Thread: Workout (program) Templates?

I just create my own in Excel.

Originally Posted by P-funk

I just create my own in Excel.

I'm just looking for some Excel Sheets from someone with a hell of lot more experience than my 7-8 months of bodybuilding.

I'm trying to eliminate trail and error... as much as I can.

Hell, what was a year of planning has turned into three years for me. Somebody smarter than myself has been through this and knows exactly how to monitor progress, at least "generically", and adaptively, I think.

Totally off topic.. but im still really astounded by the progress you've made in 7-8 months. What kind of physique did you have before? are you quite genetically gifted when it comes to packing on muscle?

my template looks something like


foam roll/flexibility
mobility/dynamic warm up
core/stabilization
reactive training/plyometric
resistance training
energy system development
stretching/cool down

i think its impossible to not go through the trial and error process

just because a program works for me, that doesnt mean it will work for you. I could train 7 days a week and see as much progress as someone that trains 3 days a week. Just keep track of what you do from now on. Design a program and take meausurements of your body before/after. Then adjust frequencies, rest periods, even diet; just something different for another 4-6 weeks. Eventually you will see that your body responds better to one style of training than others. Then all you have to do is go back to that and repeat it.

Originally Posted by StanUk

Totally off topic.. but im still really astounded by the progress you've made in 7-8 months. What kind of physique did you have before? are you quite genetically gifted when it comes to packing on muscle?

People have asked this question again and again. In my 20's (45 now) I worked out for a year or so. I actually acheived a 405BP (nothing these days). I got frustrated because it seemed the only way to improve that was by gaining weight, excessive fat included. I was up to 235. I considered that lift my natural limit.

Stupid.

I guess "muscle has memory". I'm not genetically gifted though both my parents were athletic. I've always had a passion for sports. A year ago, however, I looked pretty pathetic. After many years of sitting in front of a computer - never exercising... I've decided to give this my best shot... while I can!

I'm a "photog, maybe an artist" - I want to try to experience the finest beauty God has to offer - the human form... while developing a style to present the images.


I won't be photographing my body, except for study. I'll just "learn how to interpret the form". I don't have the gift... others do.