First

  • Day 1
  • Day 2

Barbell Plate Ab Twist

Barbell Plate Ab Twist

Dumbbell Incline Bench Biceps Curl

Dumbbell Incline Bench Biceps Curl

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Barbell Bent Over Row

Barbell Bent Over Row

Cable V Bar Triceps Push Down

Cable V Bar Triceps Push Down
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

Body Weight Hanging Leg Raise

Barbell Regular Grip Biceps Curl

Barbell Regular Grip Biceps Curl

Machine Assisted Chin Up

Machine Assisted Chin Up

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Weighted Dip Chest Variation

Weighted Dip Chest Variation
Body Weight Hanging Leg Raise
Barbell Regular Grip Biceps Curl
Machine Assisted Chin Up
Dumbbell Flat Bench Press
Weighted Dip Chest Variation

Aggregated Volume

Weekly Completion

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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