Chest and shoulder
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 Flat Bench Press
Barbell Decline Bench Press
Barbell Incline Bench Press
Dumbbell Pullover
Incline Dumbbell Hex Press
Dumbbell Shoulder Press
Dumbbell Rear Delt Raise
Kettlebell Lateral Raise
Barbell Front 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 | 1425 | 1 | 1500 | 1 | 1500 | 1 | 1425 | ||||||||||||||||
| 2 | 1275 | 2 | 1425 | 2 | 1425 | 2 | 1425 | ||||||||||||||||
| 3 | 1275 | 3 | 1275 | 3 | 1350 | 3 | 1425 |
- 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 | 840 | 1 | 840 | 1 | 1140 | ||||||||||||||||
| 2 | 700 | 2 | 840 | 2 | 840 | 2 | 1020 | ||||||||||||||||
| 3 | 600 | 3 | 840 | 3 | 840 | 3 | 1020 |
- 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 | 825 | 1 | 825 | 1 | 825 | 1 | 825 | ||||||||||||||||
| 2 | 825 | 2 | 825 | 2 | 825 | 2 | 825 | ||||||||||||||||
| 3 | 825 | 3 | 825 | 3 | 825 | 3 | 825 |
- 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 | 240 | 1 | 300 | 1 | 300 | 1 | 300 | ||||||||||||||||
| 2 | 300 | 2 | 360 | 2 | 300 | 2 | 300 | ||||||||||||||||
| 3 | 360 | 3 | 360 | 3 | 300 | 3 | 300 |
- 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 | 0 | ||||||||||||||||
| 2 | 400 | 2 | 400 | 2 | 400 | 2 | 0 | ||||||||||||||||
| 3 | 400 | 3 | 400 | 3 | 400 | 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 | 480 | 1 | 600 | 1 | 600 | 1 | 600 | ||||||||||||||||
| 2 | 480 | 2 | 600 | 2 | 600 | 2 | 600 | ||||||||||||||||
| 3 | 480 | 3 | 600 | 3 | 600 | 3 | 600 |
- 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 | 480 | 1 | 480 | ||||||||||||||||
| 2 | 480 | 2 | 480 | 2 | 480 | 2 | 480 | ||||||||||||||||
| 3 | 480 | 3 | 480 | 3 | 480 | 3 | 480 |
- 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 | 140 | 1 | 140 | 1 | 160 | ||||||||||||||||
| 2 | 140 | 2 | 140 | 2 | 140 | 2 | 160 | ||||||||||||||||
| 3 | 200 | 3 | 140 | 3 | 140 | 3 | 160 |
- 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 | 200 | 1 | 200 | 1 | 200 | 1 | 200 | ||||||||||||||||
| 2 | 200 | 2 | 200 | 2 | 200 | 2 | 200 | ||||||||||||||||
| 3 | 200 | 3 | 200 | 3 | 200 | 3 | 200 | ||||||||||||||||
| 4 | 200 | 4 | 200 | 4 | 200 | 4 | 200 |
Aggregated Volume
Weekly Completion
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