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.
Bill Starrs (MadCow) 5x5
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.
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.
I am an idiot when it comes to this stuff, so hopefully these links work.
--------NO VIRUS (srs)--------
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!
Results 1 to 16 of 16
Thread: 8 Programs, 1 Spreadsheet.
07-14-2011, 12:31 AM #1
8 Programs, 1 Spreadsheet.
07-14-2011, 12:48 AM #2
I memorize my routines, but this will help a lot of people, repped..with 0 rep power :/
07-14-2011, 06:56 AM #3
- Join Date: Aug 2009
- Location: United Kingdom (Great Britain)
- Age: 35
- Posts: 1,724
- Rep Power: 2577
Cool, thanks for posting!
07-14-2011, 08:50 AM #4
07-14-2011, 08:54 AM #5
- Join Date: Nov 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 1,569
- Rep Power: 424
will rep for helping others good jobSquat = 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
07-14-2011, 12:51 PM #6
07-16-2011, 09:17 PM #7
another bump for those interested
07-16-2011, 10:29 PM #8
Nice spreadsheet there. I'd be interested in seeing more on there if you have the time
07-16-2011, 11:27 PM #9
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
12-11-2011, 08:03 PM #10
11-06-2013, 04:01 PM #11
New File Upload
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.
11-06-2013, 06:13 PM #12
I use Excel to record workouts...3+ years with now...my spreadsheets are just not as pretty as yours..Good job
11-11-2013, 04:01 PM #13
Could someone please re-upload this great spreadsheet, I really need the PHAT routine.
11-11-2013, 05:44 PM #14
11-12-2013, 02:19 AM #15
01-18-2015, 10:30 AM #16
By jon4127 in forum Workout ProgramsReplies: 8Last Post: 10-09-2005, 10:02 PM