Strength Workout 1
Your 5-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 5 weeks, with 5 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
- Day 4
- Day 5
Barbell Incline Bench Press
Dumbbell Incline Bench Press
Dumbbell One Arm Lateral Raise
Body Weight Push Up
Dumbbell Arnold Press
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Barbell Squat
Dumbbell Step Up
Machine Leg Press
Body Weight Walking Lunge
Dumbbell Goblet Squat
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Weighted Pull Up
Barbell Bent Over Row
Cable Wide Grip Lat Pull Down
Machine Assisted Pull Up
Dumbbell One Arm Row
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
Dumbbell Hammer Biceps Curl
Cable Rope Biceps Curl
Machine Preacher Biceps Curl
Barbell Close Grip Bench Press
Cable Triceps Kickback
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Barbell Deadlift
Barbell Hip Thrust
Dumbbell Calf Raise
Machine Seated Leg Curl
Body Weight Back Extension
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
| 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |