Monica
- Day 1
- Day 2
- Day 3
Barbell Squat
Barbell Bench Press
Barbell Deadlift Mixed Grip
Barbell Seated Shoulder Press
Barbell Curl
- 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 |
- 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 Romanian Deadlift
Barbell Wide Grip Bench Press
Dumbbell Ab Twist
Barbell T Bar Row
Barbell Glute Bridge
- 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 | 120 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 120 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 120 | 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 | ||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Barbell Hack Squat
Barbell Shrug
Barbell Reverse Curl
Barbell Pendlay Row
Barbell Banded 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 |
- 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 |
- 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 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This lose weight 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.
Croppio your little gym bro. A killer workout generator.