Primo allenamento
- Day 1
- Day 2
- Day 3
Prese a corpo cavo
Crunch del ginocchio con peso
Tavola
Russian Twist
Crunch seduti con cavo
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
Curl del polso con i palmi verso il basso
Bar Hang
Curl con bilanciere a presa larga
Piegamento laterale con manubrio
Curl con cavo sopra la testa
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
Panca piana con bilanciere
Pressa per le spalle in piedi con manubri
Estensione della schiena della macchina
Fly inverso con manubri
Dip con peso
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This gain muscle 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.