GamerBody Free

	A	B	C	D	E	F	G	H
1	1 Day Plan
2	Equipment	Equipment
3	Disclaimer (Read Before Using):	Disclaimer
4	Duration (minutes):	15-60
5	Note: Please go to File > Make a Copy and save to your personal drive or download the document for your own tracking.
6
7	Day 01
8	Exercise	Reps	Tempo (Sec)	Rest (Sec)	Resistance (lbs)	Set 1 (reps until failure)	Set 2 (recommended)	Set 3 (if needed)
9	Pull-Up/Down	5-10	3-0-2-1	90-180
10	Overhead Press	5-10	3-0-2-1	90-180
11	Squat	5-10	3-0-2-1	90-180
12	Row	5-10	3-0-2-1	60-120
13	Chest Press	5-10	3-0-2-1	60-120
14	Romanian Deadlift	5-10	3-0-2-1	60-120
15	Calf Raise	5-10	3-0-2-1	30-60
16
17	Legend
18	S: Seconds
19	M: Minutes
20	BW: Body Weight
21	DB: Dumbbells
22	RB: Resistance Bands
23	MMF: Momentary muscular failure
24	\|\|: "or" symbol
25	/: Pick one or use both
26	R/L: All reps on right side, then all reps on left side. Start with weak side first and match with strong side.
27	Alt: Alternate left & right side. Once both sides are complete you achieved 1 rep.
28
29	Last Update: 4/24/2024
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