SG001
Your 3-day workout plan, tailored to help you achieve your
fitness goals.
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.
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Barbell Glute Bridge
Barbell Full Squat
Deadlift Hook Grip
Dumbbell Step Up
Lying Leg Curls
Smith Machine Squat Benefits
Barbell Romanian Deadlift Movement
Kettlebell Overhead Squat
Single Leg Standing Calf Raise
Reverse Hack Squat
Machine Hack Squat
Seated Calf Raise
Squat Hold Calf Raises
Dumbbell Hip Thrust
Pendulum Lunge
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