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Your 3-day workout plan, tailored to help you achieve your fitness goals.

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.

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Weighted Decline Crunch

Dumbbell Standing Shoulder Press

Dumbbell Flat Bench Press

Dumbbell Bent Over Row

Dumbbell Bicep Curl

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Weighted Hyperextension

Weighted Hyperextension

Dumbbell Incline Chest Press

Dumbbell Incline Chest Press

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Weighted Hyperextension

Dumbbell Incline Chest Press

Dumbbell Triceps Kickback

Dumbbell Side Lateral Raise

Dumbbell Reverse Fly

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Incline Bench Press

Dumbbell Alternate Biceps Curl

Dumbbell One Arm Row

Dumbbell Concentration Biceps Curl

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

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				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Aggregated Volume

Weekly Completion

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