Plan 1

Your 5-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 5 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

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Lunges

Dumbbell Lunges
Dumbbell Ab Twist
Dumbbell Seated Shoulder Press
Dumbbell Bicep Curl
Dumbbell Goblet Squat
Dumbbell Bent Over Row
Dumbbell Chest Press
Dumbbell Deadlift
Dumbbell Triceps Kickback
Dumbbell Lunges

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Dumbbell Sumo Squat

Dumbbell Sumo Squat

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles

Dumbbell Shrug

Dumbbell Shrug
Weighted Knee Crunch
Dumbbell Incline Bench Press
Dumbbell Hammer Curl
Dumbbell Sumo Squat
Dumbbell Reverse Curl
Dumbbell Side Lateral Raise
Dumbbell Stiff Legged Deadlift
Dumbbell Chest Fly Muscles
Dumbbell Shrug

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Bulgarian Split Squats

Dumbbell Bulgarian Split Squats

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Grip Biceps Curl

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Glute Bridge

Dumbbell Glute Bridge

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly

Dumbbell Good Morning

Dumbbell Good Morning
Weighted Decline Crunch
Dumbbell Flat Bench Press
Dumbbell Front Raise
Dumbbell Bulgarian Split Squats
Dumbbell Reverse Grip Biceps Curl
Dumbbell One Arm Row
Dumbbell Glute Bridge
Dumbbell Rear Delt Fly
Dumbbell Good Morning

Dumbbell Side Bend

Dumbbell Side Bend

Dumbbell Decline Bench Fly

Dumbbell Decline Bench Fly

Dumbbell Concentration Curl

Dumbbell Concentration Curl

Dumbbell Walking Lunge

Dumbbell Walking Lunge

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hip Thrust

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Dumbbell Svend Press

Dumbbell Svend Press
Dumbbell Side Bend
Dumbbell Decline Bench Fly
Dumbbell Concentration Curl
Dumbbell Walking Lunge
Dumbbell Incline Bench Row
Dumbbell Close Grip Bench Press
Dumbbell Single Leg Hip Thrust
Dumbbell Reverse Fly
Dumbbell Svend Press

Dumbbell Leg Curl

Dumbbell Leg Curl

Dumbbell Front Squat

Dumbbell Front Squat

Dumbbell Reverse Grip Bent Over

Dumbbell Reverse Grip Bent Over

Dumbbell Incline Reverse Grip Bench

Dumbbell Incline Reverse Grip Bench

Dumbbell Incline Bench Fly

Dumbbell Incline Bench Fly

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Deadlift Neutral Grip

Dumbbell Deadlift Neutral Grip

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

Dumbbell Back Extension

Dumbbell Back Extension
Dumbbell Leg Curl
Dumbbell Front Squat
Dumbbell Reverse Grip Bent Over
Dumbbell Incline Reverse Grip Bench
Dumbbell Incline Bench Fly
Dumbbell Hammer Biceps Curl
Dumbbell Deadlift Neutral Grip
Dumbbell Overhead Triceps Extension
Dumbbell Back Extension

Aggregated Volume

Weekly Completion

Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18 g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10 g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30 g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25 g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40 g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10 g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15 g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25 g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8 g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35 g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20 g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12 g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30 g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6 g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28 g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25 g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6 g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20 g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7 g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35 g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20 g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12 g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18 g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8 g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30 g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25 g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15 g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35 g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20 g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40 g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20 g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4 g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35 g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17 g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30 g
    Fats 10g
    Carbs 35g
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