6 month home full body plan
Your 6-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This strength training 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
Dumbbell Ab Twist
Dumbbell Bicep Curl
Dumbbell Front Raise
Dumbbell Goblet Squat
Dumbbell Deadlift
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 40 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 120 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 60 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 120 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Dumbbell Incline Bench Press
Dumbbell Banded Hip Thrust
Dumbbell Reverse Fly
Dumbbell Triceps Kickback
Dumbbell Lunges
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 48 | 1 | 48 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 48 | 2 | 48 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 48 | 3 | 48 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 |
Dumbbell Incline Reverse Grip Bench
Dumbbell Hammer Curl
Dumbbell Standing Shoulder Press
Dumbbell Step Up
Dumbbell Bent Over Row
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 56 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 56 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 56 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 56 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Dumbbell Flat Bench Fly
Dumbbell One Arm Row
Dumbbell Good Morning
Dumbbell Split Squat
Dumbbell Rear Delt Raise
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 96 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 40 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 120 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 120 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 120 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Dumbbell Concentration Curl
Dumbbell Shrug
Dumbbell Overhead Triceps Extension
Dumbbell Hip Thrust
Dumbbell Sumo Squat
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 40 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 40 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 40 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 96 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 20 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 20 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 20 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Dumbbell Seated Shoulder Press
Dumbbell Decline Chest Fly
Dumbbell Single Leg Glute Bridge
Dumbbell Romanian Deadlift
Dumbbell Reverse Curl
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 80 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 80 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 80 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
| 4 | 80 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| 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) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 96 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
| 2 | 96 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
| 3 | 96 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Aggregated Volume
Weekly Completion
Meals suggestion
-
Oatmeal with Protein Powder and Berries x 400gProteins 25 gFats 10gCarbs 60g
-
Greek Yogurt with Honey x 200gProteins 20 gFats 5gCarbs 15g
-
Grilled Chicken with Quinoa and Vegetables x 500gProteins 40 gFats 10gCarbs 45g
-
Almonds x 30gProteins 6 gFats 14gCarbs 5g
-
Salmon with Brown Rice and Broccoli x 400gProteins 30 gFats 15gCarbs 40g
-
Scrambled Eggs with Spinach and Whole Grain Toast x 300gProteins 30 gFats 15gCarbs 30g
-
Protein Shake x 250gProteins 25 gFats 5gCarbs 10g
-
Turkey Wrap with Avocado and Vegetables x 450gProteins 35 gFats 12gCarbs 40g
-
Carrots with Hummus x 150gProteins 4 gFats 5gCarbs 10g
-
Beef Stir-fry with Brown Rice x 500gProteins 45 gFats 20gCarbs 50g
-
Smoothie with Spinach, Banana, and Protein Powder x 350gProteins 25 gFats 5gCarbs 35g
-
Cottage Cheese with Pineapple x 200gProteins 20 gFats 2gCarbs 15g
-
Tuna Salad with Chickpeas x 400gProteins 40 gFats 15gCarbs 30g
-
Rice Cakes with Peanut Butter x 100gProteins 8 gFats 8gCarbs 20g
-
Pork Chops with Sweet Potatoes and Asparagus x 450gProteins 35 gFats 10gCarbs 50g
-
Chia Seed Pudding with Almond Milk x 250gProteins 8 gFats 10gCarbs 20g
-
Hard-Boiled Eggs x 100gProteins 12 gFats 10gCarbs 1g
-
Chicken Caesar Salad x 400gProteins 35 gFats 15gCarbs 20g
-
Mixed Nuts x 30gProteins 6 gFats 15gCarbs 9g
-
Shrimp Tacos with Cabbage Slaw x 400gProteins 30 gFats 12gCarbs 35g
-
Whole Wheat Pancakes with Maple Syrup x 300gProteins 12 gFats 5gCarbs 60g
-
Protein Bar x 60gProteins 20 gFats 8gCarbs 25g
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Baked Lemon Herb Chicken with Couscous x 450gProteins 40 gFats 10gCarbs 45g
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Celery with Cream Cheese x 150gProteins 4 gFats 6gCarbs 8g
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Stuffed Peppers with Brown Rice and Turkey x 500gProteins 30 gFats 15gCarbs 40g
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Greek Yogurt with Granola x 300gProteins 20 gFats 10gCarbs 40g
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Banana x 120gProteins 1 gFats 0gCarbs 27g
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Lentil Soup with Whole Grain Bread x 450gProteins 30 gFats 5gCarbs 50g
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Beef Jerky x 50gProteins 10 gFats 7gCarbs 3g
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Grilled Tilapia with Sautéed Vegetables x 400gProteins 35 gFats 9gCarbs 18g
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Overnight Oats with Almond Butter x 300gProteins 15 gFats 10gCarbs 50g
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Trail Mix x 100gProteins 6 gFats 14gCarbs 24g
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Stuffed Chicken Breast with Spinach x 400gProteins 40 gFats 15gCarbs 20g
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Veggies with Guacamole x 150gProteins 5 gFats 8gCarbs 15g
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Beef and Broccoli with Cauliflower Rice x 500gProteins 35 gFats 12gCarbs 30g