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Coda Fitness Tracker
Coda Fitness Tracker
Welcome to your four week fitness plan! You will workout every weekday, resting on the weekends.
To get started:
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Getting started
Workouts highlighted in red are a circuit
Workouts highlighted in blue are supersets
Set-up
To get started, you’ll input your one-rep max (1RM) of each of the following workouts. This will power the rest of the spreadsheet
For bodyweight workouts (i.e. Bodyweight Rows), enter the max amount of repetitions you can complete
Workouts
Body Part
Workout
1RM
Description
Chest
6
Barbell Bench Press
Open
Incline Dumbbell Bench Press
Open
Incline-Drop Dumbbell Bench Press
Open
High-to-Low Cable Flyes
Open
Narrow-Grip Bench Press
Open
Narrow Push-Ups ↻
Open
Shoulders
7
Dumbbell Shoulder Press
Open
Behind-The-Neck Press
Open
Cuban Press
Open
Lateral Raise ↓
Open
Front Raise ↓
Open
Overhead Press ↻
Open
Barbell Landmine
Open
Triceps
4
Tricep Dips ↓
Open
Tricep Pulldowns ⇵
Open
Tricep Push-Downs ↓
Open
Tricep Dips ⇵
Open
Back
4
Rear Flyes ↓
Open
Weighted Pull-Ups
Open
Dumbbell Single-Arm Row
Open
Bodyweight Row
Open
Legs
7
Barbell Back Squat
Open
Front Squat
Open
Single Leg Press
Open
Calf Raise ⇵
Open
Deadlift
Open
Romanian Deadlift
Open
Zercher Squat
Open
Abs
3
Hanging Leg Raise ⇵
Open
Ab Wheel Roll-Out
Open
Weighted Incline Sit-Up
Open
Biceps
4
Incline Dumbbel Curl
Open
Zottman Curl ↓
Open
Cross-Body Curl ↓
Open
Pronated Curl ↻
Open
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