Starter workout 12/18
Your 3-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This lose weight 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.
- Day 1
- Day 2
- Day 3
Ball Sit Up
Bicycle Crunch Movement
Dumbbell Standing Shoulder Press
Dumbbell Bicep Curl
Cable Wide Grip Row
- 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 |
Plank Movement
Reverse Crunch
Dumbbell Row
Dumbbell Alternate Biceps Curl
Barbell Push Press
- 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 |
Scissor Kicks
Weighted Knee Crunch
Kettlebell Upright Row
Dumbbell Reverse Curl
Dumbbell Row
- 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
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