Test
- Day 1
- Day 2
- Day 3
Weighted Knee Crunch
Dumbbell Sumo Deadlift
Dumbbell Hammer Curl
Dumbbell Seated Shoulder Press
Dumbbell Chest Press
Dumbbell Sumo Goblet Squat
- 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 | 600 | 1 | 600 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 675 | 2 | 600 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 675 | 3 | 750 | 3 | 0 | 3 | 0 |
- 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 | 350 | 1 | 400 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 350 | 2 | 320 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 350 | 3 | 350 | 3 | 0 | 3 | 0 |
- 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 | 200 | 1 | 225 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 200 | 2 | 225 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 240 | 3 | 240 | 3 | 0 | 3 | 0 |
- 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 | 300 | 1 | 300 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 250 | 2 | 300 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 300 | 3 | 250 | 3 | 0 | 3 | 0 |
- 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 | 450 | 1 | 450 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 450 | 2 | 450 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 450 | 3 | 450 | 3 | 0 | 3 | 0 |
- 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 | 600 | 1 | 600 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 720 | 2 | 600 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 720 | 3 | 600 | 3 | 0 | 3 | 0 |
Dumbbell Deadlift
Dumbbell Bent Over Row
Dumbbell Triceps Kickback
Dumbbell Incline Chest Press
Dumbbell Flat Bench Fly
Dumbbell Glute Bridge
- 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 | 350 | 1 | 400 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 400 | 2 | 400 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 400 | 3 | 400 | 3 | 0 | 3 | 0 |
- 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 | 300 | 1 | 300 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 300 | 2 | 300 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 360 | 3 | 300 | 3 | 0 | 3 | 0 |
- 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 | 400 | 1 | 450 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 400 | 2 | 450 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 400 | 3 | 675 | 3 | 0 | 3 | 0 | ||||||||
| 4 | 400 | 4 | 450 | 4 | 0 | 4 | 0 |
- 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 | 400 | 1 | 400 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 400 | 2 | 400 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 400 | 3 | 400 | 3 | 0 | 3 | 0 |
- 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 | 180 | 1 | 200 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 180 | 2 | 240 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 180 | 3 | 240 | 3 | 0 | 3 | 0 |
- 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 | 360 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 420 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 420 | 3 | 0 | 3 | 0 | 3 | 0 |
Dumbbell Standing Lunge
Dumbbell Reverse Fly
Dumbbell One Arm Row
How To Do A Kettlebell Russian Twist
Dumbbell Incline Bench Biceps Curl
Dumbbell Standing Shoulder 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 | 400 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 400 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 400 | 3 | 0 | 3 | 0 | 3 | 0 |
- 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 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 |
- 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 | 360 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 360 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 360 | 3 | 0 | 3 | 0 | 3 | 0 |
- 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 | 316.8 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 420 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 420 | 3 | 0 | 3 | 0 | 3 | 0 |
- 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 | 180 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 175 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 180 | 3 | 0 | 3 | 0 | 3 | 0 |
- 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 | 300 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 240 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 200 | 3 | 0 | 3 | 0 | 3 | 0 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This strength training 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.