Your 1-day workout plan, tailored to help you achieve your fitness goals.
This lose weight workout spans over 4 weeks, with 1 workout days per week.
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Donate NowSets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1350 | 1 | 900 | 1 | 0 | 1 | 0 | ||||||||
2 | 1260 | 2 | 900 | 2 | 0 | 2 | 0 | ||||||||
3 | 0 | 3 | 900 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 384 | 1 | 480 | 1 | 0 | 1 | 0 | ||||||||
2 | 384 | 2 | 384 | 2 | 0 | 2 | 0 | ||||||||
3 | 384 | 3 | 384 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1350 | 1 | 1350 | 1 | 1350 | 1 | 1350 | ||||||||
2 | 1350 | 2 | 1350 | 2 | 1350 | 2 | 1350 | ||||||||
3 | 1350 | 3 | 1350 | 3 | 1350 | 3 | 1350 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 96 | 1 | 120 | 1 | 120 | 1 | 0 | ||||||||
2 | 120 | 2 | 120 | 2 | 0 | 2 | 0 | ||||||||
3 | 120 | 3 | 160 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 40 | 1 | 40 | 1 | 0 | 1 | 0 | ||||||||
2 | 50 | 2 | 40 | 2 | 0 | 2 | 0 | ||||||||
3 | 40 | 3 | 40 | 3 | 0 | 3 | 0 | ||||||||
4 | 50 | 4 | 50 | 4 | 0 | 4 | 0 |