WORKOUT CHART [42]
Structure your weekly weight training program. Workout Chart Template
WEEK / / to / / NAME
GOALS
WARM UP DAYS:
ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES
CORE BODY - STRENGTH TRAINING DAYS:
EXERCISES SETS REPS WEIGHT REST TIME NOTES
UPPER BODY - STRENGTH TRAINING DAYS:
EXERCISES SETS REPS WEIGHT 1RM* REST TIME NOTES
LOWER BODY - STRENGTH TRAINING DAYS:
EXERCISES SETS REPS WEIGHT 1RM* REST TIME NOTES
COOL DOWN DAYS:
ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES
Workout Chart Template 2009-2014 Vertex42.com http://www.vertex42.com/ExcelTemplates/workout-chart.html
* 1RM - Current One Rep Max (for reference) [42]
** Intensity: easy/medium/hard or poor/good/excellent
Workout Chart Template 2009-2014 Vertex42.com http://www.vertex42.com/ExcelTemplates/workout-chart.html
Calculate Your One Rep Max (1RM)
Always Use a Spotter
Instructions
Warm up first by performing 8-10 reps with an easy weight followed by a 1 to 2-minute rest.
Increase the weight by about 10-20% and do another 6-8 reps followed by a 2-minute rest.
Choose a weight for which you can do only 4 to 8 reps before failure.
Do as many reps as you can, then enter the weight and the number of
successful reps below. The one rep max (1RM) is calculated using 3
different formulas. The estimate is only accurate to about plus or minus 5%.
WEIGHT: 200
REPS: 5
ONE REP MAX: 225 [3]
Using Weight / (1.0278 - 0.0278 * Reps)
233 [2]
Using Weight * (1 + 0.033 * Reps)
236 [1]
Using table below
One Rep Max Coefficients
Multiply weight by coefficient to get estimated One Rep Max
Multiply
[1]
Multiply
[2] [3]
Multiply
Reps Weight By Weight By Weight By
2 1.07 1.07 1.03
3 1.12 1.10 1.06
4 1.15 1.13 1.09
5 1.18 1.17 1.13
6 1.21 1.20 1.16
7 1.24 1.23 1.20
8 1.27 1.26 1.24
9 1.30 1.30 1.29
10 1.33 1.33 1.33
References
[1] http://www.power-bodybuilding.com/one_rep_max.html
[2] http://www.timinvermont.com/fitness/orm.htm
[3] A Practical Approach to Strength Training by Matt Brzycki
Caution
The calculations are only estimates and we do not guarantee the results.
Always lift weights with a spotter and use proper form to avoid injury.
You should consult a doctor or other qualified professional before using
this information or engaging in weight lifting exercises.
2009-2014 Vertex42.com
Workout Chart Template
By Vertex42.com
http://www.vertex42.com/ExcelTemplates/workout-chart.html
2009-2014 Vertex42 LLC
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