Michael B Jordan Workout Routine Spreadsheet | LiftVault.com

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM
1
2	Day 1 - Chest, Back, Arms
3				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
4	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
5	Incline Dumbbell Press	4	10			0			0			0			0			0			0			0			0			0			0			0			0
6	Dumbbell Flye	4	10			0			0			0			0			0			0			0			0			0			0			0			0
7	Push Ups	10	10-1			0			0			0			0			0			0			0			0			0			0			0			0
8	Overhead Tricep Extension	3	12			0			0			0			0			0			0			0			0			0			0			0			0
9	Dips	4	10			0			0			0			0			0			0			0			0			0			0			0			0
10	Triceps Pushdown	3	20			0			0			0			0			0			0			0			0			0			0			0			0
11
12	Day 2 - Biceps, Triceps, Lats
13				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
14	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
15	One Arm Dumbbell Row	4	10			0			0			0			0			0			0			0			0			0			0			0			0
16	Neutral Grip Pulldown	4	10			0			0			0			0			0			0			0			0			0			0			0			0
17	Barbell Row	4	10			0			0			0			0			0			0			0			0			0			0			0			0
18	Spider Curl	4	10			0			0			0			0			0			0			0			0			0			0			0			0
19	Barbell Curl	4	10			0			0			0			0			0			0			0			0			0			0			0			0
20	Hammer Curl	4	10			0			0			0			0			0			0			0			0			0			0			0			0
21
22	Day 3 - Legs + Abs
23				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
24	Exercise Movements	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
25	Squat	10	10-1			0			0			0			0			0			0			0			0			0			0			0			0
26	Lunges	3	30 sec			0			0			0			0			0			0			0			0			0			0			0			0
27	Split Squat	3	12			0			0			0			0			0			0			0			0			0			0			0			0
28	Leg Curls	4	10			0			0			0			0			0			0			0			0			0			0			0			0
29	Romanian Deadlift	3	12			0			0			0			0			0			0			0			0			0			0			0			0
30	Rope Crunch (SS1)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
31	Toe Touch w Medicine Ball (SS1)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
32	Front Plank w Arm and Leg Raise (SS1)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
33	Bicycle Crunches (SS1)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
34
35	Day 4 - Chest, Arms, Abs
36				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
37	Exercise Movements	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
38	Bench Press (SS1)	5	10-6			0			0			0			0			0			0			0			0			0			0			0			0
39	Push Up (SS1)	5	15			0			0			0			0			0			0			0			0			0			0			0			0
40	Dumbbell Flye (SS2)	5	10-6			0			0			0			0			0			0			0			0			0			0			0			0
41	Push Up (SS2)	5	10			0			0			0			0			0			0			0			0			0			0			0			0
42	Hammer Curls	4	12			0			0			0			0			0			0			0			0			0			0			0			0
43	Cable Tricep Kickback	4	15			0			0			0			0			0			0			0			0			0			0			0			0
44	Dips	4	10			0			0			0			0			0			0			0			0			0			0			0			0
45	Rope Crunch (SS3)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
46	Toe Touch w Medicine Ball (SS3)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
47	Front Plank w Arm and Leg Raise (SS3)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
48	Bicycle Crunches (SS3)	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100