Maranj workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • Day 7
Day 1 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Ab Crunch
1 15
2 15
3 15
Weighted Hanging Leg Raise
1 12
2 12
3 12
Machine Ab Crunch
1 15
2 15
3 15
Barbell Plate Ab Twist
1 15
2 15
3 15
Bicycle Crunch
1 20
2 20
3 20
Body Weight Ab Crunch
1 15
2 15
3 15
Dumbbell Ab Twist
1 12
2 12
3 12
Weighted Hanging Leg Raise
1 10
2 10
3 10
Russian Twist
1 15
2 15
3 15
Bicycle Crunch
1 20
2 20
3 20
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Weighted Hanging Leg Raise
1 12
2 12
3 12
Dumbbell Ab Twist
1 15
2 15
3 15
Body Weight Hanging Leg Raise
1 12
2 12
3 12
Day 2 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Hanging Leg Raise
1 10
2 10
3 10
Dumbbell Ab Twist
1 12
2 12
3 12
Weighted Plank
1 30
2 30
3 30
Hanging Knee Raise Oblique Crunch
1 12
2 12
3 12
Cable Woodchop
1 15
2 15
3 15
Barbell Wide-Grip Biceps Curl
1 12
2 12
3 12
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Machine Biceps Curl
1 10
2 10
3 10
Weighted Chin-Up
1 8
2 8
3 8
Dumbbell Concentration Biceps Curl
1 10
2 10
3 10
Barbell Plate Ab Twist
1 15
2 15
3 15
Body Weight Ab Crunch
1 15
2 15
3 15
Machine Ab Crunch
1 12
2 12
3 12
Russian Twist
1 15
2 15
3 15
Cable Woodchop
1 12
2 12
3 12
Day 3 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Cable One-Arm Biceps Curl
1 12
2 12
3 12
Dumbbell Incline Bench Biceps Curl
1 12
2 12
3 12
Barbell Regular-Grip Biceps Curl
1 10
2 10
3 10
Reverse-Grip Barbell Curl
1 12
2 12
3 12
Machine Biceps Curl
1 15
2 15
3 15
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Barbell Push Press
1 8
2 8
3 8
Machine Shoulder Press
1 12
2 12
3 12
Dumbbell Side Lateral Raise
1 15
2 15
3 15
Cable Front Raise
1 12
2 12
3 12
High-Pulley Oblique Cable Crunch
1 12
2 12
3 12
Bicycle Crunch
1 15
2 15
3 15
Hanging Knee Raise Oblique Crunch
1 12
2 12
3 12
Bar Hang
1 30 seconds
2 30 seconds
3 30 seconds
Zottman Curl
1 12
2 12
3 12
Day 4 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Machine Shoulder Press
1 12
2 12
3 12
Barbell Seated Shoulder Press
1 10
2 10
3 10
Body Weight Pike Push-Up
1 8
2 8
3 8
Dumbbell Front Raise
1 12
2 12
3 12
Body Weight Push-Up
1 15
2 15
3 15
Dumbbell Incline Bench Press
1 10
2 10
3 10
Barbell Flat Bench Press
1 8
2 8
3 8
Machine Chest Press
1 12
2 12
3 12
Weighted Dips (Chest Variation)
1 8
2 8
3 8
Wrist Curls (Palms Up)
1 15
2 15
3 15
Towel Pull-Ups
1 8
2 8
3 8
Reverse-Grip Barbell Curl
1 12
2 12
3 12
Wrist Curls (Palms Down)
1 15
2 15
3 15
Cable Bar Biceps Curl
1 12
2 12
3 12
Day 5 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Bent Over Row
1 12
2 12
3 12
Cable Wide-Grip Lat Pull-Down
1 10
2 10
3 10
Barbell Bent Over Row
1 12
2 12
3 12
Body Weight Inverted Row
1 10
2 10
3 10
Cable Straight-Arm Pull-Down
1 12
2 12
3 12
Barbell Deadlift
1 8
2 8
3 8
Dumbbell Romanian Deadlift
1 10
2 10
3 10
Barbell Squat
1 10
2 10
3 10
Machine Leg Press
1 10
2 10
3 10
Barbell Bulgarian Split-Squat
1 10
2 10
3 10
Barbell Concentration Biceps Curl
1 12
2 12
3 12
Dumbbell Alternate Biceps Curl
1 12
2 12
3 12
Dumbbell Incline Bench Biceps Curl
1 12
2 12
3 12
Cable One-Arm Biceps Curl
1 12
2 12
3 12
Barbell Reverse-Grip Biceps Curl
1 12
2 12
3 12
Day 6 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Smith Machine Bench Press
1 10
2 10
3 10
Dumbbell Incline Bench Press
1 12
2 12
3 12
Cable Chest Press Seated
1 12
2 12
3 12
Weighted Push-Up
1 10
2 10
3 10
Machine Chest Press
1 15
2 15
3 15
Barbell Incline Bench Row
1 10
2 10
3 10
Dumbbell Bent Over Row
1 12
2 12
3 12
Wide Grip Lat Pull Downs
1 10
2 10
3 10
Machine Chest Supported Row
1 12
2 12
3 12
Body Weight Pull-Up
1 8
2 8
3 8
Cable Overhead Curl
1 12
2 12
3 12
Dumbbell Concentration Biceps Curl
1 12
2 12
3 12
Barbell Wide-Grip Biceps Curl
1 12
2 12
3 12
Dumbbell Preacher Biceps Curl
1 12
2 12
3 12
Body Weight Chin-Up
1 8
2 8
3 8
Day 7 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Deadlift
1 10
2 10
3 10
Dumbbell Romanian Deadlift
1 12
2 12
3 12
Barbell Hip Thrust
1 12
2 12
3 12
Machine Seated Leg Curl
1 15
2 15
3 15
Body Weight Bulgarian Split-Squat
1 10
2 10
3 10
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