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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 3 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.
- Day 1
- Day 2
- Day 3
Reverse Crunch
Knee Touch Crunch
Weighted Knee Crunch
Dumbbell Ab Twist
V Sit Ups
Captains Chair Leg Raise
Body Weight Hanging Leg Raise
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
Barbell Deadlift Mixed Grip
Dumbbell Bent Over Row
Body Weight Inverted Row
Cable Row Seated
Weighted Neutral Grip Pull Up
Dumbbell One Arm Row
Smith Machine Bent Over Row
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
Dumbbell Bench Press
Incline Push Up
Close Grip Pushup
Barbell Floor Press
Machine Assisted Dip Chest Variation
Resistance Band Push Ups
Dumbbell Incline Bench Fly
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
Croppio your little gym bro. A killer workout generator.