
20		3		15			Starting weight selection	In the first week, there is no "Target Weight" column because there is no baseline. Just start by testing out a weight to use and aim for the "Target Reps"
21	Rope Triceps Extension	1		15		0
22		2		15			Volume	In weight lifting, volume is a convenient way to keep track of how much work you have done in a particular exercise and is defined as the setsweightreps for that exercise in one workout. Research shows a clear dose-response relationship between training volume and muscle development. The greater your training volume, the greater your gains will be.
23		3		15
24							Weekly volume target	If you are just starting out, your weekly volume increases can be huge as you learn and improve technique for an exercise. As you settle into your training, weekly volume increases of 1-5% are more reasonable. However, it is totally normal to not hit your volume goals every week.
25	Workout 2 - Back and biceps
26	Exercise	Set	Weight (lbs)	Target Reps	Reps	Volume (setsweightreps)	Rest time	Rest time can vary depending on the training but this workout plan was designed with 1-1.5 minute rest intervals between sets. In this way, workouts should take less than 1 hour.
27	Lat Pulldown	1		12		0
28		2		12			Warmup sets	Each set in the workout plan refers to "working sets" which are sets of your target weight for target number of reps. It doesn't count any lighter or easier sets you did to warm up to that weight.
29		3		12
30	Seated Cable Row	1		12		0	Questions?	Email contact@ironworks.fitness
31		2		12
32		3		12
33	One Arm Dumbbell Row	1		12		0
34		2		12
35		3		12
36	Dumbbell Deadlift	1		12		0
37		2		12
38		3		12
39	Hammer Curls	1		15		0
40		2		15
41		3		15
42	Cable Curls	1		15		0
43		2		15
44		3		15
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46	Workout 3 - Legs and shoulders
47	Exercise	Set	Weight (lbs)	Target Reps	Reps	Volume (setsweightreps)
48	Leg Press	1		12		0
49		2		12
50		3		12
51	Leg Extensions	1		15		0
52		2		15
53		3		15
54	Leg Curls	1		15		0
55		2		15
56		3		15
57	Calf Raises	1		20		0
58		2		20
59		3		20
60	Machine Shoulder Press	1		15		0
61		2		15
62		3		15
63	Lateral Raises	1		15		0
64		2		15
65		3		15
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