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Your 1-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 6 weeks, with 1 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
Barbell Bent Over Row
Barbell Shrug
Dumbbell Superman Pulls
Dumbbell Incline Bench Row
Dumbbell Bent Over Row
Dumbbell Decline Bench Fly
- 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 | 975 | 1 | 975 | 1 | 975 | 1 | 975 | ||||||||||||||||
| 2 | 975 | 2 | 975 | 2 | 975 | 2 | 975 | ||||||||||||||||
| 3 | 975 | 3 | 975 | 3 | 975 | 3 | 975 |
- 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 | 780 | 1 | 900 | 1 | 900 | 1 | 900 | ||||||||||||||||
| 2 | 900 | 2 | 900 | 2 | 900 | 2 | 900 | ||||||||||||||||
| 3 | 900 | 3 | 900 | 3 | 900 | 3 | 900 |
- 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 | 100 | 1 | 100 | 1 | 100 | 1 | 140 | ||||||||||||||||
| 2 | 100 | 2 | 100 | 2 | 100 | 2 | 140 | ||||||||||||||||
| 3 | 140 | 3 | 100 | 3 | 140 | 3 | 140 |
- 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 | 480 | 1 | 480 | 1 | 600 | 1 | 540 | ||||||||||||||||
| 2 | 480 | 2 | 600 | 2 | 540 | 2 | 540 | ||||||||||||||||
| 3 | 360 | 3 | 600 | 3 | 540 | 3 | 540 |
- 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 | 400 | 1 | 400 | 1 | 400 | 1 | 400 | ||||||||||||||||
| 2 | 400 | 2 | 400 | 2 | 400 | 2 | 400 | ||||||||||||||||
| 3 | 400 | 3 | 400 | 3 | 400 | 3 | 400 |
- 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 | 140 | 1 | 200 | 1 | 200 | 1 | 200 | ||||||||||||||||
| 2 | 140 | 2 | 200 | 2 | 200 | 2 | 200 | ||||||||||||||||
| 3 | 140 | 3 | 200 | 3 | 200 | 3 | 200 | ||||||||||||||||
| 4 | 140 | 4 | 200 | 4 | 200 | 4 | 300 |
Aggregated Volume
Weekly Completion
Croppio your little gym bro. A killer workout generator.