Workout Summary - January 2024
Summary
Monthly Volume: 306400 lbs
Week 01
Weekly Volume: 118909 lbs
Workout Name: BTM Day 1
Date: Monday, January 01, 2024
Total Volume: 22940 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 5 | 5 | 345 | 8625 |
| Overhead Press (Barbell) | 1 | 5 | 105 | 525 |
| Overhead Press (Barbell) | 1 | 5 | 120 | 600 |
| Overhead Press (Barbell) | 1 | 5 | 140 | 700 |
| Overhead Press (Barbell) | 1 | 20 | 105 | 2100 |
| Chin Up | 5 | 10 | 0 | 0 |
| Chin Up | 2 | 5 | 0 | 0 |
| Face Pull (Cable) | 1 | 10 | 70 | 700 |
| Face Pull (Cable) | 9 | 10 | 80 | 7200 |
| Chest Dip | 10 | 10 | 0 | 0 |
Workout Name: BTM Day 2
Date: Wednesday, January 03, 2024
Total Volume: 33070 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 5 | 335 | 1675 |
| Deadlift (Barbell) | 1 | 5 | 380 | 1900 |
| Deadlift (Barbell) | 3 | 5 | 435 | 6525 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 5 | 205 | 1025 |
| Bench Press (Barbell) | 5 | 5 | 235 | 5875 |
| Triceps Pushdown (Cable - Straight Bar) | 5 | 10 | 130 | 6500 |
| Bent Over One Arm Row (Dumbbell) | 5 | 10 | 70 | 3500 |
| Bicep Curl (Dumbbell) | 5 | 10 | 25 | 1250 |
Workout Name: BTM Day 3
Date: Friday, January 05, 2024
Total Volume: 45455 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 275 | 1375 |
| Squat (Barbell) | 1 | 5 | 305 | 1525 |
| Squat (Barbell) | 1 | 3 | 345 | 1035 |
| Squat (Barbell) | 1 | 7 | 385 | 2695 |
| Squat (Barbell) | 1 | 20 | 170 | 3400 |
| Overhead Press (Barbell) | 10 | 5 | 105 | 5250 |
| Chin Up | 5 | 5 | 70 | 1750 |
| Face Pull (Cable) | 5 | 10 | 80 | 4000 |
| Rear Delt Flyes | 5 | 10 | 25 | 1250 |
| Shrug (Barbell) | 4 | 20 | 225 | 18000 |
| Shrug (Barbell) | 1 | 15 | 225 | 3375 |
Week 02
Weekly Volume: 81380 lbs
Workout Name: BTM Day 1
Date: Monday, January 08, 2024
Total Volume: 21090 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 250 | 1250 |
| Squat (Barbell) | 1 | 5 | 280 | 1400 |
| Squat (Barbell) | 5 | 5 | 325 | 8125 |
| Overhead Press (Barbell) | 1 | 5 | 100 | 500 |
| Overhead Press (Barbell) | 1 | 5 | 115 | 575 |
| Overhead Press (Barbell) | 1 | 5 | 130 | 650 |
| Overhead Press (Barbell) | 1 | 12 | 100 | 1200 |
| Chin Up | 5 | 10 | 0 | 0 |
| Chin Up | 5 | 8 | 0 | 0 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 185.0 | 4440 |
| Chest Dip | 7 | 10 | 0 | 0 |
Workout Name: BTM Day 2
Date: Wednesday, January 10, 2024
Total Volume: 28575 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 3 | 5 | 405 | 6075 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 170 | 850 |
| Bench Press (Barbell) | 1 | 5 | 190 | 950 |
| Bench Press (Barbell) | 5 | 5 | 225 | 5625 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 10 | 65 | 1300 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 15 | 65 | 975 |
| Bent Over One Arm Row (Dumbbell) | 5 | 10 | 75.0 | 3749 |
| Bicep Curl (Dumbbell) | 9 | 12 | 25 | 2700 |
Workout Name: BTM Day 3
Date: Friday, January 12, 2024
Total Volume: 31715 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Overhead Press (Barbell) | 1 | 10 | 45 | 450 |
| Overhead Press (Barbell) | 1 | 8 | 45 | 360 |
| Overhead Press (Barbell) | 1 | 8 | 65 | 520 |
| Overhead Press (Barbell) | 1 | 5 | 95 | 475 |
| Overhead Press (Barbell) | 9 | 5 | 115 | 5175 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 3 | 365 | 1095 |
| Deadlift (Barbell) | 1 | 3 | 405 | 1215 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 6 | 495 | 2970 |
| Chin Up | 1 | 5 | 45 | 225 |
| Chin Up | 4 | 5 | 70 | 1400 |
| Face Pull (Cable) | 5 | 20 | 70 | 7000 |
| Triceps Extension | 5 | 20 | 70 | 7000 |
Week 03
Weekly Volume: 28220 lbs
Workout Name: BTM Day 1
Date: Tuesday, January 16, 2024
Total Volume: 8445 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 1 | 275 | 275 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 4 | 1 | 410 | 1640 |
| Squat (Barbell) | 1 | 2 | 410 | 820 |
| Overhead Press (Barbell) | 1 | 8 | 110 | 880 |
| Overhead Press (Barbell) | 1 | 5 | 130 | 650 |
| Overhead Press (Barbell) | 1 | 5 | 140 | 700 |
| Overhead Press (Barbell) | 1 | 10 | 100 | 1000 |
| Chin Up | 9 | 10 | 0 | 0 |
Workout Name: BTM Day 2
Date: Thursday, January 18, 2024
Total Volume: 19775 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 1 | 495 | 495 |
| Deadlift (Barbell) | 1 | 1 | 565 | 565 |
| Deadlift (Barbell) | 1 | 5 | 450 | 2250 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 5 | 205 | 1025 |
| Bench Press (Barbell) | 2 | 6 | 230 | 2760 |
| Triceps Pushdown (Cable - Straight Bar) | 3 | 10 | 50 | 1500 |
| Bent Over One Arm Row (Dumbbell) | 5 | 10 | 80 | 4000 |
| Bicep Curl (Dumbbell) | 5 | 10 | 30 | 1500 |
Week 04
Weekly Volume: 43515 lbs
Workout Name: BTM Day 1
Date: Monday, January 22, 2024
Total Volume: 18190 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 295 | 885 |
| Squat (Barbell) | 1 | 1 | 325 | 325 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 435 | 435 |
| Squat (Barbell) | 1 | 3 | 385 | 1155 |
| Squat (Barbell) | 3 | 4 | 355 | 4260 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 5 | 215 | 1075 |
| Bench Press (Barbell) | 1 | 4 | 245.0 | 980 |
| Bench Press (Barbell) | 1 | 3 | 245.0 | 735 |
| Bench Press (Barbell) | 2 | 6 | 225 | 2700 |
| Chin Up | 3 | 15 | 0 | 0 |
| Face Pull (Cable) | 1 | 20 | 70 | 1400 |
| Chest Dip | 2 | 20 | 0 | 0 |
| Chest Dip | 2 | 10 | 0 | 0 |
Workout Name: BTM Day 2
Date: Wednesday, January 24, 2024
Total Volume: 15220 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 2 | 5 | 405 | 4050 |
| Deadlift (Barbell) | 3 | 5 | 440 | 6600 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 6 | 225 | 1350 |
Workout Name: BTM Day 3
Date: Saturday, January 27, 2024
Total Volume: 10105 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 315 | 1575 |
| Squat (Barbell) | 1 | 1 | 335 | 335 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 405 | 405 |
| Squat (Barbell) | 1 | 1 | 440 | 440 |
| Squat (Barbell) | 1 | 20 | 185.0 | 3700 |
| Pull Up | 1 | 8 | 45 | 360 |
| Pull Up | 1 | 5 | 90 | 450 |
| Pull Up | 3 | 5 | 45 | 675 |
Week 05
Weekly Volume: 72675 lbs
Workout Name: BTM Day 1
Date: Monday, January 29, 2024
Total Volume: 21755 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 275 | 1375 |
| Squat (Barbell) | 1 | 5 | 300.0 | 1499 |
| Squat (Barbell) | 4 | 5 | 335 | 6700 |
| Squat (Barbell) | 1 | 8 | 335 | 2680 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 5 | 5 | 225 | 5625 |
| Chest Dip | 1 | 20 | 0 | 0 |
| Chest Dip | 1 | 15 | 0 | 0 |
| Chest Dip | 4 | 10 | 0 | 0 |
| Chest Dip | 1 | 5 | 0 | 0 |
Workout Name: BTM Day 2
Date: Wednesday, January 31, 2024
Total Volume: 30065 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 2 | 5 | 415 | 4150 |
| Deadlift (Barbell) | 1 | 5 | 465 | 2325 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 5 | 5 | 215 | 5375 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 10 | 150.0 | 2999 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 10 | 130 | 2600 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 10 | 120 | 1200 |
| Bent Over One Arm Row (Dumbbell) | 3 | 8 | 80 | 1920 |
| Bent Over One Arm Row (Dumbbell) | 1 | 10 | 80 | 800 |
| Bicep Curl (Dumbbell) | 2 | 10 | 35 | 700 |
| Bicep Curl (Dumbbell) | 3 | 8 | 30 | 720 |