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Your 6-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 6 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.
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6

Overhead Cable Curl

Overhead Cable Curl

Wide Grip Ez Bar Curl

Wide Grip Ez Bar Curl

Incline Dumbbell Curl

Incline Dumbbell Curl

Barbell Curl

Barbell Curl

Cable Bicep Curl

Cable Bicep Curl
Overhead Cable Curl
Wide Grip Ez Bar Curl
Incline Dumbbell Curl
Barbell Curl
Cable Bicep Curl

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Machine Assisted Chin Up

Machine Assisted Chin Up

Cable Rope Biceps Curl

Cable Rope Biceps Curl

Close Grip Preacher Curl

Close Grip Preacher Curl

Cable Incline Bench Biceps Curl

Cable Incline Bench Biceps Curl
Dumbbell Hammer Biceps Curl
Machine Assisted Chin Up
Cable Rope Biceps Curl
Close Grip Preacher Curl
Cable Incline Bench Biceps Curl

Barbell Push Press

Barbell Push Press

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Cable Shoulder Press Seated

Cable Shoulder Press Seated

Dumbbell Front Raise

Dumbbell Front Raise

Arnold Presses

Arnold Presses
Barbell Push Press
Dumbbell Seated Shoulder Press
Cable Shoulder Press Seated
Dumbbell Front Raise
Arnold Presses

Push Up

Push Up

Cable Bench Press

Cable Bench Press

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Chest Dip Movement

Chest Dip Movement

Barbell Wide Grip Bench Press

Barbell Wide Grip Bench Press
Push Up
Cable Bench Press
Dumbbell Incline Bench Press
Chest Dip Movement
Barbell Wide Grip Bench Press

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly

Cable Face Pull

Cable Face Pull

Reverse Pec Dec Machine

Reverse Pec Dec Machine

Seated Reverse Fly

Seated Reverse Fly

Barbell Upright Row

Barbell Upright Row
Dumbbell Rear Delt Fly
Cable Face Pull
Reverse Pec Dec Machine
Seated Reverse Fly
Barbell Upright Row

Cable Tricep Kickback

Cable Tricep Kickback

Weighted Dips

Weighted Dips

Overhead Cable Tricep Extension

Overhead Cable Tricep Extension

Flat Bench Skull Crusher

Flat Bench Skull Crusher

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press
Cable Tricep Kickback
Weighted Dips
Overhead Cable Tricep Extension
Flat Bench Skull Crusher
Barbell Close Grip Bench Press

Aggregated Volume

Weekly Completion

Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18 g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10 g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30 g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25 g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40 g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10 g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15 g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25 g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8 g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35 g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20 g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12 g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30 g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6 g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28 g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25 g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6 g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20 g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7 g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35 g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20 g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12 g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18 g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8 g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30 g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25 g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15 g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35 g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20 g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40 g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20 g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4 g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35 g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17 g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30 g
    Fats 10g
    Carbs 35g
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