WORKOUT CHART

[42]

Structure your weekly weight training program.

WEEK
GOALS

to

Workout Chart Template

NAME

WARM UP
ACTIVITY

DAYS:
SETS

REPS

TIME

DIST

INTENSITY**

NOTES

REST TIME

NOTES

CORE BODY - STRENGTH TRAINING

EXERCISES

SETS

REPS

DAYS:
WEIGHT

UPPER BODY - STRENGTH TRAINING

EXERCISES

SETS

REPS

DAYS:
WEIGHT

1RM*

REST TIME

NOTES

LOWER BODY - STRENGTH TRAINING

EXERCISES

DAYS:

SETS

REPS

WEIGHT

1RM*

REST TIME

NOTES

SETS

REPS

TIME

DIST

INTENSITY**

NOTES

COOL DOWN
ACTIVITY

DAYS:

Workout Chart Template 2009-2014 Vertex42.com

http://www.vertex42.com/ExcelTemplates/workout-chart.html

* 1RM - Current One Rep Max (for reference)

Workout Chart Template 2009-2014 Vertex42.com

[42]

** Intensity: easy/medium/hard or poor/good/excellent

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:
REPS:

200
5

ONE REP MAX:

225
233
236

[3]

Using Weight / (1.0278 - 0.0278 * Reps)

[2]

Using Weight * (1 + 0.033 * Reps)

[1]

Using table below

One Rep Max Coefficients

Multiply weight by coefficient to get estimated One Rep Max
Multiply
Weight By
1.07
1.12
1.15
1.18
1.21
1.24
1.27
1.30
1.33
[1]

Reps
2
3
4
5
6
7
8
9
10

[3]
Multiply
Multiply
Weight By
Weight By
1.07
1.03
1.10
1.06
1.13
1.09
1.17
1.13
1.20
1.16
1.23
1.20
1.26
1.24
1.30
1.29
1.33
1.33
[2]

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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