kethnaab-Rippletoe Planner v1a
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12 Week Workout Program Planner version 1 Rippletoe Program based from kethnaab's FAQ by: MM/DD/YR to MM/DD/YR This entire worksheet is made by me to try and help track my progress in as simple Please use this spreadsheet and modify it as you see fit. It is set for a 12 week plan but can easily be modified if you know basic MS Excel Just please try to send me a copy of your modification as I may one day use your m This worksheet has been inspired by: kethnaab' How to use this worksheet: * READ kethnaab's write-up and follow * Decide the 3 non-consecutive days that you will be weight lifting (i.e.: - Day 1, Day 3, and Day 5 are the lifting days. (i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day * Or you can just use this worksheet however it fits your needs! * You can add your own dates on the Week # cells. You can download this worksheet here Kilim Guide to Novice Barbell Training, aka the Official RIPPETOE-STAR Guide to Novice Barbell Training, aka http://forum.bodybuilding.com/showthread.php?p
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Transcript of kethnaab-Rippletoe Planner v1a
12 Week Workout Program Planner version 1a
Rippletoe Program based from kethnaab's FAQby:
MM/DD/YR to MM/DD/YR
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.Please use this spreadsheet and modify it as you see fit.It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
This worksheet has been inspired by:kethnaab's
How to use this worksheet:* READ kethnaab's write-up and follow it!
* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)* Or you can just use this worksheet however it fits your needs!
* You can add your own dates on the Week # cells.
You can download this worksheet here:
Kilim
Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ
Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ
http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ
Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ
http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851
Day 1: Exercises & Cardio
Week 1 Week 3 Week 5 Week 7 Week 9 Week 11Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep
Squat5 5 5 5 5 55 5 5 5 5 55 5 5 5 5 5
Bench Press5 5 5 5 5 55 5 5 5 5 55 5 5 5 5 5
Deadlift 5 5 5 5 5 5
Dips8-12 8-12 8-12 8-12 8-12 8-128-12 8-12 8-12 8-12 8-12 8-128-12 8-12 8-12 8-12 8-12 8-12
GHR, Hyperextension 12-15 12-15 12-15 12-15 12-15 12-15 or Reverse Hyper 12-15 12-15 12-15 12-15 12-15 12-15
Sets Rep Sets Rep Sets Rep Sets Rep Sets Rep Sets RepAbs
Distance Time Distance Time Distance Time Distance Time Distance Time Distance TimeCardio
Week 2 Week 4 Week 6 Week 8 Week 10 Week 12Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep
Squat5 5 5 5 5 55 5 5 5 5 55 5 5 5 5 5
Standing Press5 5 5 5 5 55 5 5 5 5 55 5 5 5 5 5
or
Pullups/Chinups 8-12 8-12 8-12 8-12 8-12 8-12(3 sets if Cleans are done) 8-12 8-12 8-12 8-12 8-12 8-12
8-12 8-12 8-12 8-12 8-12 8-12
Sets Rep Sets Rep Sets Rep Sets Rep Sets Rep Sets RepAbs
Distance Time Distance Time Distance Time Distance Time Distance Time Distance TimeCardio
How to use: Just fill in the areas with your own data!
Rows (3x5)
Cleans (5x3)
Day 2: Week 1 Week 3 Week 5 Week 7
Distance Time Distance Time Distance Time DistanceCardio
Week 2 Week 4 Week 6 Week 8Distance Time Distance Time Distance Time Distance
Cardio
How to use:Just fill in the areas with your own data!
Week 7 Week 9 Week 11Time Distance Time Distance Time
Week 8 Week 10 Week 12Time Distance Time Distance Time
Day 3: Exercises & Cardio
Week 1 Week 3 Week 5Weight Rep Weight Rep Weight Rep
Squat5 5 55 5 55 5 5
Standing Press5 5 55 5 55 5 5
or
Pullups/Chinups 8-12 8-12 8-12(3 sets if Cleans are done) 8-12 8-12 8-12
8-12 8-12 8-12
Sets Rep Sets Rep Sets RepAbs
Distance Time Distance Time Distance TimeCardio
Week 2 Week 4 Week 6Weight Rep Weight Rep Weight Rep
Squat5 5 55 5 55 5 5
Bench Press5 5 55 5 55 5 5
Deadlift 5 5 5
Dips8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
GHR, Hyperextension 12-15 12-15 12-15 or Reverse Hyper 12-15 12-15 12-15
Sets Rep Sets Rep Sets RepAbs
Distance Time Distance Time Distance TimeCardio
Rows (3x5)
Cleans (5x3)
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11Weight Rep Weight Rep Weight Rep
5 5 55 5 55 5 5
5 5 55 5 55 5 5
8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
Sets Rep Sets Rep Sets Rep
Distance Time Distance Time Distance Time
Week 8 Week 10 Week 12Weight Rep Weight Rep Weight Rep
5 5 55 5 55 5 5
5 5 55 5 55 5 5
5 5 5
8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
12-15 12-15 12-1512-15 12-15 12-15
Sets Rep Sets Rep Sets Rep
Distance Time Distance Time Distance Time
Day 4: HIT Cardio
Week 1 Week 3 Week 5 Week 7Distance Time Distance Time Distance Time Distance
Cardio
Week 2 Week 4 Week 6 Week 8Distance Time Distance Time Distance Time Distance
Cardio
How to use:Just fill in the areas with your own data!
Week 7 Week 9 Week 11Time Distance Time Distance Time
Week 8 Week 10 Week 12Time Distance Time Distance Time
Day 5: Exercise & Cardio
Week 1 Week 3 Week 5 Week 7Weight Rep Weight Rep Weight Rep Weight
Squat5 5 55 5 55 5 5
Bench Press5 5 55 5 55 5 5
Deadlift 5 5 5
Dips8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
Bicep Curl8-12 8-12 8-128-12 8-12 8-12
Tricep Extension8-12 8-12 8-128-12 8-12 8-12
Sets Rep Sets Rep Sets Rep SetsAbs
Distance Time Distance Time Distance Time DistanceCardio
Week 2 Week 4 Week 6 Week 8Weight Rep Weight Rep Weight Rep Weight
Squat5 5 55 5 55 5 5
Standing Press5 5 55 5 55 5 5
or
Pullups/Chinups 8-12 8-12 8-12(3 sets if Cleans are done) 8-12 8-12 8-12
8-12 8-12 8-12
Rows (3x5)
Cleans (5x3)
Bicep Curl8-12 8-12 8-128-12 8-12 8-12
Tricep Extension8-12 8-12 8-128-12 8-12 8-12
Sets Rep Sets Rep Sets Rep SetsAbs
Distance Time Distance Time Distance Time DistanceCardio
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11Rep Weight Rep Weight Rep
5 5 55 5 55 5 5
5 5 55 5 55 5 5
5 5 5
8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
8-12 8-12 8-128-12 8-12 8-12
8-12 8-12 8-128-12 8-12 8-12
Rep Sets Rep Sets Rep
Time Distance Time Distance Time
Week 8 Week 10 Week 12Rep Weight Rep Weight Rep
5 5 55 5 55 5 5
5 5 55 5 55 5 5
8-12 8-12 8-128-12 8-12 8-128-12 8-12 8-12
8-12 8-12 8-128-12 8-12 8-12
8-12 8-12 8-128-12 8-12 8-12
Rep Sets Rep Sets Rep
Time Distance Time Distance Time
Day 6:
Week 1 Week 3 Week 5 Week 7Distance Time Distance Time Distance Time Distance
Cardio
Week 2 Week 4 Week 6 Week 8Distance Time Distance Time Distance Time Distance
Cardio
How to use:Just fill in the areas with your own data!
Week 7 Week 9 Week 11Time Distance Time Distance Time
Week 8 Week 10 Week 12Time Distance Time Distance Time
Body Fat Tracking ChartA B C D E F G
(AxB)/100 A-C 100-E (D/F)x100
Fat (lb)
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00 170.732 0.00 0.00 15.00 85.00 0.003 0.00 0.00 15.00 85.00 0.004 0.00 0.00 15.00 85.00 0.005 0.00 0.00 15.00 85.00 0.006 0.00 0.00 15.00 85.00 0.007 0.00 0.00 15.00 85.00 0.00
Week 2 - Day 8 0.00 0.00 15.00 85.00 0.009 0.00 0.00 15.00 85.00 0.00
10 0.00 0.00 15.00 85.00 0.0011 0.00 0.00 15.00 85.00 0.0012 0.00 0.00 15.00 85.00 0.0013 0.00 0.00 15.00 85.00 0.0014 0.00 0.00 15.00 85.00 0.00
Week 3 - Day 15 0.00 0.00 15.00 85.00 0.0016 0.00 0.00 15.00 85.00 0.0017 0.00 0.00 15.00 85.00 0.0018 0.00 0.00 15.00 85.00 0.0019 0.00 0.00 15.00 85.00 0.0020 0.00 0.00 15.00 85.00 0.0021 0.00 0.00 15.00 85.00 0.00
Week 4 - Day 22 0.00 0.00 15.00 85.00 0.0023 0.00 0.00 15.00 85.00 0.0024 0.00 0.00 15.00 85.00 0.0025 0.00 0.00 15.00 85.00 0.0026 0.00 0.00 15.00 85.00 0.0027 0.00 0.00 15.00 85.00 0.0028 0.00 0.00 15.00 85.00 0.00
Week 5 - Day 29 0.00 0.00 15.00 85.00 0.0030 0.00 0.00 15.00 85.00 0.0031 0.00 0.00 15.00 85.00 0.0032 0.00 0.00 15.00 85.00 0.0033 0.00 0.00 15.00 85.00 0.0034 0.00 0.00 15.00 85.00 0.0035 0.00 0.00 15.00 85.00 0.00
Week 6 - Day 36 0.00 0.00 15.00 85.00 0.0037 0.00 0.00 15.00 85.00 0.0038 0.00 0.00 15.00 85.00 0.0039 0.00 0.00 15.00 85.00 0.0040 0.00 0.00 15.00 85.00 0.0041 0.00 0.00 15.00 85.00 0.00
Date (MM/DD/YR)
Weight (lb)
% Body Fat
Lean Body
Mass (lb)
Body Fat % Goal
Lean Body
Mass % Goal
Weight Goal (lb)
42 0.00 0.00 15.00 85.00 0.00Week 7 - Day 43 0.00 0.00 15.00 85.00 0.00
44 0.00 0.00 15.00 85.00 0.0045 0.00 0.00 15.00 85.00 0.0046 0.00 0.00 15.00 85.00 0.0047 0.00 0.00 15.00 85.00 0.0048 0.00 0.00 15.00 85.00 0.0049 0.00 0.00 15.00 85.00 0.00
Week 8 - Day 50 0.00 0.00 15.00 85.00 0.0051 0.00 0.00 15.00 85.00 0.0052 0.00 0.00 15.00 85.00 0.0053 0.00 0.00 15.00 85.00 0.0054 0.00 0.00 15.00 85.00 0.0055 0.00 0.00 15.00 85.00 0.0056 0.00 0.00 15.00 85.00 0.00
Week 9 - Day 57 0.00 0.00 15.00 85.00 0.0058 0.00 0.00 15.00 85.00 0.0059 0.00 0.00 15.00 85.00 0.0060 0.00 0.00 15.00 85.00 0.0061 0.00 0.00 15.00 85.00 0.0062 0.00 0.00 15.00 85.00 0.0063 0.00 0.00 15.00 85.00 0.00
Week 10 - Day 64 0.00 0.00 15.00 85.00 0.0065 0.00 0.00 15.00 85.00 0.0066 0.00 0.00 15.00 85.00 0.0067 0.00 0.00 15.00 85.00 0.0068 0.00 0.00 15.00 85.00 0.0069 0.00 0.00 15.00 85.00 0.0070 0.00 0.00 15.00 85.00 0.00
Week 11 - Day 71 0.00 0.00 15.00 85.00 0.0072 0.00 0.00 15.00 85.00 0.0073 0.00 0.00 15.00 85.00 0.0074 0.00 0.00 15.00 85.00 0.0075 0.00 0.00 15.00 85.00 0.0076 0.00 0.00 15.00 85.00 0.0077 0.00 0.00 15.00 85.00 0.00
Week 12 - Day 78 0.00 0.00 15.00 85.00 0.0079 0.00 0.00 15.00 85.00 0.0080 0.00 0.00 15.00 85.00 0.0081 0.00 0.00 15.00 85.00 0.0082 0.00 0.00 15.00 85.00 0.0083 0.00 0.00 15.00 85.00 0.0084 0.00 0.00 15.00 85.00 0.00
How to use:1. Input the date on the date column for that day.2. Input your weight in the weight column for that day.3. Input your bodyfat % in the bodyfat % column for that day.4. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?You may find some helpful info in this thread I started:
Classification
Essential Fat 10-12% 2-4%Athletes 14-20% 6-13%Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%Obese > 32% > 25%
How do you check your Body Fat %?
Women (% fat)
Men (% fat)
Body Fat Tracking ChartH
A-G
12.270.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.00
Weight Loss
Goal of Fat (lb)
0.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.000.00
Suggested Calorie Intake
Calories/Pound Total Calories/Day Protein 40% Carbs 40%Min Max Min Max Min Max Min Max
Cutting Phase 10 13 1850 2405 185 241 185 241Maintenance Phase 13 15 2405 2775 241 278 241 278Bulking Phase 15 18 2775 3330 278 333 278 333
Your Weight 185
How to use:
NOTE: The values above are taken from the article called
Helpful Websites:
Just input your current weight at the cell next to the Your Weight Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.
*** Guide to Cutting, Bulking & Maintenance ***
SparkPeople.commy-calorie-counter.comFitDay.com
Fats 20%Min Max41 5353 6262 74
Other Info
32 Your Age 188 Your Max HR185 28.13 Your BMI68 92.50
138.75
Ideal For (% Max HR) Desired benefitBeats/MinuteMin Max
Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113Weight Management (60-70%) Lose Weight/ Burn Fat 113 132
Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150Optimal Conditioning (80-90%) Maintain Excellent Fitness Condition 150 169
Elite Athlete (90-100%) Maintain Superb Athletic Condition 169 188
Recommended Water Intake/Day 28.13 Your BMILifestyle Ounces Cups Liter Gallon BMI Weight Status Categories
Sedentary 92.50 11.56 2.73 0.72 < 18.5 UnderweightActive 138.75 17.34 4.10 1.08 18.5-24.9 Normal
Note: 25-29.9 OverweightAdd 16 oz/day for Dry Climate > 30 Obese
Your Weight (lbs)Your Height (inches) Suggested Sedentary Lifestyle Water Intake (oz)
Suggested Active Lifestyle Water Intake (oz)
How to use: Just input your Age, Weight (in lbs) and your Height (in inches).
Add 16 oz/day for Strenous Exercise
Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm
