12 Week Workout Program Planner version 1a

Rippletoe Program based from kethnaab's FAQ

by: Kilim
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 min

This worksheet has been inspired by:

kethnaab's Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ

How to use this worksheet:

* READ kethnaab's write-up and follow it! Guide to Novice Barbell Training, aka the Official RIPPETOE-START

* 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: http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851

ner in one area.

sk someone to modify it for you.

d spreadsheet as you have used mine :D

RTING STRENGTH FAQ

aka the Official RIPPETOE-STARTING STRENGTH FAQ

Wednesday & Friday)

hp?p=179499851#post179499851
Day 1: Exercises & Cardio

Week 1 Week 3 Week 5 Week 7 Week 9 Week 11

Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep
5 5 5 5 5 5
Squat 5 5 5 5 5 5
5 5 5 5 5 5

5 5 5 5 5 5
Bench Press 5 5 5 5 5 5
5 5 5 5 5 5

Deadlift 5 5 5 5 5 5

8-12 8-12 8-12 8-12 8-12 8-12

Dips 8-12 8-12 8-12 8-12 8-12 8-12
8-12 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 Rep
Abs

Distance Time Distance Time Distance Time Distance Time Distance Time Distance Time
Cardio

Week 2 Week 4 Week 6 Week 8 Week 10 Week 12

Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep
5 5 5 5 5 5
Squat 5 5 5 5 5 5
5 5 5 5 5 5

5 5 5 5 5 5
Standing Press 5 5 5 5 5 5
5 5 5 5 5 5

Rows (3x5)
or
Cleans (5x3)

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 Rep
Abs

Distance Time Distance Time Distance Time Distance Time Distance Time Distance Time
Cardio

How to use: Just fill in the areas with your own data!
Day 2:
Week 1 Week 3 Week 5 Week 7
Distance Time Distance Time Distance Time Distance Time
Cardio

Week 2 Week 4 Week 6 Week 8

Distance Time Distance Time Distance Time Distance Time
Cardio

How to use:
Just fill in the areas with your own data!
 Week 9 Week 11
Distance Time Distance Time

Week 10 Week 12
Distance Time Distance Time
Day 3: Exercises & Cardio

Week 1 Week 3 Week 5 Week 7

Weight Rep Weight Rep Weight Rep Weight
5 5 5
Squat 5 5 5
5 5 5

5 5 5
Standing Press 5 5 5
5 5 5

Rows (3x5)
or
Cleans (5x3)

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 Rep Sets

Abs

Distance Time Distance Time Distance Time Distance

Cardio

Week 2 Week 4 Week 6 Week 8

Weight Rep Weight Rep Weight Rep Weight
5 5 5
Squat 5 5 5
5 5 5

5 5 5
Bench Press 5 5 5
5 5 5

Deadlift 5 5 5

8-12 8-12 8-12

Dips 8-12 8-12 8-12
8-12 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 Rep Sets

Abs
 Distance Time Distance Time Distance Time Distance
Cardio

How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

5 5 5
5 5 5
5 5 5

8-12 8-12 8-12

8-12 8-12 8-12
8-12 8-12 8-12

Rep Sets Rep Sets Rep

Time Distance Time Distance Time

Week 8 Week 10 Week 12

Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

5 5 5
5 5 5
5 5 5

5 5 5

8-12 8-12 8-12

8-12 8-12 8-12
8-12 8-12 8-12

12-15 12-15 12-15

12-15 12-15 12-15

Rep Sets Rep Sets Rep

Time Distance Time Distance Time
Day 4: HIT Cardio

Week 1 Week 3 Week 5 Week 7

Distance Time Distance Time Distance Time Distance Time
Cardio

Week 2 Week 4 Week 6 Week 8

Distance Time Distance Time Distance Time Distance Time
Cardio

How to use:
Just fill in the areas with your own data!
 Week 9 Week 11
Distance Time Distance Time

Week 10 Week 12
Distance Time Distance Time
Day 5: Exercise & Cardio

Week 1 Week 3 Week 5 Week 7

Weight Rep Weight Rep Weight Rep Weight
5 5 5
Squat 5 5 5
5 5 5

5 5 5
Bench Press 5 5 5
5 5 5

Deadlift 5 5 5

8-12 8-12 8-12

Dips 8-12 8-12 8-12
8-12 8-12 8-12

8-12 8-12 8-12

Bicep Curl
8-12 8-12 8-12

8-12 8-12 8-12

Tricep Extension
8-12 8-12 8-12

Sets Rep Sets Rep Sets Rep Sets

Abs

Distance Time Distance Time Distance Time Distance

Cardio

Week 2 Week 4 Week 6 Week 8

Weight Rep Weight Rep Weight Rep Weight
5 5 5
Squat 5 5 5
5 5 5

5 5 5
Standing Press 5 5 5
5 5 5

Rows (3x5)
or
Cleans (5x3)

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
 8-12 8-12 8-12
Bicep Curl
8-12 8-12 8-12

8-12 8-12 8-12

Tricep Extension
8-12 8-12 8-12

Sets Rep Sets Rep Sets Rep Sets

Abs

Distance Time Distance Time Distance Time Distance

Cardio

How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

5 5 5
5 5 5
5 5 5

5 5 5

8-12 8-12 8-12

8-12 8-12 8-12
8-12 8-12 8-12

8-12 8-12 8-12

8-12 8-12 8-12

8-12 8-12 8-12

8-12 8-12 8-12

Rep Sets Rep Sets Rep

Time Distance Time Distance Time

Week 8 Week 10 Week 12

Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5

5 5 5
5 5 5
5 5 5

8-12 8-12 8-12

8-12 8-12 8-12
8-12 8-12 8-12
8-12 8-12 8-12
8-12 8-12 8-12

8-12 8-12 8-12

8-12 8-12 8-12

Rep Sets Rep Sets Rep

Time Distance Time Distance Time

Day 6:

Week 1 Week 3 Week 5 Week 7

Distance Time Distance Time Distance Time Distance
Cardio

Week 2 Week 4 Week 6 Week 8

Distance Time Distance Time Distance Time Distance
Cardio

How to use:
Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Time Distance Time Distance Time

Week 8 Week 10 Week 12

Time Distance Time Distance Time
 Body Fat Tracking Chart
A B C D E F

(AxB)/100 A-C 100-E

Lean
Lean
Date Weight % Body Body Fat Body
Fat (lb) Body
(MM/DD/YR) (lb) Fat % Goal Mass %
Mass (lb)
Goal
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00
2 0.00 0.00 15.00 85.00
3 0.00 0.00 15.00 85.00
4 0.00 0.00 15.00 85.00
5 0.00 0.00 15.00 85.00
6 0.00 0.00 15.00 85.00
7 0.00 0.00 15.00 85.00
Week 2 - Day 8 0.00 0.00 15.00 85.00
9 0.00 0.00 15.00 85.00
10 0.00 0.00 15.00 85.00
11 0.00 0.00 15.00 85.00
12 0.00 0.00 15.00 85.00
13 0.00 0.00 15.00 85.00
14 0.00 0.00 15.00 85.00
Week 3 - Day 15 0.00 0.00 15.00 85.00
16 0.00 0.00 15.00 85.00
17 0.00 0.00 15.00 85.00
18 0.00 0.00 15.00 85.00
19 0.00 0.00 15.00 85.00
20 0.00 0.00 15.00 85.00
21 0.00 0.00 15.00 85.00
Week 4 - Day 22 0.00 0.00 15.00 85.00
23 0.00 0.00 15.00 85.00
24 0.00 0.00 15.00 85.00
25 0.00 0.00 15.00 85.00
26 0.00 0.00 15.00 85.00
27 0.00 0.00 15.00 85.00
28 0.00 0.00 15.00 85.00
Week 5 - Day 29 0.00 0.00 15.00 85.00
30 0.00 0.00 15.00 85.00
31 0.00 0.00 15.00 85.00
32 0.00 0.00 15.00 85.00
33 0.00 0.00 15.00 85.00
34 0.00 0.00 15.00 85.00
35 0.00 0.00 15.00 85.00
Week 6 - Day 36 0.00 0.00 15.00 85.00
37 0.00 0.00 15.00 85.00
38 0.00 0.00 15.00 85.00
39 0.00 0.00 15.00 85.00
40 0.00 0.00 15.00 85.00
41 0.00 0.00 15.00 85.00
 42 0.00 0.00 15.00 85.00
Week 7 - Day 43 0.00 0.00 15.00 85.00
44 0.00 0.00 15.00 85.00
45 0.00 0.00 15.00 85.00
46 0.00 0.00 15.00 85.00
47 0.00 0.00 15.00 85.00
48 0.00 0.00 15.00 85.00
49 0.00 0.00 15.00 85.00
Week 8 - Day 50 0.00 0.00 15.00 85.00
51 0.00 0.00 15.00 85.00
52 0.00 0.00 15.00 85.00
53 0.00 0.00 15.00 85.00
54 0.00 0.00 15.00 85.00
55 0.00 0.00 15.00 85.00
56 0.00 0.00 15.00 85.00
Week 9 - Day 57 0.00 0.00 15.00 85.00
58 0.00 0.00 15.00 85.00
59 0.00 0.00 15.00 85.00
60 0.00 0.00 15.00 85.00
61 0.00 0.00 15.00 85.00
62 0.00 0.00 15.00 85.00
63 0.00 0.00 15.00 85.00
Week 10 - Day 64 0.00 0.00 15.00 85.00
65 0.00 0.00 15.00 85.00
66 0.00 0.00 15.00 85.00
67 0.00 0.00 15.00 85.00
68 0.00 0.00 15.00 85.00
69 0.00 0.00 15.00 85.00
70 0.00 0.00 15.00 85.00
Week 11 - Day 71 0.00 0.00 15.00 85.00
72 0.00 0.00 15.00 85.00
73 0.00 0.00 15.00 85.00
74 0.00 0.00 15.00 85.00
75 0.00 0.00 15.00 85.00
76 0.00 0.00 15.00 85.00
77 0.00 0.00 15.00 85.00
Week 12 - Day 78 0.00 0.00 15.00 85.00
79 0.00 0.00 15.00 85.00
80 0.00 0.00 15.00 85.00
81 0.00 0.00 15.00 85.00
82 0.00 0.00 15.00 85.00
83 0.00 0.00 15.00 85.00
84 0.00 0.00 15.00 85.00

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:
How do you check your Body Fat %?

Women Men (%
Classification
(% fat) fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%
Chart
G H

(D/F)x100 A-G

Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
170.73 12.27
0.00 0.00
0.00 0.00
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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 185 241 185 241
Maintenance Phase 13 15 2405 2775 241 278 241 278
Bulking Phase 15 18 2775 3330 278 333 278 333

Your Weight 185

How to use: 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.

NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***

Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com
Fats 20%
Min Max
41 53
53 62
62 74
Other Info

32 Your Age 188 Your Max HR

185 Your Weight (lbs) 28.13 Your BMI
68 Your Height (inches) 92.50 Suggested Sedentary Lifestyle Water Intake (oz)
138.75 Suggested Active Lifestyle Water Intake (oz)

How to use: Just input your Age, Weight (in lbs) and your Height (in inches).

Beats/Minute
Ideal For (% Max HR) Desired benefit
Min Max
Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113
Weight Management (60-70%) Lose Weight/ Burn Fat 113 132
Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150
Optimal 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 BMI

Lifestyle Ounces Cups Liter Gallon BMI Weight Status Categories
Sedentary 92.50 11.56 2.73 0.72 < 18.5 Underweight
Active 138.75 17.34 4.10 1.08 18.5-24.9 Normal
Note: 25-29.9 Overweight
Add 16 oz/day for Dry Climate > 30 Obese
 Add 16 oz/day for Strenous Exercise

Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm