Test Workout

Your 5-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This strength training workout spans over 6 weeks, with 5 workout days per week.

Guidelines

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Clone, change the weeks or delete the workout.
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Save changes to track your progress week by week.

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Squat

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Weighted Knee Crunch

Dumbbell Bicep Curl

Dumbbell Seated Shoulder Press

Dumbbell Bent Over Row

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			625	1			375	1			0	1			0
2			625	2			375	2			0	2			0
3			625	3			375	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			1000	1			600	1			0	1			0
2			750	2			600	2			0	2			0
3			750	3			600	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			600	1			600	1			0	1			0
2			600	2			600	2			0	2			0
3			600	3			600	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			300	1			1000	1			0	1			0
2			300	2			750	2			0	2			0
3			300	3			500	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			600	1			500	1			0	1			0
2			600	2			500	2			0	2			0
3			600	3			500	3			0	3			0

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Goblet Squat Muscles

Dumbbell Goblet Squat Muscles

Dumbbell Hip Thrust

Dumbbell Hip Thrust

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Dumbbell Reverse Curl

Dumbbell Goblet Squat Muscles

Dumbbell Hip Thrust

Dumbbell Chest Fly Muscles

Dumbbell Tricep Kickback

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			250	1			600	1			0	1			0
2			300	2			600	2			0	2			0
3			350	3			450	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			450	1			350	1			0	1			0
2			450	2			350	2			0	2			0
3			450	3			350	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			750	1			525	1			0	1			0
2			750	2			525	2			0	2			0
3			0	3			525	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			0	1			300	1			0	1			0
2			0	2			300	2			0	2			0
3			0	3			300	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			0	1			240	1			0	1			0
2			0	2			240	2			0	2			0
3			0	3			240	3			0	3			0

Dumbbell Lunge

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Dumbbell Incline Bench Press

Dumbbell Standing Shoulder Press

Dumbbell Romanian Deadlift

Dumbbell Hammer Curl

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			1200	1			240	1			0	1			0
2			480	2			240	2			0	2			0
3			480	3			240	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			750	1			500	1			0	1			0
2			600	2			500	2			0	2			0
3			500	3			500	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			0	1			0	1			0
2			500	2			0	2			0	2			0
3			500	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			0	1			0	1			0
2			500	2			0	2			0	2			0
3			500	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			600	1			0	1			0	1			0
2			600	2			0	2			0	2			0
3			600	3			0	3			0	3			0

Dumbbell Decline Bench Fly

Dumbbell Decline Bench Fly

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Good Morning

Dumbbell Good Morning

Dumbbell Shrug

Dumbbell Close Grip Press

Dumbbell Close Grip Press

Dumbbell Decline Bench Fly

Dumbbell One Arm Row

Dumbbell Good Morning

Dumbbell Close Grip Press

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			400	1			0	1			0
2			400	2			600	2			0	2			0
3			300	3			300	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			250	1			0	1			0
2			500	2			250	2			0	2			0
3			500	3			250	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			120	1			300	1			0	1			0
2			240	2			300	2			0	2			0
3			240	3			300	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			1500	1			1800	1			0	1			0
2			1500	2			1800	2			0	2			0
3			1500	3			1800	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			625	1			0	1			0
2			500	2			700	2			0	2			0
3			500	3			525	3			0	3			0

Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift

Dumbbell Bent Over Curl

Dumbbell Bent Over Curl

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Dumbbell Face Pull

Dumbbell Face Pull

Dumbbell Walking Lunge

Dumbbell Walking Lunge

Dumbbell Sumo Deadlift

Dumbbell Bent Over Curl

Dumbbell Flat Bench Press

Dumbbell Face Pull

Dumbbell Walking Lunge

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			500	1			0	1			0	1			0
2			500	2			0	2			0	2			0
3			500	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			600	1			0	1			0	1			0
2			600	2			0	2			0	2			0
3			600	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			1250	1			0	1			0	1			0
2			1000	2			0	2			0	2			0
3			750	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			120	1			0	1			0	1			0
2			120	2			0	2			0	2			0
3			120	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

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)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

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