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Your 4-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This strength training workout spans over 4 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.

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Goblet Squat Muscles

Dumbbell Goblet Squat Muscles

Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell Ab Twist

Dumbbell Bicep Curl

Dumbbell Standing Shoulder Press

Dumbbell Goblet Squat Muscles

Dumbbell Deadlift

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			150	1			0	1			0	1			0
2			130	2			0	2			0	2			0
3			150	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Lunges

Dumbbell Lunges

Dumbbell Stiff Legged Deadlift

Dumbbell Stiff Legged Deadlift

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Incline Bench Press

Dumbbell Reverse Curl

Dumbbell Lunges

Dumbbell Stiff Legged Deadlift

Dumbbell Triceps Kickback

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Step Up

Dumbbell Step Up

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles

Dumbbell Shrug

Dumbbell Incline Bench Row

Dumbbell Front Raise

Dumbbell Step Up

Dumbbell Chest Fly Muscles

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Dumbbell Incline Chest Press

Dumbbell Incline Chest Press

Dumbbell Side Bend

Dumbbell Side Bend

Dumbbell Walking Lunges

Dumbbell Walking Lunges

Dumbbell Seated Zottman Curl

Dumbbell Seated Zottman Curl

Dumbbell Good Morning

Dumbbell Good Morning

Dumbbell Incline Chest Press

Dumbbell Side Bend

Dumbbell Walking Lunges

Dumbbell Seated Zottman Curl

Dumbbell Good Morning

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

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