First workout

Your 3-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 3 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
  • Day 2
  • Day 3

Body Weight Chin Up

Body Weight Chin Up

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Barbell Bent Over Row

Barbell Bent Over Row

Dumbbell Flat Bench Fly

Dumbbell Flat Bench Fly

Cable Rope Biceps Curl

Cable Rope Biceps Curl
Body Weight Chin Up
Dumbbell Seated Shoulder Press
Barbell Bent Over Row
Dumbbell Flat Bench Fly
Cable Rope Biceps Curl

Weighted Plank

Weighted Plank

Machine Incline Chest Press

Machine Incline Chest Press

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Weighted Dip Chest Variation

Weighted Dip Chest Variation

Cable One Arm Biceps Curl

Cable One Arm Biceps Curl
Weighted Plank
Machine Incline Chest Press
Dumbbell Incline Bench Row
Weighted Dip Chest Variation
Cable One Arm Biceps Curl

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Barbell Front Raise

Barbell Front Raise

Machine Assisted Pull Up

Machine Assisted Pull Up

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Russian Twist

Russian Twist
Body Weight Hanging Leg Raise
Barbell Front Raise
Machine Assisted Pull Up
Dumbbell Triceps Kickback
Russian Twist

Aggregated Volume

Weekly Completion

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