5-days-november
Your 5-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 5 weeks, with 5 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
Dumbbell Incline Bench Press
Barbell Flat Bench Press
Cable Incline Bench Press
Body Weight Dip Chest Variation
Cable Crossover
Barbell Concentration Biceps Curl
Dumbbell One Arm Biceps Curl
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 100 | 1 | 0 | 1 | 100 | 1 | 100 | 1 | 224 | ||||||||||
| 2 | 100 | 2 | 0 | 2 | 110 | 2 | 110 | 2 | 240 | ||||||||||
| 3 | 100 | 3 | 0 | 3 | 130 | 3 | 120 | 3 | 240 | ||||||||||
| 4 | 100 | 4 | 0 | 4 | 140 | 4 | 130 | 4 | 224 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 250 | 1 | 250 | 1 | 420 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 300 | 2 | 300 | 2 | 420 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 350 | 3 | 300 | 3 | 420 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 375 | 4 | 300 | 4 | 390 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 90 | 1 | 90 | 1 | 150 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 100 | 2 | 100 | 2 | 140 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 100 | 3 | 100 | 3 | 140 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 110 | 4 | 100 | 4 | 140 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 10 | 1 | 9 | 1 | 9 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 11 | 2 | 10 | 2 | 9 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 11 | 3 | 10 | 3 | 10 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 250 | 1 | 720 | 1 | 540 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 300 | 2 | 600 | 2 | 540 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 240 | 3 | 480 | 3 | 540 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 90 | 1 | 70 | 1 | 112 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 90 | 2 | 70 | 2 | 112 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 90 | 3 | 70 | 3 | 96 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 64 | 1 | 0 | 1 | 128 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 80 | 2 | 0 | 2 | 144 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 80 | 3 | 0 | 3 | 160 |
Barbell Romanian Deadlift
Body Weight Pull Up
Barbell Bent Over Row
Cable Row Seated
Barbell Chest Supported T Bar Row
Cable Wide Grip Lat Pull Down
Body Weight Back Extension
Cable Woodchop
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 250 | 1 | 250 | 1 | 300 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 300 | 2 | 300 | 2 | 330 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 300 | 3 | 300 | 3 | 330 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 4 | 1 | 3 | 1 | 400 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 4 | 2 | 4 | 2 | 480 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 4 | 3 | 4 | 3 | 520 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 6 | 4 | 6 | 4 | 560 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 250 | 1 | 250 | 1 | 400 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 250 | 2 | 250 | 2 | 400 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 250 | 3 | 250 | 3 | 400 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 250 | 4 | 250 | 4 | 400 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 312 | 1 | 260 | 1 | 378 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 348 | 2 | 348 | 2 | 432 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 378 | 3 | 448 | 3 | 486 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 408 | 4 | 438 | 4 | 486 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 150 | 1 | 160 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 180 | 2 | 180 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 180 | 3 | 200 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 240 | 1 | 312 | 1 | 560 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 260 | 2 | 348 | 2 | 560 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 290 | 3 | 372 | 3 | 560 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 310 | 4 | 384 | 4 | 560 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 176 | 1 | 176 | 1 | 10 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 198 | 2 | 198 | 2 | 11 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 220 | 3 | 220 | 3 | 12 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 225 | 1 | 224 | 1 | 196 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 225 | 2 | 240 | 2 | 210 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 225 | 3 | 240 | 3 | 210 |
Barbell Squat
Barbell Bulgarian Split Squat
Machine Hack Squat
Machine Laying Leg Press
Quad Extensions Machine
Barbell Calf Raise
Lying Leg Curls
Hanging Knee Raise Oblique Crunch
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 600 | 1 | 650 | 1 | 320 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 650 | 2 | 700 | 2 | 320 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 700 | 3 | 700 | 3 | 320 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 750 | 4 | 700 | 4 | 320 | ||||||||||
| 5 | 0 | 5 | 0 | 5 | 0 | 5 | 0 | 5 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 14 | 1 | 14 | 1 | 14 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 14 | 2 | 14 | 2 | 14 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 14 | 3 | 14 | 3 | 14 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 14 | 4 | 14 | 4 | 14 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 80 | 1 | 80 | 1 | 90 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 96 | 2 | 90 | 2 | 90 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 120 | 3 | 100 | 3 | 90 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 135 | 4 | 100 | 4 | 90 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 840 | 1 | 600 | 1 | 750 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 945 | 2 | 765 | 2 | 750 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 945 | 3 | 880 | 3 | 750 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 500 | 1 | 400 | 1 | 375 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 440 | 2 | 495 | 2 | 375 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 440 | 3 | 456 | 3 | 375 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 1000 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 1000 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 1000 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 1000 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 580 | 1 | 464 | 1 | 720 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 558 | 2 | 558 | 2 | 720 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 544 | 3 | 544 | 3 | 720 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 432 | 4 | 576 | 4 | 720 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 6 | 1 | 6 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 6 | 2 | 6 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Barbell Regular Grip Biceps Curl
Dumbbell Alternate Biceps Curl
Barbell Preacher Biceps Curl
Barbell Concentration Biceps Curl
Barbell Overhead Triceps Extension
Cable Rope Triceps Push Down
Barbell Decline Bench Triceps Extension
Reverse Grip Barbell Curl
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 150 | 1 | 150 | 1 | 210 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 150 | 2 | 150 | 2 | 240 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 175 | 3 | 150 | 3 | 270 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 175 | 4 | 150 | 4 | 300 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 90 | 1 | 80 | 1 | 96 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 110 | 2 | 80 | 2 | 108 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 125 | 3 | 80 | 3 | 120 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 210 | 1 | 90 | 1 | 128 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 210 | 2 | 80 | 2 | 144 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 210 | 3 | 90 | 3 | 160 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 110 | 1 | 100 | 1 | 180 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 110 | 2 | 128 | 2 | 200 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 110 | 3 | 128 | 3 | 200 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 144 | 1 | 144 | 1 | 360 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 144 | 2 | 144 | 2 | 360 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 144 | 3 | 132 | 3 | 360 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 216 | 1 | 216 | 1 | 396 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 220 | 2 | 180 | 2 | 396 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 176 | 3 | 162 | 3 | 396 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 132 | 4 | 162 | 4 | 396 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 300 | 1 | 300 | 1 | 600 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 300 | 2 | 300 | 2 | 400 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 300 | 3 | 300 | 3 | 400 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 300 | 4 | 300 | 4 | 400 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Body Weight Hanging Leg Raise
Barbell Plate Ab Twist
Machine Reverse Fly
Barbell Upright Row
Dumbbell Rear Delt Raise
Dumbbell Side Lateral Raise
Barbell Front Raise
Barbell Seated Shoulder Press
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 8 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 8 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 8 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 150 | 2 | 375 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 150 | 3 | 300 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 150 | 1 | 225 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 42 | 2 | 70 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 70 | 3 | 70 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 70 | 4 | 75 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 70 | 1 | 70 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 300 | 2 | 320 | 2 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 300 | 1 | 410 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 96 | 2 | 96 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 96 | 3 | 96 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 96 | 1 | 96 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 50 | 2 | 60 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 60 | 3 | 72 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 60 | 4 | 84 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 70 | 1 | 84 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 270 | 2 | 256 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 270 | 3 | 224 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 270 | 1 | 256 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 90 | 2 | 90 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 200 | 3 | 100 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 110 | 4 | 220 | 4 | 0 |
Aggregated Volume
Weekly Completion
Meals suggestion
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Scrambled Eggs with Spinach x 3 eggs, 100g spinachProteins 18 gFats 12gCarbs 2g
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Greek Yogurt with Honey x 200g yogurt, 1 tbsp honeyProteins 10 gFats 5gCarbs 15g
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Grilled Chicken Salad x 200g chicken, mixed greensProteins 30 gFats 8gCarbs 10g
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Protein Shake x 1 scoop protein powder, water/milkProteins 25 gFats 2gCarbs 5g
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Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoliProteins 40 gFats 20gCarbs 45g
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Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 bananaProteins 10 gFats 8gCarbs 55g
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Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineappleProteins 15 gFats 2gCarbs 20g
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Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices breadProteins 25 gFats 10gCarbs 30g
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Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butterProteins 8 gFats 10gCarbs 15g
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Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagusProteins 35 gFats 15gCarbs 40g
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Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggsProteins 20 gFats 10gCarbs 40g
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Hard-Boiled Eggs x 2 eggsProteins 12 gFats 10gCarbs 1g
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Turkey Wrap with Veggies x 150g turkey, whole-grain wrapProteins 30 gFats 9gCarbs 25g
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Hummus with Carrot Sticks x 100g hummus, 100g carrotsProteins 6 gFats 5gCarbs 15g
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Pasta with Meat Sauce x 100g pasta, 150g ground beefProteins 28 gFats 12gCarbs 60g
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Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 bananaProteins 25 gFats 5gCarbs 20g
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Almonds x 30g almondsProteins 6 gFats 14gCarbs 6g
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Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beansProteins 20 gFats 5gCarbs 40g
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String Cheese x 2 sticksProteins 7 gFats 6gCarbs 1g
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Stuffed Bell Peppers x 200g ground turkey, 2 peppersProteins 35 gFats 10gCarbs 30g
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Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berriesProteins 20 gFats 5gCarbs 10g
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Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butterProteins 12 gFats 18gCarbs 30g
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Lentil Soup with Whole Wheat Roll x 300g soup, 1 rollProteins 18 gFats 5gCarbs 45g
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Trail Mix x 50g mixProteins 8 gFats 12gCarbs 20g
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Grilled Shrimp with Brown Rice x 200g shrimp, 150g riceProteins 30 gFats 8gCarbs 40g
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Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortillaProteins 25 gFats 12gCarbs 30g
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Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seedsProteins 15 gFats 7gCarbs 15g
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Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g riceProteins 35 gFats 10gCarbs 50g
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Protein Bar x 1 barProteins 20 gFats 8gCarbs 25g
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Pork Chops with Mashed Potatoes x 200g pork, 150g potatoesProteins 40 gFats 15gCarbs 30g
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French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrupProteins 20 gFats 8gCarbs 50g
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Apple with Almond Butter x 1 apple, 30g almond butterProteins 4 gFats 9gCarbs 25g
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Beef and Broccoli Stir Fry x 200g beef, 150g broccoliProteins 35 gFats 15gCarbs 30g
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Edamame x 200g edamameProteins 17 gFats 8gCarbs 15g
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Chili Con Carne x 200g beef, beans, tomatoesProteins 30 gFats 10gCarbs 35g