Josh 7x4

Barbell Squat

Dumbbell Bench Press

Dumbbell Bench Press

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Weighted Plank

Dumbbell Walking Lunge

Dumbbell Walking Lunge

Cable Rope Triceps Push Down

Cable Rope Triceps Push Down

Dumbbell Bench Press

Dumbbell Hammer Biceps Curl

Dumbbell Bent Over Row

Dumbbell Walking Lunge

Cable Rope Triceps Push Down

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Barbell Deadlift

Barbell Deadlift

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Machine Assisted Chin Up

Machine Assisted Chin Up

Body Weight Push Up

Body Weight Push Up

Barbell Reverse Grip Bent Over

Barbell Reverse Grip Bent Over

Cable Face Pull

Cable Face Pull

Weighted Chin Up

Weighted Chin Up

Barbell Deadlift

Smith Machine Shoulder Press

Machine Assisted Chin Up

Body Weight Push Up

Barbell Reverse Grip Bent Over

Cable Face Pull

Weighted Chin Up

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Barbell Flat Bench Press

Barbell Flat Bench Press

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Machine Laying Leg Press

Machine Laying Leg Press

Barbell Upright Row

Barbell Upright Row

Cable Woodchop

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press

Dumbbell Goblet Squat

Barbell Flat Bench Press

Body Weight Hanging Leg Raise

Machine Laying Leg Press

Barbell Upright Row

Dumbbell Decline Bench Press

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Barbell Glute Bridge

Barbell Glute Bridge

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Body Weight Step Up

Body Weight Step Up

Machine Leg Press

Machine Leg Press

Cable Narrow Grip Lat Pull Down

Cable Narrow Grip Lat Pull Down

Machine Triceps Extension

Machine Triceps Extension

Body Weight Inverted Row

Body Weight Inverted Row

Barbell Glute Bridge

Dumbbell Side Lateral Raise

Body Weight Step Up

Machine Leg Press

Cable Narrow Grip Lat Pull Down

Machine Triceps Extension

Body Weight Inverted Row

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

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			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0

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.

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