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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Barbell Incline Bench Press

Barbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise

Body Weight Push Up

Body Weight Push Up

Dumbbell Arnold Press

Dumbbell Arnold Press
Barbell Incline Bench Press
Dumbbell Incline Bench Press
Dumbbell One Arm Lateral Raise
Body Weight Push Up
Dumbbell Arnold Press

Barbell Squat

Barbell Squat

Dumbbell Step Up

Dumbbell Step Up

Machine Leg Press

Machine Leg Press

Body Weight Walking Lunge

Body Weight Walking Lunge

Dumbbell Goblet Squat

Dumbbell Goblet Squat
Barbell Squat
Dumbbell Step Up
Machine Leg Press
Body Weight Walking Lunge
Dumbbell Goblet Squat

Weighted Pull Up

Weighted Pull Up

Barbell Bent Over Row

Barbell Bent Over Row

Cable Wide Grip Lat Pull Down

Cable Wide Grip Lat Pull Down

Machine Assisted Pull Up

Machine Assisted Pull Up

Dumbbell One Arm Row

Dumbbell One Arm Row
Weighted Pull Up
Barbell Bent Over Row
Cable Wide Grip Lat Pull Down
Machine Assisted Pull Up
Dumbbell One Arm Row

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Cable Rope Biceps Curl

Cable Rope Biceps Curl

Machine Preacher Biceps Curl

Machine Preacher Biceps Curl

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press

Cable Triceps Kickback

Cable Triceps Kickback
Dumbbell Hammer Biceps Curl
Cable Rope Biceps Curl
Machine Preacher Biceps Curl
Barbell Close Grip Bench Press
Cable Triceps Kickback

Barbell Deadlift

Barbell Deadlift

Barbell Hip Thrust

Barbell Hip Thrust

Dumbbell Calf Raise

Dumbbell Calf Raise

Machine Seated Leg Curl

Machine Seated Leg Curl

Body Weight Back Extension

Body Weight Back Extension
Barbell Deadlift
Barbell Hip Thrust
Dumbbell Calf Raise
Machine Seated Leg Curl
Body Weight Back Extension

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 5 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.
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