Workout Upper

  • Day 1
  • Day 2
  • Day 3

Weighted Chin Up

Weighted Chin Up

Machine Chest Press

Machine Chest Press

Barbell Bent Over Row

Barbell Bent Over Row

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Body Weight Plank

Body Weight Plank

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Cable Front Raise

Cable Front Raise

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension
Weighted Chin Up
Machine Chest Press
Barbell Bent Over Row
Body Weight Hanging Leg Raise
Body Weight Plank
Dumbbell Incline Bench Press
Cable Front Raise
Cable Overhead Triceps Extension

Weighted Dips Triceps Variation

Weighted Dips Triceps Variation

Barbell Chest Supported T Bar Row

Barbell Chest Supported T Bar Row

Cable Rope Biceps Curl

Cable Rope Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Machine Overhead Shoulder Press

Machine Overhead Shoulder Press

Barbell Flat Bench Triceps Extension

Barbell Flat Bench Triceps Extension

Body Weight Pull Up

Body Weight Pull Up

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise
Weighted Dips Triceps Variation
Barbell Chest Supported T Bar Row
Cable Rope Biceps Curl
Dumbbell Hammer Biceps Curl
Machine Overhead Shoulder Press
Barbell Flat Bench Triceps Extension
Body Weight Pull Up
Dumbbell Rear Delt Raise

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Machine Lateral Raise

Machine Lateral Raise

Smith Machine Bench Press

Smith Machine Bench Press

Body Weight Inverted Row

Body Weight Inverted Row

Machine Reverse Fly

Machine Reverse Fly

Barbell Push Press

Barbell Push Press

Cable Straight Bar Triceps Push Down

Cable Straight Bar Triceps Push Down

Dumbbell One Arm Row

Dumbbell One Arm Row
Weighted Hanging Leg Raise
Machine Lateral Raise
Smith Machine Bench Press
Body Weight Inverted Row
Machine Reverse Fly
Barbell Push Press
Cable Straight Bar Triceps Push Down
Dumbbell One Arm Row

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 4 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.
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