First workout
Your 3-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This strength training workout spans over 4 weeks, with 3 workout days per week.
Guidelines
- 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.
- Day 1
- Day 2
- Day 3
Dumbbell Ab Twist
Weighted Plank
Barbell Seated Shoulder Press
Barbell Deadlift
Machine Leg Press
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
Bicycle Crunch
Barbell Bent Over Row
Dumbbell Goblet Squat
Cable Face Pull
Cable Rope Triceps Push Down
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
Weighted Hanging Leg Raise
Body Weight Chin Up
Machine Butterfly
Dumbbell Side Lateral Raise
Barbell Close Grip Bench Press
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | ||||||||||||
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | |
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| 2 | ||||||||||||
| 3 |
Aggregated Volume
Weekly Completion
Meals suggestion
-
Oatmeal with Protein Powder and Berries x 400gProteins 25 gFats 10gCarbs 60g
-
Greek Yogurt with Honey x 200gProteins 20 gFats 5gCarbs 15g
-
Grilled Chicken with Quinoa and Vegetables x 500gProteins 40 gFats 10gCarbs 45g
-
Almonds x 30gProteins 6 gFats 14gCarbs 5g
-
Salmon with Brown Rice and Broccoli x 400gProteins 30 gFats 15gCarbs 40g
-
Scrambled Eggs with Spinach and Whole Grain Toast x 300gProteins 30 gFats 15gCarbs 30g
-
Protein Shake x 250gProteins 25 gFats 5gCarbs 10g
-
Turkey Wrap with Avocado and Vegetables x 450gProteins 35 gFats 12gCarbs 40g
-
Carrots with Hummus x 150gProteins 4 gFats 5gCarbs 10g
-
Beef Stir-fry with Brown Rice x 500gProteins 45 gFats 20gCarbs 50g
-
Smoothie with Spinach, Banana, and Protein Powder x 350gProteins 25 gFats 5gCarbs 35g
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Cottage Cheese with Pineapple x 200gProteins 20 gFats 2gCarbs 15g
-
Tuna Salad with Chickpeas x 400gProteins 40 gFats 15gCarbs 30g
-
Rice Cakes with Peanut Butter x 100gProteins 8 gFats 8gCarbs 20g
-
Pork Chops with Sweet Potatoes and Asparagus x 450gProteins 35 gFats 10gCarbs 50g
-
Chia Seed Pudding with Almond Milk x 250gProteins 8 gFats 10gCarbs 20g
-
Hard-Boiled Eggs x 100gProteins 12 gFats 10gCarbs 1g
-
Chicken Caesar Salad x 400gProteins 35 gFats 15gCarbs 20g
-
Mixed Nuts x 30gProteins 6 gFats 15gCarbs 9g
-
Shrimp Tacos with Cabbage Slaw x 400gProteins 30 gFats 12gCarbs 35g
-
Whole Wheat Pancakes with Maple Syrup x 300gProteins 12 gFats 5gCarbs 60g
-
Protein Bar x 60gProteins 20 gFats 8gCarbs 25g
-
Baked Lemon Herb Chicken with Couscous x 450gProteins 40 gFats 10gCarbs 45g
-
Celery with Cream Cheese x 150gProteins 4 gFats 6gCarbs 8g
-
Stuffed Peppers with Brown Rice and Turkey x 500gProteins 30 gFats 15gCarbs 40g
-
Greek Yogurt with Granola x 300gProteins 20 gFats 10gCarbs 40g
-
Banana x 120gProteins 1 gFats 0gCarbs 27g
-
Lentil Soup with Whole Grain Bread x 450gProteins 30 gFats 5gCarbs 50g
-
Beef Jerky x 50gProteins 10 gFats 7gCarbs 3g
-
Grilled Tilapia with Sautéed Vegetables x 400gProteins 35 gFats 9gCarbs 18g
-
Overnight Oats with Almond Butter x 300gProteins 15 gFats 10gCarbs 50g
-
Trail Mix x 100gProteins 6 gFats 14gCarbs 24g
-
Stuffed Chicken Breast with Spinach x 400gProteins 40 gFats 15gCarbs 20g
-
Veggies with Guacamole x 150gProteins 5 gFats 8gCarbs 15g
-
Beef and Broccoli with Cauliflower Rice x 500gProteins 35 gFats 12gCarbs 30g