Build a strength workout spreadsheet

Name your plan and choose its unit, training frequency, and weight rounding.

Add up to 12 exercises in the order you want to perform them. A 1RM is optional.

Choose how training intensity changes from session to session.

Zulu programs alternate Session A and Session B. Assign every exercise once, then arrange each session.

This step appears only for split-session Zulu programs.

Choose the days you want to train.

Choose 3 training days. Fighter and Operator need at least one rest day between sessions; Sunday and Monday count as adjacent.

3 of 3 days selected All 3 days are selected. Deselect one to choose another.

Choose how many weeks to include in the spreadsheet.