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  • 12 Week Periodization Program Generator

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    Ryan Pan
    436 views15 pages
    The document appears to be a workout log template containing 10 weeks of workout plans. Each week lists the difficulty level and rest period between sets for exercises on Mondays, Wednesdays and Fridays. The plans include space to track reps completed for up to 8 exercises per session across 4 sets. However, no actual exercises or rep counts are provided.

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    12 Week Periodization Program Generator

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    © Attribution Non-Commercial (BY-NC)

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    The document appears to be a workout log template containing 10 weeks of workout plans. Each week lists the difficulty level and rest period between sets for exercises on Mondays, Wednesdays and Fridays. The plans include space to track reps completed for up to 8 exercises per session across 4 sets. However, no actual exercises or rep counts are provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    436 views15 pages

    12 Week Periodization Program Generator

    Uploaded by

    Ryan Pan
    The document appears to be a workout log template containing 10 weeks of workout plans. Each week lists the difficulty level and rest period between sets for exercises on Mondays, Wednesdays and Fridays. The plans include space to track reps completed for up to 8 exercises per session across 4 sets. However, no actual exercises or rep counts are provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 15

    MONDAY Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise

    Enter Exercise

    Weight #1 #2 #3 #4 #5 #6 #7 #8 Here Here Here Here Here Here Here Here

    Reps

    1RM 0 0 0 0 0 0 0 0

    WEDNESDAY Enter Exercise #1 Enter Exercise #2 Enter Exercise #3 Enter Exercise #4 Enter Exercise #5 Enter Exercise #6 Enter Exercise #7 Enter Exercise #8

    Weight Here Here Here Here Here Here Here Here

    Reps

    1RM 0 0 0 0 0 0 0 0

    FRIDAY Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise Enter Exercise

    Weight #1 #2 #3 #4 #5 #6 #7 #8 Here Here Here Here Here Here Here Here

    Reps

    1RM 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    1 Easy - Get All Reps 45-90 Seconds Set #1 12 0 0 0 0 0 0 0 0 Set #2 12 0 0 0 0 0 0 0 0 Set #3 12 0 0 0 0 0 0 0 0 Set #4 12 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 12 0 0 0 0 0 0 0 0

    Set #2 12 0 0 0 0 0 0 0 0

    Set #3 12 0 0 0 0 0 0 0 0

    Set #4 12 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 12 0 0 0 0 0 0 0 0

    Set #2 12 0 0 0 0 0 0 0 0

    Set #3 12 0 0 0 0 0 0 0 0

    Set #4 12 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    2 Hard - Get All Reps 90-120 Seconds Set #1 12 0 0 0 0 0 0 0 0 Set #2 12 0 0 0 0 0 0 0 0 Set #3 12 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 12 0 0 0 0 0 0 0 0

    Set #2 12 0 0 0 0 0 0 0 0

    Set #3 12 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 12 0 0 0 0 0 0 0 0

    Set #2 12 0 0 0 0 0 0 0 0

    Set #3 12 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    3 Moderate - Get All Reps 45-90 Seconds Set #1 10 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 10 0 0 0 0 0 0 0 0 Set #4 10 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 10 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 10 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    4 Hard - Get All Reps 90-120 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 11 0 0 0 0 0 0 0 0 Set #3 10 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 11 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 11 0 0 0 0 0 0 0 0

    Set #3 10 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    5 Very Hard - Get Within One Rep 120-180 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 9 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    6 Moderate - Get All Reps 45-90 Seconds Set #1 11 0 0 0 0 0 0 0 0 Set #2 10 0 0 0 0 0 0 0 0 Set #3 9 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    7 Hard - Get All Reps 90-120 Seconds Set #1 9 0 0 0 0 0 0 0 0 Set #2 9 0 0 0 0 0 0 0 0 Set #3 8 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    8 Very Hard - Get Within One 120-180 Seconds Set #1 9 0 0 0 0 0 0 0 0 Set #2 8 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    9 Easy - Get All Reps 45-90 Seconds Set #1 6 0 0 0 0 0 0 0 0 Set #2 6 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0 Set #4 6 0 0 0 0 0 0 0 0 Set #5 6 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 6 0 0 0 0 0 0 0 0

    Set #2 6 0 0 0 0 0 0 0 0

    Set #3 6 0 0 0 0 0 0 0 0

    Set #4 6 0 0 0 0 0 0 0 0

    Set #5 6 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 6 0 0 0 0 0 0 0 0

    Set #2 6 0 0 0 0 0 0 0 0

    Set #3 6 0 0 0 0 0 0 0 0

    Set #4 6 0 0 0 0 0 0 0 0

    Set #5 6 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    10 Moderate - Get All Reps 60-120 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0 Set #3 7 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    11 Hard - Get All Reps 120-180 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    Week: Difficulty: Rest Between Sets: MONDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    12 Very Hard - Get Within One Rep 120-180 Seconds Set #1 7 0 0 0 0 0 0 0 0 Set #2 7 0 0 0 0 0 0 0 0 Set #3 6 0 0 0 0 0 0 0 0

    WEDNESDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    FRIDAY Reps Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    Set #1 11 0 0 0 0 0 0 0 0

    Set #2 10 0 0 0 0 0 0 0 0

    Set #3 9 0 0 0 0 0 0 0 0

    YOUR NEW MAXES for the next 12 Weeks

    MONDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    NEW 1RM 0 0 0 0 0 0 0 0

    WEDNESDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    NEW 1RM 0 0 0 0 0 0 0 0

    FRIDAY Enter Exercise #1 Here Enter Exercise #2 Here Enter Exercise #3 Here Enter Exercise #4 Here Enter Exercise #5 Here Enter Exercise #6 Here Enter Exercise #7 Here Enter Exercise #8 Here

    NEW 1RM 0 0 0 0 0 0 0 0

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