Training templates

FAQ

What is a training template?

A training template is a spreadsheet designed to help you reach your fitness goal in an efficient and effective manner. The template provides guidance with respect to the exercise selection, volume of work, and recovery. It also helps you track your progress to ensure that you are making improvements week after week.

Can you use the ZB training templates while using other templates?

Yes. You can use the template with other templates or programs. It is very important to balance your workload with your recovery to make sure you are not under-recovering or over-training. It’s best practice to start off with a smaller workload and slowly build up from there.

Can weight lifting help me decrease body fat?

Yes. If you are in the process of decreasing fat through a calorie deficit, then weightlifting is a great activity to pair with cardiovascular activity. Weight lifting helps you burn a ton of calories and it reduces the risk of muscle loss while losing weight.

Where can I find dumbbells?

I highly recommend getting adjustable dumbbells because they will save you a lot of space and money. You can purchase these online.

I prefer the Bowflex Adjustable Dumbbells, which are fairly priced. One dumbbell is composed of 15 weights from 5 to 52.5 lbs. They also have a bigger dumbbell that ranges from 10 to 90 lbs at a higher price. I have used both sizes and never had any issues.

Other great options include PowerBlock Elite Series Dumbbells, NÜOBELL Adjustable Dumbbells, and Core Home Fitness Adjustable Dumbbells.

Where can I find resistance bands?

There are so many resistance band options online. The good news is that they are very affordable with a price range of $20 to $40. I personally use Fitness Insanity bands, which are well priced and good quality.

Certain movements, such as pulldowns, can be difficult to do with dumbbells. For this reason, I like to use bands. You can anchor them to a closed door or pull up bar or any secure piece of equipment in order to pull and workout that back. Bands are also a great piece of equipment to use when traveling. They are compact and light weight. You can easily do a full body workout with these!

Where can I find a workout bench?

Benches vary in design and quality. I recommend investing in a good quality adjustable bench. Some popular benches include Ironmaster Super Bench ($420) and Rogue Adjustable Bench 3.0 ($700). A great bench at a reasonable price is the Powerblock Sport Bench ($260).

Benches have two big benefits. The first is support. When you are working out a specific muscle, a bench can provide the rest of your body with support. This helps you maximize the amount of energy output from that working muscle. For example, instead of doing a standing shoulder press, you can do a seated shoulder press. The latter provides more leg and back support, which allows you to dedicate more energy to the working shoulders.

The other benefit is versatility. An adjustable bench can put you in certain positions that create new exercises. For example, an incline bench allows you to do an incline bench press. A bench can also be used as a tool for other exercises, such as Bulgarian split squats, hip thrusts, hamstring curls, and more.

For how long can I use the training template?

The training templates are meant to be re-used for multiple phases. You can use them for as long as you like. We recommend you create a new tab in the worksheet to add another phase. You can also save a blank copy of the spreadsheet and use that when you want to restart a new cycle.

When you are ready to modify your fitness goal, change the frequency of your workouts, or change the exercises, then you can look for another appropriate template or request a custom template.

How will I receive my training template?

After you purchase the template, the file will be available for download in the Order Confirmation page. You will automatically receive the standard order confirmation email, followed by an email containing a link to the file. This link will expire 24 hours after the purchase. If you click an expired link, then we will send a new link to your email address used for the initial purchase.

Do templates work in applications or programs other than Google Sheets?

It might work in other programs, but some of the formatting and formulas may be modified. We can only guarantee full functionality in an updated version of Google Spreadsheets.

Do you offer refunds?

There are no refunds on our templates. All sales are final.