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Your 5-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This lose weight workout spans over 4 weeks, with 5 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.
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Weighted Decline Crunch

Weighted Decline Crunch

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Ab Twist

Dumbbell Ab Twist

Dumbbell Side Bend

Dumbbell Side Bend

Wrist Curls Palms Down

Wrist Curls Palms Down

Dumbbell Wrist Extension

Dumbbell Wrist Extension

Dumbbell Reverse Wrist Curl Muscles

Dumbbell Reverse Wrist Curl Muscles

Zottman Curl

Zottman Curl

Dumbbell Reverse Curl

Dumbbell Reverse Curl
Weighted Decline Crunch
Weighted Knee Crunch
Dumbbell Ab Twist
Dumbbell Side Bend
Wrist Curls Palms Down
Dumbbell Wrist Extension
Dumbbell Reverse Wrist Curl Muscles
Zottman Curl
Dumbbell Reverse Curl

Wrist Curls Palms Up

Wrist Curls Palms Up

Dumbbell Wrist Curl

Dumbbell Wrist Curl

Lateral Bicep Curls

Lateral Bicep Curls

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Dumbbell Bent Over Curl

Dumbbell Bent Over Curl

Incline Dumbbell Curl

Incline Dumbbell Curl

Spider Curls

Spider Curls
Wrist Curls Palms Up
Dumbbell Wrist Curl
Lateral Bicep Curls
Dumbbell Incline Hammer Curl
Dumbbell Hammer Biceps Curl
Dumbbell Concentration Biceps Curl
Dumbbell Bent Over Curl
Incline Dumbbell Curl
Spider Curls

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Cross Body Hammer Curl

Cross Body Hammer Curl

Dumbbell One Arm Biceps Curl

Dumbbell One Arm Biceps Curl

Dumbbell Preacher Curl

Dumbbell Preacher Curl

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

Dumbbell Preacher Hammer Curls

Dumbbell Preacher Hammer Curls

Supine Dumbbell Curl

Supine Dumbbell Curl

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Grip Biceps Curl

Bayesian Curl

Bayesian Curl
Dumbbell Hammer Curl
Cross Body Hammer Curl
Dumbbell One Arm Biceps Curl
Dumbbell Preacher Curl
Dumbbell Alternate Biceps Curl
Dumbbell Preacher Hammer Curls
Supine Dumbbell Curl
Dumbbell Reverse Grip Biceps Curl
Bayesian Curl

Inner Bicep Curl

Inner Bicep Curl

Dumbbell Concentration Curl

Dumbbell Concentration Curl

Dumbbell Seated Zottman Curl

Dumbbell Seated Zottman Curl

Alternating Hammer Curls

Alternating Hammer Curls

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Prone Incline Dumbbell Curl

Prone Incline Dumbbell Curl

Dumbbell Incline Bench Biceps Curl

Dumbbell Incline Bench Biceps Curl

Dumbbell Preacher Biceps Curl

Dumbbell Preacher Biceps Curl

Dumbbell Front Raise

Dumbbell Front Raise
Inner Bicep Curl
Dumbbell Concentration Curl
Dumbbell Seated Zottman Curl
Alternating Hammer Curls
Dumbbell Bicep Curl
Prone Incline Dumbbell Curl
Dumbbell Incline Bench Biceps Curl
Dumbbell Preacher Biceps Curl
Dumbbell Front Raise

Dumbbell Arnold Press

Dumbbell Arnold Press

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Dumbbell Upright Row

Dumbbell Upright Row

Arnold Presses

Arnold Presses

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise

Dumbbell Standing One Arm Press

Dumbbell Standing One Arm Press

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Shrug

Dumbbell Shrug
Dumbbell Arnold Press
Dumbbell Seated Shoulder Press
Dumbbell Standing Shoulder Press
Dumbbell Upright Row
Arnold Presses
Dumbbell One Arm Lateral Raise
Dumbbell Standing One Arm Press
Dumbbell Side Lateral Raise
Dumbbell Shrug

Aggregated Volume

Weekly Completion

Meals suggestion
  • Oatmeal with Berries x 300g
    Proteins 10 g
    Fats 5g
    Carbs 40g
  • Greek Yogurt x 150g
    Proteins 15 g
    Fats 0g
    Carbs 10g
  • Grilled Chicken Salad x 350g
    Proteins 30 g
    Fats 10g
    Carbs 15g
  • Carrot Sticks with Hummus x 200g
    Proteins 5 g
    Fats 3g
    Carbs 15g
  • Baked Salmon with Asparagus x 300g
    Proteins 35 g
    Fats 20g
    Carbs 10g
  • Smoothie with Spinach and Banana x 350g
    Proteins 8 g
    Fats 5g
    Carbs 35g
  • Almonds x 30g
    Proteins 6 g
    Fats 14g
    Carbs 6g
  • Tuna Wrap x 250g
    Proteins 25 g
    Fats 10g
    Carbs 30g
  • Apple Slices x 150g
    Proteins 0 g
    Fats 0g
    Carbs 25g
  • Stir-fried Tofu with Vegetables x 300g
    Proteins 20 g
    Fats 8g
    Carbs 20g
  • Scrambled Eggs with Spinach x 200g
    Proteins 20 g
    Fats 15g
    Carbs 5g
  • Cottage Cheese x 150g
    Proteins 14 g
    Fats 2g
    Carbs 5g
  • Quinoa Salad with Chickpeas x 350g
    Proteins 12 g
    Fats 8g
    Carbs 40g
  • Celery with Peanut Butter x 100g
    Proteins 6 g
    Fats 8g
    Carbs 10g
  • Ground Turkey with Brown Rice x 400g
    Proteins 30 g
    Fats 10g
    Carbs 45g
  • Whole Grain Toast with Avocado x 150g
    Proteins 7 g
    Fats 15g
    Carbs 30g
  • Hard-boiled Eggs x 100g
    Proteins 12 g
    Fats 10g
    Carbs 1g
  • Lentil Soup x 400g
    Proteins 18 g
    Fats 5g
    Carbs 40g
  • Berries Mix x 150g
    Proteins 1 g
    Fats 0g
    Carbs 20g
  • Grilled Shrimp with Zucchini Noodles x 300g
    Proteins 25 g
    Fats 5g
    Carbs 10g
  • Chia Seed Pudding x 200g
    Proteins 6 g
    Fats 8g
    Carbs 15g
  • Rice Cakes with Almond Butter x 100g
    Proteins 5 g
    Fats 8g
    Carbs 20g
  • Vegetable Stir-fry with Tempeh x 350g
    Proteins 20 g
    Fats 10g
    Carbs 30g
  • Peach x 150g
    Proteins 1 g
    Fats 0g
    Carbs 15g
  • Chicken Breast with Sweet Potato x 400g
    Proteins 35 g
    Fats 5g
    Carbs 40g
  • Protein Pancakes x 250g
    Proteins 20 g
    Fats 5g
    Carbs 30g
  • String Cheese x 50g
    Proteins 7 g
    Fats 6g
    Carbs 1g
  • Chickpea Salad x 300g
    Proteins 15 g
    Fats 5g
    Carbs 40g
  • Mixed Nuts x 40g
    Proteins 5 g
    Fats 15g
    Carbs 5g
  • Roasted Veggies with Quinoa x 350g
    Proteins 12 g
    Fats 4g
    Carbs 40g
  • Egg White Omelette x 200g
    Proteins 20 g
    Fats 2g
    Carbs 5g
  • Protein Bar x 60g
    Proteins 20 g
    Fats 7g
    Carbs 25g
  • Grilled Vegetable and Quinoa Bowl x 400g
    Proteins 15 g
    Fats 8g
    Carbs 45g
  • Orange x 130g
    Proteins 1 g
    Fats 0g
    Carbs 15g
  • Baked Chicken Thighs with Broccoli x 350g
    Proteins 30 g
    Fats 15g
    Carbs 10g
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