Workout 5 day
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
Body Weight Ab Crunch
Dumbbell Ab Twist
Body Weight Plank
Cable Woodchop
Bicycle Crunch
Russian 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
Barbell Deadlift
Dumbbell Goblet Squat
Machine Leg Press
Body Weight Bulgarian Split Squat
Dumbbell Walking Lunge
Machine Calf Raise
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
Weighted Chin Up
Cable Narrow Grip Lat Pull Down
Dumbbell Bent Over Row
Body Weight Inverted Row
Machine Iso Row
Cable Face Pull
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
Smith Machine Shoulder Press
Dumbbell Standing Shoulder Press
Dumbbell Lateral Raise
Barbell Push Press
Cable Front Raise
Body Weight Pike Push Up
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
Barbell Flat Bench Press
Dumbbell Flat Bench Fly
Smith Machine Decline Bench Press
Machine Chest Press
Body Weight Push Up
Weighted Push Up
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
- 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 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
| 2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
| 3 | 3 | 3 | 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This lose weight workout spans over 6 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.
Croppio your little gym bro. A killer workout generator.