Upper body

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

About This Workout Plan

This gain muscle workout spans over 4 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 Flat Bench Press

Barbell Flat Bench Press

Barbell Bent Over Row

Barbell Bent Over Row

Dumbbell Standing One Arm Press

Dumbbell Standing One Arm Press

Barbell Forward Grip Biceps Curl

Barbell Forward Grip Biceps Curl

Bicycle Crunch

Bicycle Crunch
Barbell Flat Bench Press
Barbell Bent Over Row
Dumbbell Standing One Arm Press
Barbell Forward Grip Biceps Curl
Bicycle Crunch

Barbell Front Raise

Barbell Front Raise

Barbell Shrug

Barbell Shrug

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Barbell Close Grip Biceps Curl

Barbell Close Grip Biceps Curl
Barbell Front Raise
Barbell Shrug
Barbell Close Grip Bench Press
Dumbbell Seated Shoulder Press
Barbell Close Grip Biceps Curl

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Barbell Close Grip Biceps Curl

Barbell Close Grip Biceps Curl

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Body Weight Pike Push Up

Body Weight Pike Push Up
Dumbbell Incline Bench Press
Barbell Close Grip Biceps Curl
Barbell Close Grip Bench Press
Dumbbell Hammer Biceps Curl
Body Weight Pike Push Up

Barbell T Bar Row

Barbell T Bar Row

Dumbbell Flat Bench Fly

Dumbbell Flat Bench Fly

Cable Woodchop

Cable Woodchop

Bicycle Crunch

Bicycle Crunch

Barbell Calf Raise

Barbell Calf Raise
Barbell T Bar Row
Dumbbell Flat Bench Fly
Cable Woodchop
Bicycle Crunch
Barbell Calf Raise

Weighted Dips Triceps Variation

Weighted Dips Triceps Variation

Barbell Calf Raise

Barbell Calf Raise

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise

Barbell Overhead Triceps Extension

Barbell Overhead Triceps Extension
Weighted Dips Triceps Variation
Barbell Calf Raise
Dumbbell Triceps Kickback
Dumbbell Rear Delt Raise
Barbell Overhead Triceps Extension

Aggregated Volume

Weekly Completion

Logo Croppio your little gym bro. A killer workout generator.
Support
About
Satellites
© 2026 croppio.com. All rights reserved. |
English Deutsch Español Français Italiano Português Русский