Primu antrenament

Your 4-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 4 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.

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Dumbbell Reverse Curl

Weighted Knee Crunch

Dumbbell Standing Shoulder Press

Dumbbell Flat Bench Press

Dumbbell Bent Over Row

Dumbbell Tricep Kickback

Dumbbell Concentration 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				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
4				4				4				4

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
4				4				4				4

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

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

Weighted Decline Crunch

Dumbbell Hammer Curl

Dumbbell Seated Shoulder Press

Dumbbell Chest Fly Muscles

Dumbbell One Arm Row

Dumbbell Close Grip Bench Press

Dumbbell Incline Hammer 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				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
4				4				4				4

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

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Grip Biceps Curl

Dumbbell Arnold Press

Dumbbell Arnold Press

Dumbbell Pullover

Dumbbell Pullover

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

Dumbbell Bent Over Triceps Extension

Dumbbell Bent Over Triceps Extension

Dumbbell Ab Twist

Dumbbell Reverse Grip Biceps Curl

Dumbbell Arnold Press

Dumbbell Pullover

Dumbbell Incline Bench Row

Dumbbell Overhead Triceps Extension

Dumbbell Bent Over Triceps Extension

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
4				4				4				4

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

Dumbbell Side Bend

Dumbbell Side Bend

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Upright Row

Dumbbell Upright Row

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Incline Bench Biceps Curl

Dumbbell Incline Bench Biceps Curl

Dumbbell Side Bend

Dumbbell Bicep Curl

Dumbbell Upright Row

Dumbbell Chest Press

Dumbbell Reverse Fly

Dumbbell Triceps Kickback

Dumbbell Incline Bench 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				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
4				4				4				4

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

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