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  1. #1
    Registered User jjh4's Avatar
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    8 Programs, 1 Spreadsheet.

    Posted this in the misc a few min ago, thought this would be a decent place for it too!

    Something I have been casually working on for the last couple years.

    Heres a lil taste, scroll down for the full file.






    I got into this habit of creating excel spreadsheets of workouts/routines I am on so I can print them off and take with me to the gym. Been doing it for a while and I thought I would share what Ive made.

    I do this for several reasons:

    1. My workouts have structure
    2. I can track my progress
    3. I know how much weight I should be using, I don't have to remember
    4. Personally, it serves as motivation too

    Programs I have included in 1 Spreadsheet (multiple tabs)

    Layne Nortons PHAT - Currently on it now, love it and I know there is a lot of love on the Misc for it too.

    FST-7

    Max -OT

    Bill Starrs (MadCow) 5x5

    Starting Strength

    German Volume Training

    A Linear periodization Routine - INSANELY high volume, paired with a bulking meal plan of 4k+ cals, it helped me gain 26+lbs in 3 months.

    A custom routine I made. Its high volume, there is no crazy science/methodology behind it...but if you wanna give it a try, go for it.

    Id like to add, GST (growth stimulus training), 5/3/1, and a handful of other programs. Send me a PM if you have a program you'd like to see on there.


    ********************Disclaimer*******************

    I did not create all of these programs. I cannot take credit for the science/methodology behind the routines. At the bottom of every sheet, you will find a link to where I pulled the routine. EX: Layne Nortons PHAT, I pulled it from simplyshredded...all I did was put it into Excel, throw some color in, organize it, and thats IT!

    Please follow the link to the routine so you can learn about what you are doing, read the notes, etc etc....not everything is in the excel sheet. If you want to get the most out of your workouts...go to the sources and read up. All I did was create a simple tool for you to print off and take to the gym with you...thats it.

    There are bound to be mistakes/typos in the tables. I apologize in advance for these, just let me know and I will do my best to correct them.

    I am sorry if the color schemes aren't to your liking, I kinda played around with em and did what I thought looked ok. The spreadsheet is not locked, so feel free to change the routines to your school colors, favorite colors, or just black and white...Its your world.

    *******************************DISCLAIMER********* ******************



    I am an idiot when it comes to this stuff, so hopefully these links work.

    --------NO VIRUS (srs)--------

    http://www.megaupload.com/?d=L5E6IBD9


    http://www.mediafire.com/?prb9a5ff1t4f0bq


    Those are two links for the same file, in case 1 doesn't work. If they are both fail...please let me know / offer advice on how I can upload/share them.


    I am not a pro with excel, nor am I a pro weightlifter/trainer....I welcome all constructive criticism, so let me know if there is something you think should be added, taken out, changed, edited...anything!




    Hopefully yall like it!
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  2. #2
    Banned kaima22g's Avatar
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    I memorize my routines, but this will help a lot of people, repped..with 0 rep power :/
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  3. #3
    Registered User coconuttree2009's Avatar
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    Cool, thanks for posting!
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  4. #4
    Registered User jjh4's Avatar
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    Originally Posted by kaima22g View Post
    I memorize my routines, but this will help a lot of people, repped..with 0 rep power :/
    I used to memorize mine too but it was kinda tricky memorizing the weights I used for each set...when drop sets and extended sets got involved it was even more complicated
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  5. #5
    200lb Here I Come madkad's Avatar
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    will rep for helping others good job
    Squat = 336lb x5 (want 350lb)
    Bench Press = 198lb x3 (want 200lb x 5)
    Dead Lifts = 374lb x1 (want 400lb)

    www.unleashedbeasts.com = Prizes to win in our competition now
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  6. #6
    Registered User jjh4's Avatar
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    bump
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  7. #7
    Registered User jjh4's Avatar
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    another bump for those interested
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  8. #8
    Registered User thenk24's Avatar
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    Nice spreadsheet there. I'd be interested in seeing more on there if you have the time
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  9. #9
    nice toes man cut.copy's Avatar
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    Would rep but Im recharging.

    Hope you don't mind me asking a question here and there - pondering giving it a shot.
    c☆c☆c
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  10. #10
    Registered User jjh4's Avatar
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    epic bump
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  11. #11
    Registered User PowerDistance's Avatar
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    New File Upload

    hey man,

    Just started the German Volume Training and been searching for a template.. saw yours and I wanted it bad! I always forget where I am at.. except the two links provided are no longer accessible. Wondering if you could upload them again? Thatd be awesome man.
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  12. #12
    Registered User steve1206's Avatar
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    I use Excel to record workouts...3+ years with now...my spreadsheets are just not as pretty as yours..Good job
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  13. #13
    Registered User MaduZaL's Avatar
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    Could someone please re-upload this great spreadsheet, I really need the PHAT routine.

    thanks!!
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  14. #14
    Registered User strat24's Avatar
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    Originally Posted by MaduZaL View Post
    Could someone please re-upload this great spreadsheet, I really need the PHAT routine.

    thanks!!

    I could use it too.
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  15. #15
    Registered User MaduZaL's Avatar
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    bump
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