Богдан

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Wrist Curl

Dumbbell Wrist Curl

Dumbbell Seated Zottman Curl

Dumbbell Seated Zottman Curl

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Shrug

Weighted Knee Crunch

Dumbbell Wrist Curl

Dumbbell Seated Zottman Curl

Dumbbell Incline Bench Press

Dumbbell Bent Over Row

Dumbbell Close Grip Bench Press

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			50	1			0	1			0	1			0	1			0	1			0
2			50	2			0	2			0	2			0	2			0	2			0
3			50	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Preacher Biceps Curl

Dumbbell Preacher Biceps Curl

Dumbbell Arnold Press

Dumbbell Arnold Press

Dumbbell Incline Chest Press

Dumbbell Incline Chest Press

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Dumbbell Floor Press

Dumbbell Floor Press

Weighted Decline Crunch

Dumbbell Preacher Biceps Curl

Dumbbell Arnold Press

Dumbbell Incline Chest Press

Dumbbell One Arm Row

Dumbbell Tricep Kickback

Dumbbell Floor Press

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles

Dumbbell Reverse Curl

Dumbbell Front Raise

Dumbbell Rear Delt Fly

Dumbbell Decline Bench Press

Dumbbell Incline Bench Row

Dumbbell Overhead Triceps Extension

Dumbbell Chest Fly Muscles

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 3 workout days per week.

Guidelines

Hover over the main exercise image to make edits.
Clone, change the weeks or delete the workout.
Click on input rows to update your progress.
Save changes to track your progress week by week.

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