5623

Your 7-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 7 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.

Cable High Row Kneeling

Cable High Row Kneeling

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Barbell Reverse Curl

Barbell Reverse Curl

Body Weight Dips Triceps Variation

Body Weight Dips Triceps Variation

Barbell Flat Bench Press

Barbell Flat Bench Press

Cable High Row Kneeling

Weighted Hanging Leg Raise

Barbell Reverse Curl

Body Weight Dips Triceps Variation

Barbell Flat Bench Press

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Body Weight Back Extension

Body Weight Back Extension

Barbell Glute Bridge

Barbell Glute Bridge

Barbell Standing Lunge

Barbell Standing Lunge

Barbell Calf Raise

Barbell Calf Raise

Machine Ab Crunch

Machine Ab Crunch

Body Weight Back Extension

Barbell Glute Bridge

Barbell Standing Lunge

Barbell Calf Raise

Machine Ab Crunch

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Barbell One Arm Linear Jammer

Barbell One Arm Linear Jammer

Band Row

Barbell T Bar Row

Barbell T Bar Row

Barbell Shrug Muscles

Barbell Shrug Muscles

Reverse Grip Barbell Curl

Reverse Grip Barbell Curl

Barbell One Arm Linear Jammer

Barbell T Bar Row

Barbell Shrug Muscles

Reverse Grip Barbell Curl

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Reverse Hyperextension

Reverse Hyperextension

Arnold Presses

Barbell Seated Shoulder Press

Barbell Seated Shoulder Press

Front Squat Finger Tip Grip

Front Squat Finger Tip Grip

Plate Front Raise

Plate Front Raise

Reverse Hyperextension

Barbell Seated Shoulder Press

Front Squat Finger Tip Grip

Plate Front Raise

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Machine Assisted Dips Triceps Variation

Machine Assisted Dips Triceps Variation

Weighted Plank

Dumbbell Seated Zottman Curl

Dumbbell Seated Zottman Curl

Smith Machine Calf Raise

Smith Machine Calf Raise

Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat

Machine Assisted Dips Triceps Variation

Dumbbell Seated Zottman Curl

Smith Machine Calf Raise

Bodyweight Bulgarian Split Squat

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Cable Standing Crunch

Cable Standing Crunch

Bar Hang

Seated Leg Curl

Seated Leg Curl

Kettlebell Single Leg Deadlift

Dumbbell Reverse Fly

Cable Standing Crunch

Seated Leg Curl

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Weighted Dips Triceps Variation

Weighted Dips Triceps Variation

Body Saw Plank

High Pulley Oblique Cable Crunch

High Pulley Oblique Cable Crunch

Barbell T Bar Row

Barbell T Bar Row

Goblet Bulgarian Split Squat Muscles

Goblet Bulgarian Split Squat Muscles

Weighted Dips Triceps Variation

High Pulley Oblique Cable Crunch

Barbell T Bar Row

Goblet Bulgarian Split Squat Muscles

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Aggregated Volume

Weekly Completion

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