Matteo first try

Your 4-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This strength training workout spans over 6 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.

Body Weight Ab Crunch

Body Weight Ab Crunch

Weighted Plank

Barbell Bent Over Row

Barbell Bent Over Row

Barbell Front Raise

Barbell Front Raise

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Weighted Chin Up

Weighted Chin Up

Machine Chest Press

Machine Chest Press

Machine Leg Press

Machine Leg Press

Weighted Dip Chest Variation

Weighted Dip Chest Variation

Body Weight Ab Crunch

Barbell Bent Over Row

Barbell Front Raise

Dumbbell Goblet Squat

Weighted Chin Up

Machine Chest Press

Machine Leg Press

Weighted Dip Chest Variation

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Bicycle Crunch

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Walking Lunge

Dumbbell Walking Lunge

Barbell Sumo Deadlift

Barbell Sumo Deadlift

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Body Weight Plank

Body Weight Plank

Barbell Close Grip Biceps Curl

Barbell Close Grip Biceps Curl

Weighted Hanging Leg Raise

Smith Machine Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Walking Lunge

Barbell Sumo Deadlift

Dumbbell Reverse Fly

Body Weight Plank

Barbell Close Grip Biceps Curl

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Russian Twist

Barbell Wide Grip Biceps Curl

Barbell Wide Grip Biceps Curl

Machine Seated Leg Curl

Machine Seated Leg Curl

Dumbbell Incline Bench Triceps Extension

Dumbbell Incline Bench Triceps Extension

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Barbell Decline Bench Press

Barbell Decline Bench Press

Dumbbell Flat Bench Fly

Dumbbell Flat Bench Fly

Dumbbell One Arm Row

Dumbbell One Arm Row

Barbell Wide Grip Biceps Curl

Machine Seated Leg Curl

Dumbbell Incline Bench Triceps Extension

Cable Overhead Triceps Extension

Dumbbell Stiff Legged Deadlift

Barbell Decline Bench Press

Dumbbell Flat Bench Fly

Dumbbell One Arm Row

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Body Weight Step Up

Body Weight Step Up

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Cable Straight Bar Triceps Push Down

Cable Straight Bar Triceps Push Down

Smith Machine Incline Bench Press

Smith Machine Incline Bench Press

Hanging Knee Raise Oblique Crunch

Hanging Knee Raise Oblique Crunch

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Machine Incline Chest Press

Machine Incline Chest Press

Barbell Glute Bridge

Barbell Glute Bridge

Machine Butterfly

Machine Butterfly

Body Weight Step Up

Dumbbell Seated Shoulder Press

Cable Straight Bar Triceps Push Down

Smith Machine Incline Bench Press

Hanging Knee Raise Oblique Crunch

Dumbbell Hammer Biceps Curl

Machine Incline Chest Press

Barbell Glute Bridge

Machine Butterfly

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Aggregated Volume

Weekly Completion

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