Beginner
- Day 1
- Day 2
- Day 3
- Day 4
Weighted Knee Crunch
Dumbbell Front Raise
Dumbbell Hammer Curl
Dumbbell Glute Bridge
Dumbbell Incline Bench Press
Dumbbell Deadlift
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
Dumbbell Side Bend
Dumbbell Seated Shoulder Press
Dumbbell Svend Press
Dumbbell Goblet Squat
Dumbbell Bent Over Row
Dumbbell Tricep Kickback
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
Dumbbell Ab Twist
Donkey Kicks
Dumbbell Romanian Deadlift
Dumbbell Arnold Press
Wall Push Ups
Dumbbell Reverse Grip Biceps Curl
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
Dumbbell Split Squat
Weighted Knee Crunch
Dumbbell Face Pull
Dumbbell Glute Bridge
Incline Wall Push Ups
Dumbbell Push Jerk
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 1 | ||||||
| 2 | 2 | ||||||
| 3 | 3 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This strength training workout spans over 2 weeks, with 4 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.