TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B
HOW TO FILL OUT THE JOURNAL FILL YOUR NAME HERE EXAMPLE FORM WEEK # OF YOUR PROGRAM DATE: DATE HERE WEIGHT: YOUR WEIGHT AT BEGINNING CALORIES: CALORIE ALLOWANCE OF WEEK WEEK: EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET VOLUME SQUATS A1 6 12 see note max 30 sec COMPLETE ALL A EXERCISES, SETS AND REPS, THEN COMPLETE ALL B EXERCISES AND SO ON NUMBER OF TIMES YOU REPEAT A MOVEMENT PER SET TIME YOU SHOULD REST BETWEEN SETS NOTE THE KG/LBS WEIGHT FOR EACH SET SETS X REPS X WEIGHT NUMBER OF TIMES YOU COMPLETE THE REPS OF THE EXERCISE THE WEIGHT YOU SHOULD LOAD FOR THIS EXERCISE DETERMINED BY LEVEL
DAY ONE LEG DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume PAUSE BACK A1 6 12 see note 90 sec SQUATS NOTE// Graded based on body weight for intensity level MALE FEMALE Goal Volume Goal Volume Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level 1 20 KG / 44 LBS 1440 KG / 3168 LBS Level 2 54 KG / 119 LBS 3900 KG / 8580 LBS Level 2 30 KG / 66 LBS 2160 KG / 4752 LBS Level 3 71 KG / 156 LBS 5100 KG / 11,200 LBS Level 3 40 KG / 88 LBS 2880 KG / 6336 LBS Level 4 87.5 KG / 192.5 LBS 6300 KG / 13,860 LBS Level 4 50 KG / 110 LBS 3600 KG / 7920 LBS Level 5 100 KG / 220 LBS 7200 KG / 15,840 LBS Level 5 60 KG / 132 LBS 4320 KG / 9504 LBS REMEMBER// Post your LEVEL and VOLUME in the group - bonus points for a sweaty selfie
DAY ONE LEG DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET DB WALKING B1 5 16 RPE 7 0 LUNGE ROMANIAN B2 5 12 RPE 7 30 sec DEADLIFTS BURPEES C1 N/A Body 0 5 MINS AMRAP NOTE// AMRAP - As Many Reps As Possible Note how many reps you complete in 5 mins - COMPLETE TABLE ABOVE Comment in the group how many Burpees you did this week - everyone should have a sweaty selfie
DAY TWO SPRINT DAY DATE: WEIGHT: FOR FUN CALORIES: WEEK: EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SPRINTS A1 1 400m Bodyweight 60 sec SPRINTS B1 3 200m Bodyweight 60 sec SPRINTS C1 4 100m Bodyweight 60 sec SPRINTS D1 6 50m Bodyweight 60 sec SPRINTS E1 1 800m Bodyweight 60 sec REMEMBER// 60 seconds rest between each set Post your TIME and RUN or ROW in the group - bonus point for a sweaty selfie FOAM ROLLING - SEE VIDEOS
DAY THREE ITS ALL GOING TO HURT DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume BENCH PRESS A1 6 12 see note 60 sec CHIN UPS A2 6 10 see note 60 sec (SUPERINATED) MALE FEMALE Goal Volume Goal Volume Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level 1 20 KG / 44 LBS 1440 KG / 3168 LBS Level 2 54 KG / 119 LBS 3900 KG / 8580 LBS Level 2 30 KG / 66 LBS 2160 KG / 4752 LBS Level 3 71 KG / 156 LBS 5100 KG / 11,200 LBS Level 3 40 KG / 88 LBS 2880 KG / 6336 LBS Level 4 87.5 KG / 192.5 LBS 6300 KG / 13,860 LBS Level 4 50 KG / 110 LBS 3600 KG / 7920 LBS Level 5 100 KG / 220 LBS 7200 KG / 15,840 LBS Level 5 60 KG / 132 LBS 4320 KG / 9504 LBS CHIN UP LEVELS Level 1 Level 2 Level 3 Level 4 Level 5 Jumping Band Assisted Body Plus 5 KG Plus 10 KG
DAY THREE ITS ALL GOING TO HURT DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET DB PRESS B1 5 8 RPE 7 0 BB BENT OVER B2 5 8 RPE 7 0 ROW THRUSTERS C3 N/A See 60 sec 5 MINS AMRAP NOTE// AMRAP - As Many Reps As Possible Female Thrusters - 20KG / 44LBS Male Thrusters - 40KG / 88LBS Note Note how many reps of the Thrusters you complete in 5 mins - COMPLETE TABLE ABOVE Comment in the group - Your LEVEL and VOLUME for Bench Press - How many Thrusters you did this week - everyone should have a sweaty selfie
DAY FOUR TIME TRIAL WEIGHT: FOR TIME CALORIES: WEEK: DATE: EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SPRINTS A1 1 1km Body 5 min SPRINTS B1 1 1km Body 5 min REMEMBER// Post your TOTAL TIME in the group - bonus point for a sweaty selfie FOAM ROLLING - SEE VIDEOS
DAY FIVE BOOOTAY DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume SUMO A1 6 12 see note 90 sec DEADLIFTS NOTE// Graded based on body weight for intensity level MALE FEMALE Goal Volume Goal Volume Level 1 42 KG / 91.5 LBS 3000 KG / 6600 LBS Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level 2 55.5 KG / 122.5 LBS 4000 KG / 8800 LBS Level 2 50 KG / 110 LBS 3600 KG / 7920 LBS Level 3 83.5 KG / 183 LBS 6000 KG / 13,200 LBS Level 3 60 KG / 132 LBS 4320 KG / 9504 LBS Level 4 111 KG / 244.5 LBS 8000 KG / 17,600 LBS Level 4 70 KG / 154 LBS 5040 KG / 11,088 LBS Level 5 139 KG / 305.5 LBS 10,000 KG / 22,000 LBS Level 5 80 KG / 176 LBS 5760 KG / 12,672 LBS REMEMBER// Post your LEVEL and VOLUME in the group - bonus point for a sweaty selfie
DAY GIVE BOOOTAY DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET SINGLE OR B1 5 15 RPE 7 0 DOUBLE KETTLE BELL SWING LEG RAISE OR B2 5 20 Body 30 sec TOE TO BAR PUSH UP OR B3 N/A Body 0 5 MIN SIT UPS NOTE// AMRAP - As Many Reps As Possible Note how many reps of the Push Ups/ Sits Ups you complete in 5 mins - COMPLETE TABLE ABOVE
DAY SIX JUST MOVE DAY FOR TIME EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SET SET SET SET SET SET JUST MOVE A1 as req Body 0 30 mins REMEMBER// Post your JUST MOVE activity in the group - bonus point for a sweaty selfie
DAY SEVEN JUST MOVE DAY FOR TIME EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SET SET SET SET SET SET JUST MOVE A1 as req Body 0 30 mins REMEMBER// Post your JUST MOVE activity in the group - bonus point for a sweaty selfie