First
Your 2-day workout plan, tailored to help you achieve your
fitness goals.
About This Workout Plan
This gain muscle workout spans over 4 weeks, with 2 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.
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Barbell Plate Ab Twist
Dumbbell Incline Bench Biceps Curl
Smith Machine Shoulder Press
Barbell Bent Over Row
Cable V Bar Triceps Push Down
Body Weight Hanging Leg Raise
Barbell Regular Grip Biceps Curl
Machine Assisted Chin Up
Dumbbell Flat Bench Press
Weighted Dip Chest Variation
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