Inferiores

Your 2-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 2 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.

Barbell Squat Clean

Barbell Squat Clean

Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift

Machine Seated Leg Press

Machine Seated Leg Press

Explosive Goblet Squat

Explosive Goblet Squat

Barbell Deadlift Front View

Barbell Deadlift Front View

Dumbbell Front Squat

Dumbbell Front Squat

Barbell Squat Clean

Dumbbell Sumo Deadlift

Machine Seated Leg Press

Explosive Goblet Squat

Barbell Deadlift Front View

Dumbbell Front Squat

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Barbell Front Squat

Barbell Front Squat

Pistol Squat High Box

Pistol Squat High Box

Single Leg Standing Calf Raise

Single Leg Standing Calf Raise

Barbell Calf Raise

Barbell Calf Raise

Dumbbell Walking Lunges

Dumbbell Walking Lunges

Donkey Kicks

Barbell Front Squat

Pistol Squat High Box

Single Leg Standing Calf Raise

Barbell Calf Raise

Dumbbell Walking Lunges

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3
4				4				4				4

Aggregated Volume

Weekly Completion

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