First
Your 5-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This strength training workout spans over 5 weeks, with 5 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.
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Donate Now- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
Plank Movement
Lying Leg Raise
Dumbbell Ab Twist
Body Saw Plank
Cable Seated Cross Arm Twist
Bosu Ball Crunch
Dragon Flag
Ab Wheel
Knee Touch Crunch
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
Crunch Floor
Wall Crunch
Barbell Rollout
Decline Sit Up
Ball Sit Up
Machine Ab Crunch
Cable Seated Crunch
Bicycle Crunch Movement
Captains Chair Leg Raise
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
Butterfly Sit Up
Windshield Wipers
Frog Crunch
Decline Crunch
Vacuum Holds
Plank Jack
Tuck Crunch
Conventional Sit Up
Barbell Plate Ab Twist
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
Weighted Hanging Leg Raise
Cable Standing Crunch
How To Do A Kettlebell Russian Twist
Weighted Knee Crunch
Hollow Body Holds
Crunch
Cable Knee Crunch
Stability Ball Rollout
Elbow To Knee Sit Up Movement
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
Weighted Plank
Straight Leg Crunch
Plank
Toes To Bar Muscles
Hanging Leg Raise Movement
Full Sit Up
Supine Leg Raises
Captains Chair Knee Raise
Raised Sit Up
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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 | 1 | 1 | 1 | 1 | |||||||||||||||
| 2 | 2 | 2 | 2 | 2 | |||||||||||||||
| 3 | 3 | 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
Meals suggestion
-
Oatmeal with Protein Powder and Berries x 400gProteins 25 gFats 10gCarbs 60g
-
Greek Yogurt with Honey x 200gProteins 20 gFats 5gCarbs 15g
-
Grilled Chicken with Quinoa and Vegetables x 500gProteins 40 gFats 10gCarbs 45g
-
Almonds x 30gProteins 6 gFats 14gCarbs 5g
-
Salmon with Brown Rice and Broccoli x 400gProteins 30 gFats 15gCarbs 40g
-
Scrambled Eggs with Spinach and Whole Grain Toast x 300gProteins 30 gFats 15gCarbs 30g
-
Protein Shake x 250gProteins 25 gFats 5gCarbs 10g
-
Turkey Wrap with Avocado and Vegetables x 450gProteins 35 gFats 12gCarbs 40g
-
Carrots with Hummus x 150gProteins 4 gFats 5gCarbs 10g
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Beef Stir-fry with Brown Rice x 500gProteins 45 gFats 20gCarbs 50g
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Smoothie with Spinach, Banana, and Protein Powder x 350gProteins 25 gFats 5gCarbs 35g
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Cottage Cheese with Pineapple x 200gProteins 20 gFats 2gCarbs 15g
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Tuna Salad with Chickpeas x 400gProteins 40 gFats 15gCarbs 30g
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Rice Cakes with Peanut Butter x 100gProteins 8 gFats 8gCarbs 20g
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Pork Chops with Sweet Potatoes and Asparagus x 450gProteins 35 gFats 10gCarbs 50g
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Chia Seed Pudding with Almond Milk x 250gProteins 8 gFats 10gCarbs 20g
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Hard-Boiled Eggs x 100gProteins 12 gFats 10gCarbs 1g
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Chicken Caesar Salad x 400gProteins 35 gFats 15gCarbs 20g
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Mixed Nuts x 30gProteins 6 gFats 15gCarbs 9g
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Shrimp Tacos with Cabbage Slaw x 400gProteins 30 gFats 12gCarbs 35g
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Whole Wheat Pancakes with Maple Syrup x 300gProteins 12 gFats 5gCarbs 60g
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Protein Bar x 60gProteins 20 gFats 8gCarbs 25g
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Baked Lemon Herb Chicken with Couscous x 450gProteins 40 gFats 10gCarbs 45g
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Celery with Cream Cheese x 150gProteins 4 gFats 6gCarbs 8g
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Stuffed Peppers with Brown Rice and Turkey x 500gProteins 30 gFats 15gCarbs 40g
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Greek Yogurt with Granola x 300gProteins 20 gFats 10gCarbs 40g
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Banana x 120gProteins 1 gFats 0gCarbs 27g
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Lentil Soup with Whole Grain Bread x 450gProteins 30 gFats 5gCarbs 50g
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Beef Jerky x 50gProteins 10 gFats 7gCarbs 3g
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Grilled Tilapia with Sautéed Vegetables x 400gProteins 35 gFats 9gCarbs 18g
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Overnight Oats with Almond Butter x 300gProteins 15 gFats 10gCarbs 50g
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Trail Mix x 100gProteins 6 gFats 14gCarbs 24g
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Stuffed Chicken Breast with Spinach x 400gProteins 40 gFats 15gCarbs 20g
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Veggies with Guacamole x 150gProteins 5 gFats 8gCarbs 15g
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Beef and Broccoli with Cauliflower Rice x 500gProteins 35 gFats 12gCarbs 30g