Upper body one

Your 3-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 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.

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Body Weight Plank

Body Weight Plank

Machine Ab Crunch

Machine Ab Crunch

Dumbbell Ab Twist

Dumbbell Ab Twist

Body Weight Hanging Leg Raise

Weighted Hanging Leg Raise

Body Weight Plank

Machine Ab Crunch

Dumbbell Ab Twist

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			12	1			0	1			0	1			0	1			0	1			0
2			12	2			0	2			0	2			0	2			0	2			0
3			12	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			12	1			0	1			0	1			0	1			0	1			0
2			10	2			0	2			0	2			0	2			0	2			0
3			10	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			32	1			0	1			0	1			0	1			0	1			0
2			30	2			0	2			0	2			0	2			0	2			0
3			30	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			15	1			0	1			0	1			0	1			0	1			0
2			15	2			0	2			0	2			0	2			0	2			0
3			15	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			12	1			0	1			0	1			0	1			0	1			0
2			12	2			0	2			0	2			0	2			0	2			0
3			12	3			0	3			0	3			0	3			0	3			0

Barbell Plate Ab Twist

Barbell Plate Ab Twist

Weighted Plank

Cable Woodchop

Bicycle Crunch

Triceps Push Down

Triceps Push Down

Barbell Plate Ab Twist

Triceps Push Down

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

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

Barbell Bent Over Row

Barbell Bent Over Row

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Weighted Chin Up

Weighted Chin Up

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Skull Crushers Ez Bar

Skull Crushers Ez Bar

Barbell Bent Over Row

Dumbbell Flat Bench Press

Weighted Chin Up

Dumbbell Standing Shoulder Press

Skull Crushers Ez Bar

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

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

Aggregated Volume

Weekly Completion

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