Your 5-day workout plan, tailored to help you achieve your fitness goals.
This gain muscle workout spans over 6 weeks, with 5 workout days per week.
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 | 0 | 1 | 600 | 1 | 600 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 600 | 2 | 600 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 600 | 3 | 600 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 200 | 1 | 225 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 200 | 2 | 225 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 200 | 3 | 225 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 0 | 4 | 200 | 4 | 225 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 0 | 1 | 240 | 1 | 270 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 240 | 2 | 270 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 240 | 3 | 270 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 0 | 4 | 240 | 4 | 270 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 0 | 1 | 480 | 1 | 480 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 480 | 2 | 480 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 480 | 3 | 480 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 600 | 1 | 700 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 600 | 2 | 700 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 600 | 3 | 700 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 300 | 1 | 375 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 375 | 2 | 375 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 375 | 3 | 450 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 450 | 1 | 450 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 450 | 2 | 450 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 200 | 3 | 300 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 200 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 200 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 225 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 225 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 450 | 1 | 450 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 450 | 2 | 450 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 450 | 3 | 450 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 375 | 1 | 450 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 375 | 2 | 450 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 375 | 3 | 450 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 300 | 1 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 300 | 2 | 300 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 300 | 3 | 300 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 400 | 1 | 525 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 500 | 2 | 525 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 500 | 3 | 525 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 150 | 1 | 175 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 175 | 2 | 175 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 175 | 3 | 175 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 180 | 1 | 180 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 180 | 2 | 180 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 180 | 3 | 180 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 400 | 1 | 400 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 400 | 2 | 400 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 400 | 3 | 400 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 240 | 1 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 240 | 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 240 | 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 787.5 | 1 | 787.5 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 787.5 | 2 | 787.5 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 787.5 | 3 | 787.5 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 300 | 1 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 300 | 2 | 300 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 300 | 3 | 300 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 300 | 1 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 300 | 2 | 375 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 300 | 3 | 375 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 180 | 1 | 180 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 180 | 2 | 180 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 180 | 3 | 180 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 150 | 1 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 150 | 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 150 | 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 150 | 4 | 150 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 150 | 1 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 150 | 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 150 | 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 450 | 1 | 787.5 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 450 | 2 | 787.5 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 600 | 3 | 787.5 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 600 | 4 | 787.5 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 225 | 1 | 525 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 500 | 2 | 525 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 500 | 3 | 525 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 200 | 1 | 200 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 200 | 2 | 200 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 200 | 3 | 200 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 240 | 1 | 240 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 240 | 2 | 240 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 240 | 3 | 240 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 500 | 1 | 525 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 500 | 2 | 525 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 500 | 3 | 525 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 500 | 4 | 525 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 200 | 1 | 225 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 200 | 2 | 225 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 200 | 3 | 225 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 250 | 1 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 250 | 2 | 300 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 250 | 3 | 300 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 250 | 4 | 180 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 240 | 1 | 240 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 240 | 2 | 240 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 240 | 3 | 240 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 240 | 4 | 240 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 500 | 1 | 525 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 500 | 2 | 525 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 500 | 3 | 525 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 500 | 4 | 525 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 360 | 1 | 360 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 360 | 2 | 360 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 360 | 3 | 360 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 180 | 1 | 180 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 180 | 2 | 180 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 180 | 3 | 180 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 400 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 400 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 400 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 800 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 800 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 |
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 | 0 | 1 | 450 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 450 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 450 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||||
4 | 0 | 4 | 450 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
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 | 0 | 1 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 300 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 400 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 225 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 225 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 225 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
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 | 0 | 1 | 270 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||
2 | 0 | 2 | 270 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||
3 | 0 | 3 | 270 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |