Upper body

Your 2-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 2 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.

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Flat Bench Fly

Dumbbell Flat Bench Fly

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Dumbbell Ab Twist

Dumbbell Hammer Curl

Dumbbell Chest Press

Dumbbell Bent Over Row

Dumbbell Side Lateral Raise

Dumbbell Flat Bench Fly

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			75	1			0	1			0	1			0	1			0	1			0
2			75	2			0	2			0	2			0	2			0	2			0
3			75	3			0	3			0	3			0	3			0	3			0
4			75	4			0	4			0	4			0	4			0	4			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			50	1			0	1			0	1			0	1			0	1			0
2			50	2			0	2			0	2			0	2			0	2			0
3			50	3			0	3			0	3			0	3			0	3			0
4			50	4			0	4			0	4			0	4			0	4			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			231	1			0	1			0	1			0	1			0	1			0
2			231	2			0	2			0	2			0	2			0	2			0
3			198	3			0	3			0	3			0	3			0	3			0
4			148.5	4			0	4			0	4			0	4			0	4			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			87.5	1			0	1			0	1			0	1			0	1			0
2			87.5	2			0	2			0	2			0	2			0	2			0
3			87.5	3			0	3			0	3			0	3			0	3			0
4			87.5	4			0	4			0	4			0	4			0	4			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			50	1			0	1			0	1			0	1			0	1			0
2			50	2			0	2			0	2			0	2			0	2			0
3			50	3			0	3			0	3			0	3			0	3			0
4			50	4			0	4			0	4			0	4			0	4			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			50	1			0	1			0	1			0	1			0	1			0
2			50	2			0	2			0	2			0	2			0	2			0
3			50	3			0	3			0	3			0	3			0	3			0
4			50	4			0	4			0	4			0	4			0	4			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			50	1			0	1			0	1			0	1			0	1			0
2			50	2			0	2			0	2			0	2			0	2			0
3			50	3			0	3			0	3			0	3			0	3			0
4			50	4			0	4			0	4			0	4			0	4			0

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Weighted Decline Crunch

Dumbbell Reverse Curl

Dumbbell Incline Bench Press

Dumbbell One Arm Row

Dumbbell Standing Shoulder Press

Dumbbell Close Grip Bench Press

Dumbbell Seated Shoulder 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			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0	4			0	4			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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0	4			0	4			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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	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	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0
4			0	4			0	4			0	4			0	4			0	4			0

Aggregated Volume

Weekly Completion

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