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12 Week Workout Program Planner version 1

by: Kilim

This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future.
Please use this spreadsheet and modify it as you see fit.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used min

This worksheet has been inspired by:


* britlifter's post called: My advice for all beginners and first time readers.
- This GREAT thread is what the weight lifting plan has been based on!
* fbcoach for making me understand about the proper dieting to get cut!
* Wolf's thread called: ****Guide to Cutting, Bulking & Maintenance****
* Hugo Rivera's article called Cardio Exercise Basics
* Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?
* ExRx.net for tons of great info!
* Plus other people and articles and websites I have not mentioned!

How to use this worksheet:

* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
- Day 2, Day 4 and Day 6 are HIT Cardio days.B21
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6)
* Decide if you are Cutting, Bulking or in Maintenance Phase.
- IF in Cutting Phase: you may want to do more Cardio/HIT exercises.
- IF in Bulking Phase: you may want to do less Cardio/HIT exercises.
- Find the right balance of Cardio/HIT frequency for you and that will fit your goal!
These are all just examples! It is NOT set in stone.
* Or you can just use this worksheet however it fits your needs!

* You can add your own dates on the Week # cells.

You can download this worksheet here: 12 Week Workout Program Planner v1.zip

My Current Workout Plan:

Monday, Wednesday, Friday:


AM Cardio: Light jog just to keep myself in my Fat Burning Zone on empty stomach.
PM Lift: 10min Max Incline Treadmill Warm-up
Followed by Lifting sets for the day
NOTE:
I warm-up each exercise doing the following:
(approx weight x Reps x Set)
Bar x 5 x 2
50% x 5 x 1
75% x 3 x 1
85% x 2 x 1
Start Sets
Followed by 20min Max Incline Treadmill Cooldown

Tuesday & Thursday (Saturday optional):


HIT Cardio 1st thing in the morning on empty stomach.
Abs right after HIT Cardio. (No set routine, usually just use my Ab Ball and Ab Wheel and do Abs until b

Note:
I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat.
Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bulking and repeat the cy

Suggested Gear:
Heart Rate Monitor
Pedometer
Watch
Water Bottle

I personally own a Garmin Forerunner 405!


It is a sportwatch that has multiple functions.
It has a Heart rate Monitor to keep you in your Fat Burning Zone!
It also have a GPS so you can track your distance and speed when running/cycling.
And a bunch more functions that are generally helpful!

I don't say buy this specific sportwatch, you can get by with something cheaper that works for you, I just like this on
I am a data nut and LOVE seeing progress!
Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipment!
ner in one area.
t likely will evolve in the future.

sk someone to modify it for you.


spreadsheet as you have used mine :D

.: Monday, Wednesday & Friday)

Friday = Day 5)

aturday = Day 6)

HIT exercises.
IT exercises.
and that will fit your goal!

empty stomach.
all and Ab Wheel and do Abs until burnout.)

ly start on bulking and repeat the cycle.

running/cycling.

that works for you, I just like this one :D

in 1 equipment!
Day 1: Exercises & Cardio

Week 1 Week 3 Week 5 Week 7


Weight Rep Weight Rep Weight Rep Weight
5 5 5
5 5 5
Squat
5 5 5
10 10 10

8 8 8
Alt. Leg Curl 8 8 8
8 8 8

6 6 6
6 6 6
BB Bent-Over Row
6 6 6
6 6 6

8 8 8
BB Bicep Curl 8 8 8
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

Week 2 Week 4 Week 6 Week 8


Weight Rep Weight Rep Weight Rep Weight
5 5 5
Bench Press 5 5 5
5 5 5

8 8 8
Dips 8 8 8
8 8 8

8 8 8
Standing OH Press 8 8 8
8 8 8

8 8 8
Tricep Pushdown 8 8 8
8 8 8

8 8 8
Alt. Tricep Pushdown 8 8 8
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10

8 8 8
8 8 8
8 8 8

6 6 6
6 6 6
6 6 6
6 6 6

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time

Week 8 Week 10 Week 12


Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time


Day 2: HIT Cardio

Week 1 Week 3 Week 5 Week 7 Week 9


Distance Time Distance Time Distance Time Distance Time Distance Time

Week 2 Week 4 Week 6 Week 8 Week 10


Distance Time Distance Time Distance Time Distance Time Distance Time

The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?

The plan is summary is this:


4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown

How to use:
Just fill in the areas with your own data!
Week 11
Distance Time

Week 12
Distance Time

Fat Simultaneously?
Day 3: Exercises & Cardio

Week 1 Week 3 Week 5 Week 7


Weight Rep Weight Rep Weight Rep Weight
5 5 5
Bench Press 5 5 5
5 5 5

8 8 8
Dips 8 8 8
8 8 8

8 8 8
Standing Overhead Press 8 8 8
8 8 8

8 8 8
Tricep Pushdown 8 8 8
8 8 8

8 8 8
Alt. Tricep Pushdown (Opt.) 8 8 8
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

Week 2 Week 4 Week 6 Week 8


Weight Rep Weight Rep Weight Rep Weight
5 5 5
5 5 5
Squat
5 5 5
10 10 10

8 8 8
Straight Leg Deadlift 8 8 8
8 8 8

8 8 8
Pull Ups 8 8 8
8 8 8

8 8 8
DB Bent-over Row 8 8 8
8 8 8

8 8 8
BB Bicep Curl 8 8 8
BB Bicep Curl
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time

Week 8 Week 10 Week 12


Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time


Day 4: HIT Cardio

Week 1 Week 3 Week 5 Week 7 Week 9


Distance Time Distance Time Distance Time Distance Time Distance Time

Week 2 Week 4 Week 6 Week 8 Week 10


Distance Time Distance Time Distance Time Distance Time Distance Time

The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?

The plan is summary is this:


4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown

How to use:
Just fill in the areas with your own data!
Week 11
Distance Time

Week 12
Distance Time

Fat Simultaneously?
Day 5: Exercise & Cardio

Week 1 Week 3 Week 5 Week 7


Weight Rep Weight Rep Weight Rep Weight
5 5 5
Deadlift 5 5 5
3 3 3

10 10 10
Leg Press 10 10 10
10 10 10

8 8 8
8 8 8
Wide-grip Pull Ups
8 8 8
8 8 8

8 8 8
BB Bicep Curl 8 8 8
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

Week 2 Week 4 Week 6 Week 8


Weight Rep Weight Rep Weight Rep Weight
5 5 5
Bench Press 5 5 5
5 5 5

10 10 10
Incline Press 10 10 10
10 10 10

8 8 8
Standing Overhead Press 8 8 8
8 8 8

8 8 8
Tricep Pushdown 8 8 8
8 8 8

8 8 8
Alt. Tricep Pushdown 8 8 8
8 8 8

Cardio Distance Time Distance Time Distance Time Distance


AM Cardio
Pre-workout Warm-up
Post-workout Cooldown

How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
3 3 3

10 10 10
10 10 10
10 10 10

8 8 8
8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time

Week 8 Week 10 Week 12


Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

10 10 10
10 10 10
10 10 10

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

8 8 8
8 8 8
8 8 8

Time Distance Time Distance Time


Day 6: Optional HIT Cardio

Week 1 Week 3 Week 5 Week 7 Week 9


Distance Time Distance Time Distance Time Distance Time Distance Time

Week 2 Week 4 Week 6 Week 8 Week 10


Distance Time Distance Time Distance Time Distance Time Distance Time

The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?

The plan is summary is this:


4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown

How to use:
Just fill in the areas with your own data!
Week 11
Distance Time

Week 12
Distance Time

Fat Simultaneously?
Body Fat Tracking Chart
A B C D E F

(AxB)/100 A-C 100-E

Lean
Lean
Weight % Body Body Fat Body
Date Fat (lb) Body
(lb) Fat % Goal Mass %
Mass (lb)
Goal
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00
2 0.00 0.00 15.00 85.00
3 0.00 0.00 15.00 85.00
4 0.00 0.00 15.00 85.00
5 0.00 0.00 15.00 85.00
6 0.00 0.00 15.00 85.00
7 0.00 0.00 15.00 85.00
Week 2 - Day 8 0.00 0.00 15.00 85.00
9 0.00 0.00 15.00 85.00
10 0.00 0.00 15.00 85.00
11 0.00 0.00 15.00 85.00
12 0.00 0.00 15.00 85.00
13 0.00 0.00 15.00 85.00
14 0.00 0.00 15.00 85.00
Week 3 - Day 15 0.00 0.00 15.00 85.00
16 0.00 0.00 15.00 85.00
17 0.00 0.00 15.00 85.00
18 0.00 0.00 15.00 85.00
19 0.00 0.00 15.00 85.00
20 0.00 0.00 15.00 85.00
21 0.00 0.00 15.00 85.00
Week 4 - Day 22 0.00 0.00 15.00 85.00
23 0.00 0.00 15.00 85.00
24 0.00 0.00 15.00 85.00
25 0.00 0.00 15.00 85.00
26 0.00 0.00 15.00 85.00
27 0.00 0.00 15.00 85.00
28 0.00 0.00 15.00 85.00
Week 5 - Day 29 0.00 0.00 15.00 85.00
30 0.00 0.00 15.00 85.00
31 0.00 0.00 15.00 85.00
32 0.00 0.00 15.00 85.00
33 0.00 0.00 15.00 85.00
34 0.00 0.00 15.00 85.00
35 0.00 0.00 15.00 85.00
Week 6 - Day 36 0.00 0.00 15.00 85.00
37 0.00 0.00 15.00 85.00
38 0.00 0.00 15.00 85.00
39 0.00 0.00 15.00 85.00
40 0.00 0.00 15.00 85.00
41 0.00 0.00 15.00 85.00
42 0.00 0.00 15.00 85.00
Week 7 - Day 43 0.00 0.00 15.00 85.00
44 0.00 0.00 15.00 85.00
45 0.00 0.00 15.00 85.00
46 0.00 0.00 15.00 85.00
47 0.00 0.00 15.00 85.00
48 0.00 0.00 15.00 85.00
49 0.00 0.00 15.00 85.00
Week 8 - Day 50 0.00 0.00 15.00 85.00
51 0.00 0.00 15.00 85.00
52 0.00 0.00 15.00 85.00
53 0.00 0.00 15.00 85.00
54 0.00 0.00 15.00 85.00
55 0.00 0.00 15.00 85.00
56 0.00 0.00 15.00 85.00
Week 9 - Day 57 0.00 0.00 15.00 85.00
58 0.00 0.00 15.00 85.00
59 0.00 0.00 15.00 85.00
60 0.00 0.00 15.00 85.00
61 0.00 0.00 15.00 85.00
62 0.00 0.00 15.00 85.00
63 0.00 0.00 15.00 85.00
Week 10 - Day 64 0.00 0.00 15.00 85.00
65 0.00 0.00 15.00 85.00
66 0.00 0.00 15.00 85.00
67 0.00 0.00 15.00 85.00
68 0.00 0.00 15.00 85.00
69 0.00 0.00 15.00 85.00
70 0.00 0.00 15.00 85.00
Week 11 - Day 71 0.00 0.00 15.00 85.00
72 0.00 0.00 15.00 85.00
73 0.00 0.00 15.00 85.00
74 0.00 0.00 15.00 85.00
75 0.00 0.00 15.00 85.00
76 0.00 0.00 15.00 85.00
77 0.00 0.00 15.00 85.00
Week 12 - Day 78 0.00 0.00 15.00 85.00
79 0.00 0.00 15.00 85.00
80 0.00 0.00 15.00 85.00
81 0.00 0.00 15.00 85.00
82 0.00 0.00 15.00 85.00
83 0.00 0.00 15.00 85.00
84 0.00 0.00 15.00 85.00

How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.

How to find your Bodyfat %?


You may find some helpful info in this thread I started:
How do you check your Body Fat %?
Chart
G H

(D/F)x100 A-G

Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
170.73 12.27
0.00 0.00
0.00 0.00
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Suggested Calorie Intake

Calories/Pound Total Calories/Day


Min. Max. Min. Max
Cutting Phase 10 13 1850 2405
Maintenance Phase 13 15 2405 2775
Bulking Phase 15 18 2775 3330

Your Weight 185

How to use: Just input your current weight at the cell next to the Your Weight

NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***

Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com

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