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Weight Training Plan Excel Template

I m contacting recently a personal trainer who wants a template that he can use to customize a 5-week training plan for his clients. I created this weight training plan template primarily for his request, ideas, and feedback. Hopefully this will be useful to many others as well.

The weight training plan contains multiple tabs, including two different layouts for the weight training schedule, a diet plan worksheet, weight and measurement log, and a body fat calculator.

Diet Plan(cutting workout plan)

This worksheet provides a way to list recommended calories for various meals. I’m not a nutritionist or doctor, so I didn’t include any recommendations or formulas in this table. It is just an example of how you can set up a diet plan, and is customizable.

Weight loss gym routine male

When it comes to achieving your best physique, a proper strength training program is essential.

Whether you’re looking to transform your body or just kick your training notch. It’s important to add training time to stimulate new muscle growth as you progress.

In general, beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Be careful that you should not attempt advanced workouts unless you have appropriate strength training experience.

Body recomposition workout plan

Whether you’re an expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace in workout.

The at-home workouts below require a limited amount of equipment. Some of the movements can be replaced for bodyweight exercises in which you use your body’s own weight as resistance.

These exercises can serve as a weeklong beginner routine or can be cycled to provide several sessions per week for advanced trainees.

Upper body workout routine

If your goal is weight loss, you should add a form of cardio, such as running or cycling, between sessions.

Equipment required: Flat weight bench, appropriate adjusting dumbbells based on your level of experience.

If you’re just starting out, you may want to visit a specialty store to get expert advice on selecting the right equipment. But if you know what you’re looking for, you can purchase adjustable dumbbells.

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Download Guide

Compatible with : Microsoft Office Excel, Libra Office, WPS Office, Google WorkSheet
  • Download The Template XLSX File Format
  • Use the Template

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