November

Lying Leg Raise

Lying Leg Raise

Body Saw Plank

Windshield Wipers

Windshield Wipers

Supine Leg Raises

Supine Leg Raises

Bicycle Crunch

Lying Leg Raise

Windshield Wipers

Supine Leg Raises

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

Dumbbell Concentration Curl

Dumbbell Concentration Curl

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

Cable High Row Kneeling

Cable High Row Kneeling

Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

Dumbbell Concentration Curl

Dumbbell Incline Hammer Curl

Cable High Row Kneeling

Cable One Arm Biceps Curl

Dumbbell Alternate Biceps 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			96	1			0	1			96	1			0
2			96	2			0	2			96	2			0
3			96	3			0	3			96	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			100	1			0	1			80	1			0
2			100	2			0	2			80	2			0
3			100	3			0	3			80	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			200	1			0	1			0	1			0
2			200	2			0	2			0	2			0
3			200	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			100	1			0	1			0	1			0
2			100	2			0	2			0	2			0
3			100	3			0	3			0	3			0

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Arnold Presses

Lying Dumbbell Lateral Raise

Lying Dumbbell Lateral Raise

Dumbbell Front Raise

Dumbbell Front Raise

Cable Shoulder Press Seated

Cable Shoulder Press Seated

Dumbbell Seated Shoulder Press

Lying Dumbbell Lateral Raise

Dumbbell Front Raise

Cable Shoulder Press Seated

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			50	1			120	1			0	1			0
2			50	2			120	2			0	2			0
3			50	3			120	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			60	1			60	1			0	1			0
2			60	2			60	2			0	2			0
3			60	3			60	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			40	1			64	1			0	1			0
2			40	2			40	2			0	2			0
3			40	3			40	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			60	1			0	1			0	1			0
2			36	2			0	2			0	2			0
3			60	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			200	1			0	1			0	1			0
2			200	2			0	2			0	2			0
3			200	3			0	3			0	3			0

Squat Hold Calf Raises

Squat Hold Calf Raises

Pretzel Stretch

Pretzel Stretch

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Banded Side Steps

Banded Side Steps

Cable Cross Over

Cable Cross Over

Squat Hold Calf Raises

Pretzel Stretch

Dumbbell Stiff Legged Deadlift

Banded Side Steps

Cable Cross Over

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			12	1			120	1			0
2			0	2			10	2			120	2			0
3			0	3			11	3			120	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			50	1			10	1			100	1			0
2			80	2			10	2			100	2			0
3			80	3			10	3			100	3			0
4			0	4			0	4			100	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			60	1			96	1			192	1			0
2			96	2			96	2			192	2			0
3			96	3			96	3			192	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			100	1			225	1			0
2			0	2			100	2			225	2			0
3			0	3			100	3			225	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			240	1			240	1			160	1			0
2			0	2			240	2			160	2			0
3			0	3			240	3			160	3			0

Monkey Row

Single Arm Dumbbell Row

Single Arm Dumbbell Row

Standing Cable Row

Standing Cable Row

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Cable Face Pull

Cable Face Pull

Single Arm Dumbbell Row

Standing Cable Row

Dumbbell Reverse Fly

Cable Face Pull

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			80	1			80	1			80	1			0
2			80	2			80	2			80	2			0
3			80	3			80	3			80	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			240	1			150	1			0	1			0
2			240	2			150	2			0	2			0
3			240	3			150	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			96	1			60	1			0	1			0
2			60	2			60	2			0	2			0
3			60	3			60	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			300	1			0	1			0	1			0
2			300	2			0	2			0	2			0
3			300	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 5 workout days per week.

Guidelines

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