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

  • 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

Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18 g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10 g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30 g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25 g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40 g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10 g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15 g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25 g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8 g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35 g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20 g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12 g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30 g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6 g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28 g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25 g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6 g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20 g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7 g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35 g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20 g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12 g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18 g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8 g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30 g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25 g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15 g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35 g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20 g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40 g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20 g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4 g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35 g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17 g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30 g
    Fats 10g
    Carbs 35g
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