Full body

  • Day 1
  • Day 2
  • Day 3

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Bench Press

Dumbbell Bench Press

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift

Weighted Calf Raise

Weighted Calf Raise
Weighted Decline Crunch
Dumbbell Bicep Curl
Dumbbell Bench Press
Dumbbell Goblet Squat
Dumbbell Bent Over Row
Dumbbell Standing Shoulder Press
Dumbbell Triceps Kickback
Dumbbell Sumo Deadlift
Weighted Calf Raise

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell Arnold Press

Dumbbell Arnold Press

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Dumbbell Calf Raise

Dumbbell Calf Raise
Weighted Knee Crunch
Dumbbell Incline Hammer Curl
Dumbbell Incline Bench Press
Dumbbell Bulgarian Split Squat
Dumbbell Incline Bench Row
Dumbbell Arnold Press
Dumbbell Overhead Triceps Extension
Dumbbell Stiff Legged Deadlift
Dumbbell Calf Raise

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Decline Bench Fly

Dumbbell Decline Bench Fly

Dumbbell Split Squat

Dumbbell Split Squat

Dumbbell Reverse Grip Bent Over

Dumbbell Reverse Grip Bent Over

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Hip Thrust

Dumbbell Hip Thrust

Dumbbell Shrug

Dumbbell Shrug
Dumbbell Ab Twist
Dumbbell Reverse Curl
Dumbbell Decline Bench Fly
Dumbbell Split Squat
Dumbbell Reverse Grip Bent Over
Dumbbell Front Raise
Dumbbell Close Grip Bench Press
Dumbbell Hip Thrust
Dumbbell Shrug

Aggregated Volume

Weekly Completion

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.
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