5 days original

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Barbell Flat Bench Press

Barbell Flat Bench Press

Cable Incline Bench Press

Cable Incline Bench Press

Body Weight Dip Chest Variation

Body Weight Dip Chest Variation

Cable Crossover

Cable Crossover

Barbell Concentration Biceps Curl

Barbell Concentration Biceps Curl

Dumbbell One Arm Biceps Curl

Dumbbell One Arm Biceps Curl

Machine Leg Press

Machine Leg Press
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
Machine Leg Press

Barbell Romanian Deadlift

Barbell Romanian Deadlift

Body Weight Pull Up

Body Weight Pull Up

Barbell Bent Over Row

Barbell Bent Over Row

Cable Row Seated

Cable Row Seated

Barbell Chest Supported T Bar Row

Barbell Chest Supported T Bar Row

Cable Wide Grip Lat Pull Down

Cable Wide Grip Lat Pull Down

Body Weight Back Extension

Body Weight Back Extension

Cable Woodchop

Cable Woodchop
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

Barbell Squat

Barbell Squat

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

Machine Hack Squat

Machine Hack Squat

Machine Laying Leg Press

Machine Laying Leg Press

Barbell Jump Squat

Barbell Jump Squat

Barbell Calf Raise

Barbell Calf Raise

Lying Leg Curls

Lying Leg Curls

Hanging Knee Raise Oblique Crunch

Hanging Knee Raise Oblique Crunch
Barbell Squat
Barbell Bulgarian Split Squat
Machine Hack Squat
Machine Laying Leg Press
Barbell Jump Squat
Barbell Calf Raise
Lying Leg Curls
Hanging Knee Raise Oblique Crunch

Barbell Regular Grip Biceps Curl

Barbell Regular Grip Biceps Curl

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

Barbell Preacher Biceps Curl

Barbell Preacher Biceps Curl

Barbell Concentration Biceps Curl

Barbell Concentration Biceps Curl

Barbell Overhead Triceps Extension

Barbell Overhead Triceps Extension

Cable Rope Triceps Push Down

Cable Rope Triceps Push Down

Barbell Decline Bench Triceps Extension

Barbell Decline Bench Triceps Extension

Machine Assisted Chin Up

Machine Assisted Chin Up
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
Machine Assisted Chin Up

Barbell Seated Shoulder Press

Barbell Seated Shoulder Press

Barbell Front Raise

Barbell Front Raise

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise

Barbell Upright Row

Barbell Upright Row

Machine Reverse Fly

Machine Reverse Fly

Barbell Plate Ab Twist

Barbell Plate Ab Twist

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise
Barbell Seated Shoulder Press
Barbell Front Raise
Dumbbell Side Lateral Raise
Dumbbell Rear Delt Raise
Barbell Upright Row
Machine Reverse Fly
Barbell Plate Ab Twist
Body Weight Hanging Leg Raise

Aggregated Volume

Weekly Completion

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.
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