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Power Republic
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To make changes, click File → Make a copy → check the box Copy comments.
Scan it!
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Age:Height, cm:
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BMI:#DIV/0!Weight, kg:
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This program is designed for people with no gym experience or with health issues. Start by doing this program three times a week, gradually moving to daily workouts. All exercises are bodyweight-based and do not require special equipment. After 4–6 weeks, you can move on to the next level — the Preparatory Program.
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Program notations:
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ExerciseThe name of the exercise and here is an image of the correct technique
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WeightThe planned weight is indicated in this cell. If the cell is not filled or the specified weight turned out to be too heavy/light, the actual weight in kg should be entered.
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RepeatsThe number of repetitions in one approach. If you feel that you can do more, you should increase the weight in this exercise and make sure to write it down in the appropriate cell. If the exercise is supposed to be performed with one arm/leg, then the amount is indicated for one arm/leg
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PaceThe speed at which the exercise is performed. For example, the tempo of 2/1/1/0 in squats means that lowering occurs in 2 seconds, at the bottom there is a pause of 1 second, lifting up in 1 second and down again without stopping.
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RestThe rest time is indicated in minutes or seconds
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In this cell, you need to check the box next to the completed approach
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