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Coda Fitness Tracker
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Coda Fitness Tracker

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Welcome to your four week fitness plan! You will workout every weekday, resting on the weekends.
To get started:
⁠
sign up for Coda (if you haven't already)
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⁠
Copy this doc
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⁠
Complete the information below
Get lifting!

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
info

For bodyweight workouts (i.e. Bodyweight Rows), enter the max amount of repetitions you can complete

Workouts
20
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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