WEIGHT LIFTING MAX PERCENTAGE CHART ***HOW TO USE THIS CHART: Find your 1 rep max (1RM) in left hand column. Slide your finger over until you reach the percentage the
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WORKOUT CHART Structure your weekly strength training plan.
WEEK
/
/
–
/
/
GOALS
WARM UP ACTIVITY
DAYS: TIME / DIST
SETS / REPS
/
/
/
/
INTENSITY*
CORE BODY - STRENGTH TRAINING EXERCISES
SETS / REPS
NOTES
DAYS: WEIGHT
REST TIME
NOTES
/ / /
UPPER BODY - STRENGTH TRAINING EXERCISES
SETS / REPS
DAYS:
WEIGHT
REST TIME
NOTES
/ / / / / /
LOWER BODY - STRENGTH TRAINING EXERCISES
SETS / REPS
DAYS:
WEIGHT
REST TIME
NOTES
/ / / / / /
COOL DOWN ACTIVITY
DAYS: TIME / DIST
SETS / REPS
/
/
/
/
INTENSITY*
NOTES
* intensity: easy/medium/hard or poor/good/excellent Workout Chart Template
