*** Guide to Cutting, Bulking & Maintenance ***, [ Placeholder content for popup link ] The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fa, 12 reps of 20s Max Sprint then 40s jog 4min cooldown. It’s best that you keep your calendar with you at all times or in a place that you can easily access. 5 5 5 Time 49 0.00 0.00 15.00 85.00 8 8 8 8 0.00 0.00 61 0.00 0.00 15.00 85.00 53 0.00 0.00 15.00 85.00 britlifter's post called: My advice for all beginners and first time readers. You have to make sure that whatever routine you decide to go with is one that you’re comfortable with to ensure that you’re able to put your all into the workout session. Rep * 16 0.00 0.00 15.00 85.00 26 0.00 0.00 15.00 85.00 8 0.00 0.00 I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat. So is there a specific weight that you want to achieve? 8 33 0.00 0.00 15.00 85.00 8 This is where my fitness planner printables comes into play. 8 Classification Women (% fat) Men (% fat) - Min Max Min Max Min Max Min You can also read 30-day workout plans. IF in Cutting Phase: you may want to do more Cardio/HIT exercises. 5 5 IF in Cutting Phase: you may want to do more Cardio/HIT exercises. How to find your Bodyfat %? 0.00 0.00 1) 7 exercises 7 days of the week. Track your exercise, and start the journey to your best life! 4. 10 0.00 0.00 15.00 85.00 DO NOT change ANY of the values for the other columns. 7 0.00 0.00 15.00 85.00 Day 5: Exercise & Cardio Distance 5 version 1b by: Kilim AM Cardio 10 8 8 8 Ask your spouse to join you in your workouts, or have a friend be your accountability partner. 10 and do Abs until burnout.) See INFOGRAPHIC Below. Weight Rep Weight Rep Weight Rep 8 8 8 How to use: Just fill in the areas with your own data! 8 and repeat the cycle. Week 2 Week 4 Week 6 1. (No set routine, usually just use my Ab Ball and Ab Wheel a 10 70 0.00 0.00 15.00 85.00 0.00 0.00 Would you like to focus on your legs on Monday and then your biceps on Tuesday? 5 5 0.00 0.00 There are a lot of different spaces that you can use or locations that you can go to in order to get for you to do your daily workout routine. 6 Also, it’s best that you mix things up as you don’t just want to feel like your doing something repetitive. Just remember that you need to set an equal amount of time for both exercise and rest. 3 And that’s why this article is going to teach you how you should go about in creating your very own workout planner.Â You may also likeÂ learning plan templates. Weight List your warmup, strength and cardio activities, and goals on your workout plan template, then track your progress by week. 0.00 0.00 Day 6: Optional HIT Cardio Simply continue your sets then draw a line underneath on the dotted line to s Decide if you are Cutting, Bulking or in Maintenance Phase. Weight Goal (lb) Weight Loss Goal of Fat (lb) 8 8 Distance Just make sure that you take note of all the different exercises that you want to perform and include them in the planner.Â You may also seeÂ 30 day diet meal plan templates. Your Workout Planner. 5 10 5 Calories/Pound Total Calories/Day Protein 40% Carbs Instructions. * 0.00 0.00 Week 8 8 version 1b. Download PDF. ek 10 Week 12 8 0.00 0.00 Day 3: Exercises & Cardio 10 Calisthenics Workout Plan For Beginners PDF. 2 0.00 0.00 15.00 85.00 8 8 8 8 Commit to your own FREE Workout Plan! *** Guide to Cutting, Bulking & Maintenance *** 8 10 8 Party Planner Templates; Cornell Notes; Password Log; Reading Log; Digital Planners. 8 Or you can just use this worksheet however it fits your needs! Obese > 32% > 25% Pre-workout Warm-up Day 4: HIT Cardio Heart Rate Monitor Pedometer Watch Water Bottle 11 0.00 0.00 15.00 85.00 I don't say buy this specific sportwatch, you can get by with something cheaper that works for you, I am a data nut and LOVE seeing progress! 8 I personally own a Garmin Forerunner 405! 10 ur goal! Alt. : Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6) Week 7 - Day 43 0.00 0.00 15.00 85.00 8 8 Time Pull ups & DB Bent-over rows are done as a superset. 0.00 0.00 Workout planner helps individuals in achieving regularity which is very crucial for achieving fitness results. Aside from it containing your entire workout routine, there are other reasons as to why you’re going to need it. Input your bodyfat % in the bodyfat % column for that day. And with all that in mind, here are the steps that will allow you to create a proper workout planner: You’re going to need a basic calendar for this. Wolf's thread called: ****Guide to Cutting, Bulking & Maintenance**** Apr 20, 2018 - Track your workouts in style... fitness and workout planners, free printables and downloads. It is NOT set in stone. Building Muscle 101 Daily Workout Planner Author: Blake, owner www.building-muscle101.com Subject: Daily Workout Planner Keywords: daily workout planner, weight training schedule organizer Created Date: 1/14/2016 11:23:48 AM 0.00 0.00 Week 8 - Day 50 0.00 0.00 15.00 85.00 Week 5 - Day 29 0.00 0.00 15.00 85.00 Printable Food Journal via Happiness is Homemade. 10 10 10 : Monday = Day 1, Wednesday = Day 3, Friday = Day 5) - This GREAT thread is what the weight lifting plan has been based on! Week 1 Week 3 Week 5 Distance The free printable workout planner can have you on track to reach your goals in no time at all! 0.00 0.00 Week 7 8 Download a workout plan template in Excel before you hit the gym or workout room. 6 24 0.00 0.00 15.00 85.00 0.00 0.00 8 8 8 5 37 0.00 0.00 15.00 85.00 8 8 8 You can find planners just about anywhere or you can decide to use the ones we have here. Share. 8 Notebooks. the future. 8 You’ll need to be able to realize when you should start exercising, what kind of exercises you’re going to have to do, and when you’re allowed to take breaks. 74 0.00 0.00 15.00 85.00 Max Min Max Print PDF Below. You don’t want things to feel repetitive so it’s always best to change venues every now and the.Â You may also check out hereÂ 60 day workout plan templates. It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modif Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you. 5 Time When you’ve thought about when you should workout, the next step is to think about where you should be doing it. Planners. Day 2, Day 4 and Day 6 are HIT Cardio days. 0.00 0.00 It’s essential that you know everything that you should be doing in regards to working out. Week 8 Week 10 Week 12 Choose your Day, Muscle Group, enter exercises, reps, sets and rest/cardio time during a workout or right before one. 8 8 8 8 8 If you stick to your plan for the whole week, reward yourself with a small treat. 40 0.00 0.00 15.00 85.00 Note: Time Time Distance Time Week 11 5 How to use: Just fill in the areas with your own data! Let’s say that you’ve already set a sample workout schedule, but the problem is that you aren’t exactly able to do everything that you’re supposed to. (No set routine, usually just use my Ab Ball and Ab Wheel a, I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat. Weight 0.00 0.00 8 0.00 0.00 Rep 8 Jan 7, 2015 - Free Workout Logs - Download a printable workout log or use the Workout Log Template for Excel to track your fitness and training. - Weight 8 When you’ve already made a list of your obligations, then the next step is to figure out how much free time you have in between days.You may have an hour between getting off work and meeting your friends for drinks, or you may be able to take an extra long lunch break in the middle of the day. Weight 8 77 0.00 0.00 15.00 85.00 8 8 8 Just fill in the areas with your own data! 0.00 0.00 8 8 8 8 5 Essential Fat 10-12% 2-4% 0.00 0.00 at Simultaneously? A good example would be anywhere in your home that allows you to do your exercises freely. You can download this worksheet here: http://forum.bodybuilding.com/showthread.php?p=179499851, It is better to start on a light weight and doing good form than heavy weight and bad, (ie: Add 5lbs once the current weight becomes too easy. 40+ SAMPLE Workout Plan Templates in PDF | MS Word. Additional Printable Fitness Workout Routines . Week 1 Weight Rep 5 5Squat 5 10 8 Alt. 10 PC Description. 66 0.00 0.00 15.00 85.00 13 0.00 0.00 15.00 85.00 This entire worksheet is made by me to try and help track my progress in as simple a manner in one area. 80 0.00 0.00 15.00 85.00 Week 11 5 * 10 And a bunch more functions that are generally helpful! 8 0.00 0.00 Price Beat Guarantee. 8 14 0.00 0.00 15.00 85.00 8 Bench Press 5 5 5 Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously? 8 8 8 Mix it up! 19 0.00 0.00 15.00 85.00 How to use this worksheet: Just like everything else, knowing the when, where, and what keeps my days, weeks, and months on track and helps me to keep working toward my goals. Cardio Distance Time Distance Time Distance Time FREE Shipping on orders over $25 shipped by Amazon. Home; About; View All Workouts; Workout Wizard; Risks; Exercises; What To Eat; Workout Basics; Ask Questions; Report Bugs; Workout Plan Wizzard 389,506 workout plans made! at Simultaneously? 8 0.00 0.00 0.00 0.00 Week 2 Week 4 Week 6 Week 8 Wee Today, we’re sharing this fitness planner printable. Rep It’s best that you have at least an hour’s worth of free time so that you can get the most out of it, but that doesn’t necessarily mean you have to rule out other free periods. 65 0.00 0.00 15.00 85.00 39 0.00 0.00 15.00 85.00 0.00 0.00 4 0.00 0.00 15.00 85.00 ), AM Cardio: Light jog just to keep myself in my Fat Burning Zone on empty stomach. 51 0.00 0.00 15.00 85.00 * That just means your workout schedule is just a bit too much for you to handle, meaning that you’re going to have to make some adjustments. My advice for all beginners and first time readers. 8 8 8 Parcourez notre sélection de planner workout : vous y trouverez les meilleures pièces uniques ou personnalisées de nos calendriers et agendas boutiques. 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 How to use: Just fill in the areas with your own data! Cutting Phase 10 13 1850 2405 185 241 185 20 0.00 0.00 15.00 85.00 Week 1 Week 3 Week 5 Week 7 Wee SparkPeople.com my-calorie-counter.com FitDay.com 73 0.00 0.00 15.00 85.00 8 Day 2, Day 4 and Day 6 are HIT Cardio days. Tuesday & Thursday (Saturday optional): 12 Week Workout Program Planner. The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fa Post-workout Cooldown 5 5 5 Distance Time Distance Time Distance Time Distance Time Distance Weight Rep Weight Rep Weight Rep 10 It’s important that you spread out different types of exercises evenly throughout the week as you don’t want to just focus on a particular area of your body while the rest don’t get any work done. Planning a new training program? It is a sportwatch that has multiple functions. 2) Infographic with visual instructions to follow online. I warm-up each exercise doing the following: Followed by 20min Max Incline Treadmill Cooldown. It is better to start on a light weight and doing good form than heavy weight and bad f Workout Fitness Journal Nutrition Planners: Clip-in Bookmark, Sturdy Binding, Thick Pages & Laminated Protective Cover (Brown) 4.4 out of 5 stars 3. 0.00 0.00 5 0.00 0.00 By using one of our Ready-Made Workout Planner Templates, you can keep your motivations in mind to help you stay on track to a healthier body. MM/DD/YR to MM/DD/YR 8 84 0.00 0.00 15.00 85.00 Bonus Tip: Doing more than 4 sets for 1 exercise? Planning helps one to achieve desired results by analyzing exercises or sets that do not suit the body because working out is eventually coordinating the growth and development of your muscles. Set rewards for yourself. You can add your own dates on the Week # cells. Time 8 8 8 8 My Current Workout Plan: 8 You can decide to switch a routine for a particular day with another and see how things work for you.Â You may also seeÂ 30-day meal plan templates. Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipment! 0.00 0.00 0.00 0.00 8 8 Plus other people and articles and websites I have not mentioned! Followed by 20min Max Incline Treadmill Cooldown 0.00 0.00 95. 3. 83 0.00 0.00 15.00 85.00 69 0.00 0.00 15.00 85.00 (i.e. Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bulking a Decide the 3 non-consecutive days that you will be weight lifting (i.e. 8 Hugo Rivera's article called Cardio Exercise Basics The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in Please use this spreadsheet and modify it as you see fit. 8 8 8 at Simultaneously? Plus other people and articles and websites I have not mentioned! Weight 6 Distance Time Distance Time Distance Time Distance Time Distance Print PDF below for the home workout plan! 10 8 8 8 0.00 0.00 Again, it’s pretty easy to make workout calendar. 5 0.00 0.00 ek 9 Week 11 One example often planned by people in quarantine is regular exercise. And, with the use of Microsoft Word, preparing our planner templates for your own needs is a cinch! 8 0.00 0.00 IF in Bulking Phase: you may want to do less Cardio/HIT exercises. esday & Friday) So be sure to look at the steps to above to guarantee that you’re able to make a good planner as well as one that you’re comfortable with. 8 Have a workout buddy or accountability partner.