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8-Week Strength Training Plan

The document outlines a 12-week workout program with specific exercises, sets, repetitions, and weight targets for each week. It includes three workouts per week focusing on push/core, pull/calves, and legs. Each workout contains 4-5 exercises. The target weights and repetitions are listed for each set of each exercise for weeks 1 through 8, with deload weeks in weeks 5 and 9.

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john
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
1K views48 pages

8-Week Strength Training Plan

The document outlines a 12-week workout program with specific exercises, sets, repetitions, and weight targets for each week. It includes three workouts per week focusing on push/core, pull/calves, and legs. Each workout contains 4-5 exercises. The target weights and repetitions are listed for each set of each exercise for weeks 1 through 8, with deload weeks in weeks 5 and 9.

Uploaded by

john
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date

Week 8
Completed
Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Wide-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Chin-Up
Workout 2 Set 1
Pull and Calves Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date

Week 8
Completed
Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable-Row (Close-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Barbell Single-Leg Split Squat
Set 1
Set 2
Workout 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
Date Date

Workout Exercise Week 1 Week 2


Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Pull-Up
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date Date Date

Week 5 Week 6 Week 7 Week 8


Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date

Week 8
Target Completed
Reps Weight Reps
Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!

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