Your 5-day workout plan, tailored to help you achieve your fitness goals.
This gain muscle workout spans over 5 weeks, with 5 workout days per week.
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1000 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 1000 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 1000 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 160 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 160 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 160 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 160 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 160 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 160 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 440 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 440 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 440 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 352 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 422.4 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 422.4 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 240 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 200 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 200 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 280 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 280 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 280 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 360 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 360 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 360 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 352 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 352 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 352 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |