Example 1

  • Day 1
  • Day 2
  • Day 3
  • Day 4

Barbell Flat Bench Press

Barbell Flat Bench Press

Barbell Squat

Barbell Squat

Push Up

Push Up

Bicycle Crunch

Bicycle Crunch

Barbell T Bar Row

Barbell T Bar Row
Barbell Flat Bench Press
Barbell Squat
Push Up
Bicycle Crunch
Barbell T Bar Row

Weighted Plank

Weighted Plank

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Machine Assisted Dip Chest Variation

Machine Assisted Dip Chest Variation

Dead Hang

Dead Hang
Weighted Plank
Dumbbell Standing Shoulder Press
Dumbbell Bicep Curl
Machine Assisted Dip Chest Variation
Dead Hang

Hanging Leg Raise Movement

Hanging Leg Raise Movement

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Barbell Bent Over Row

Barbell Bent Over Row

Dumbbell Glute Bridge

Dumbbell Glute Bridge

Seated Calf Raise Dumbbell

Seated Calf Raise Dumbbell
Hanging Leg Raise Movement
Smith Machine Shoulder Press
Barbell Bent Over Row
Dumbbell Glute Bridge
Seated Calf Raise Dumbbell

Russian Twist

Russian Twist

Barbell Push Press

Barbell Push Press

Flat Bench Skull Crusher

Flat Bench Skull Crusher

Reverse Hyperextension On Bench

Reverse Hyperextension On Bench

Machine Leg Press Calf Extension Seated Or Laying

Machine Leg Press Calf Extension Seated Or Laying
Russian Twist
Barbell Push Press
Flat Bench Skull Crusher
Reverse Hyperextension On Bench
Machine Leg Press Calf Extension Seated Or Laying

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 4 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.
Logo Croppio your little gym bro. A killer workout generator.
Support
About
Satellites
© 2026 croppio.com. All rights reserved. |
English Deutsch Español Français Italiano Português Русский