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Your 6-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 6 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.
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6

Plank Movement

Plank Movement

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Decline Sit Up

Decline Sit Up

Bicycle Crunch

Bicycle Crunch

Dumbbell Ab Twist

Dumbbell Ab Twist

Full Sit Up

Full Sit Up

Weighted Plank

Weighted Plank
Plank Movement
Weighted Hanging Leg Raise
Decline Sit Up
Bicycle Crunch
Dumbbell Ab Twist
Full Sit Up
Weighted Plank

Barbell Deadlift

Barbell Deadlift

Barbell Romanian Deadlift Movement

Barbell Romanian Deadlift Movement

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Weighted Calf Raise

Weighted Calf Raise

Body Weight Bulgarian Split Squat

Body Weight Bulgarian Split Squat

Reverse Hack Squat

Reverse Hack Squat

Dumbbell Split Squat

Dumbbell Split Squat
Barbell Deadlift
Barbell Romanian Deadlift Movement
Dumbbell Goblet Squat
Weighted Calf Raise
Body Weight Bulgarian Split Squat
Reverse Hack Squat
Dumbbell Split Squat

Pull Up

Pull Up

Dumbbell One Arm Row

Dumbbell One Arm Row

Barbell Bent Over Row

Barbell Bent Over Row

Cable Row Seated

Cable Row Seated

Body Weight Inverted Row

Body Weight Inverted Row

Barbell T Bar Row

Barbell T Bar Row

Cable Reverse Grip Lat Pull Down

Cable Reverse Grip Lat Pull Down
Pull Up
Dumbbell One Arm Row
Barbell Bent Over Row
Cable Row Seated
Body Weight Inverted Row
Barbell T Bar Row
Cable Reverse Grip Lat Pull Down

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Barbell Front Raise

Barbell Front Raise

Cable Lateral Raise

Cable Lateral Raise

Machine Upright Row

Machine Upright Row

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Arnold Presses

Arnold Presses

Barbell Push Press

Barbell Push Press
Dumbbell Seated Shoulder Press
Barbell Front Raise
Cable Lateral Raise
Machine Upright Row
Dumbbell Side Lateral Raise
Arnold Presses
Barbell Push Press

Diamond Push Up

Diamond Push Up

Dumbbell Incline Bench Fly

Dumbbell Incline Bench Fly

Cable Standing Crossover

Cable Standing Crossover

Bench Press Elbow Flaring

Bench Press Elbow Flaring

Pec Deck Machine Movement

Pec Deck Machine Movement

Dumbbell One Arm Chest Press

Dumbbell One Arm Chest Press

Push Up

Push Up
Diamond Push Up
Dumbbell Incline Bench Fly
Cable Standing Crossover
Bench Press Elbow Flaring
Pec Deck Machine Movement
Dumbbell One Arm Chest Press
Push Up

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Tricep Dip

Tricep Dip

Cable Triceps Kickback

Cable Triceps Kickback

Overhead Cable Tricep Extension

Overhead Cable Tricep Extension

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

Cable Flat Bench Triceps Extension

Cable Flat Bench Triceps Extension

Parallel Bar Dips

Parallel Bar Dips
Dumbbell Tricep Kickback
Tricep Dip
Cable Triceps Kickback
Overhead Cable Tricep Extension
Dumbbell Overhead Triceps Extension
Cable Flat Bench Triceps Extension
Parallel Bar Dips

Aggregated Volume

Weekly Completion

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