Your 5-day workout plan, tailored to help you achieve your fitness goals.
This gain muscle workout spans over 6 weeks, with 5 workout days per week.
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 100 | 1 | 100 | 1 | 100 | 1 | 100 | 1 | 224 | ||||||||||||||
2 | 110 | 2 | 120 | 2 | 110 | 2 | 120 | 2 | 240 | ||||||||||||||
3 | 120 | 3 | 110 | 3 | 120 | 3 | 130 | 3 | 240 | ||||||||||||||
4 | 120 | 4 | 110 | 4 | 120 | 4 | 130 | 4 | 240 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 150 | 1 | 250 | 1 | 250 | 1 | 250 | 1 | 560 | ||||||||||||||
2 | 200 | 2 | 300 | 2 | 300 | 2 | 300 | 2 | 560 | ||||||||||||||
3 | 250 | 3 | 350 | 3 | 350 | 3 | 350 | 3 | 560 | ||||||||||||||
4 | 275 | 4 | 420 | 4 | 450 | 4 | 320 | 4 | 480 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 120 | 1 | 112 | 1 | 84 | 1 | 80 | 1 | 120 | ||||||||||||||
2 | 72 | 2 | 112 | 2 | 96 | 2 | 90 | 2 | 128 | ||||||||||||||
3 | 72 | 3 | 112 | 3 | 108 | 3 | 90 | 3 | 128 | ||||||||||||||
4 | 0 | 4 | 0 | 4 | 108 | 4 | 90 | 4 | 128 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 10 | 1 | 10 | 1 | 12 | 1 | 10 | 1 | 10 | ||||||||||||||
2 | 11 | 2 | 11 | 2 | 12 | 2 | 11 | 2 | 11 | ||||||||||||||
3 | 12 | 3 | 12 | 3 | 12 | 3 | 12 | 3 | 11 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 400 | 1 | 600 | 1 | 720 | 1 | 720 | 1 | 300 | ||||||||||||||
2 | 300 | 2 | 500 | 2 | 700 | 2 | 700 | 2 | 300 | ||||||||||||||
3 | 300 | 3 | 500 | 3 | 560 | 3 | 560 | 3 | 300 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 100 | 1 | 216 | 1 | 200 | 1 | 140 | 1 | 200 | ||||||||||||||
2 | 100 | 2 | 256 | 2 | 200 | 2 | 160 | 2 | 200 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 126 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 70 | 1 | 70 | 1 | 108 | ||||||||||||||
2 | 96 | 2 | 84 | 2 | 90 | 2 | 70 | 2 | 117 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 70 | 3 | 126 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 350 | 1 | 350 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 350 | 2 | 350 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||||
3 | 350 | 3 | 350 | 3 | 0 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 3 | 1 | 3 | 1 | 4 | 1 | 4 | 1 | 4 | ||||||||||||||
2 | 3 | 2 | 4 | 2 | 4 | 2 | 4 | 2 | 4 | ||||||||||||||
3 | 3 | 3 | 3 | 3 | 4 | 3 | 4 | 3 | 4 | ||||||||||||||
4 | 2 | 4 | 5 | 4 | 4 | 4 | 6 | 4 | 4 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 225 | 1 | 200 | 1 | 225 | 1 | 240 | 1 | 280 | ||||||||||||||
2 | 225 | 2 | 200 | 2 | 225 | 2 | 280 | 2 | 375 | ||||||||||||||
3 | 225 | 3 | 225 | 3 | 225 | 3 | 280 | 3 | 400 | ||||||||||||||
4 | 225 | 4 | 225 | 4 | 270 | 4 | 320 | 4 | 400 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 540 | 1 | 456 | 1 | 450 | 1 | 312 | 1 | 378 | ||||||||||||||
2 | 600 | 2 | 372 | 2 | 500 | 2 | 352 | 2 | 405 | ||||||||||||||
3 | 660 | 3 | 384 | 3 | 550 | 3 | 400 | 3 | 405 | ||||||||||||||
4 | 600 | 4 | 402 | 4 | 550 | 4 | 413 | 4 | 405 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 90 | 1 | 0 | 1 | 0 | 1 | 100 | 1 | 160 | ||||||||||||||
2 | 120 | 2 | 0 | 2 | 0 | 2 | 100 | 2 | 170 | ||||||||||||||
3 | 150 | 3 | 0 | 3 | 0 | 3 | 100 | 3 | 170 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 360 | 1 | 300 | 1 | 360 | 1 | 560 | ||||||||||||||
2 | 0 | 2 | 360 | 2 | 390 | 2 | 325 | 2 | 600 | ||||||||||||||
3 | 0 | 3 | 300 | 3 | 350 | 3 | 350 | 3 | 560 | ||||||||||||||
4 | 0 | 4 | 300 | 4 | 375 | 4 | 350 | 4 | 560 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 120 | 1 | 135 | 1 | 0 | 1 | 100 | 1 | 13 | ||||||||||||||
2 | 135 | 2 | 150 | 2 | 0 | 2 | 150 | 2 | 14 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 14 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 180 | 1 | 210 | 1 | 210 | 1 | 225 | 1 | 196 | ||||||||||||||
2 | 270 | 2 | 210 | 2 | 210 | 2 | 225 | 2 | 196 | ||||||||||||||
3 | 270 | 3 | 210 | 3 | 210 | 3 | 225 | 3 | 196 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 600 | 1 | 700 | 1 | 600 | 1 | 0 | 1 | 540 | ||||||||||||||
2 | 700 | 2 | 840 | 2 | 700 | 2 | 0 | 2 | 585 | ||||||||||||||
3 | 700 | 3 | 800 | 3 | 640 | 3 | 0 | 3 | 630 | ||||||||||||||
4 | 640 | 4 | 680 | 4 | 510 | 4 | 0 | 4 | 630 | ||||||||||||||
5 | 510 | 5 | 510 | 5 | 510 | 5 | 0 | 5 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 64 | 1 | 60 | 1 | 56 | 1 | 0 | 1 | 14 | ||||||||||||||
2 | 64 | 2 | 70 | 2 | 56 | 2 | 0 | 2 | 14 | ||||||||||||||
3 | 64 | 3 | 60 | 3 | 56 | 3 | 0 | 3 | 14 | ||||||||||||||
4 | 36 | 4 | 80 | 4 | 64 | 4 | 0 | 4 | 14 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 180 | 1 | 180 | 1 | 150 | 1 | 0 | 1 | 100 | ||||||||||||||
2 | 240 | 2 | 270 | 2 | 225 | 2 | 0 | 2 | 110 | ||||||||||||||
3 | 300 | 3 | 360 | 3 | 300 | 3 | 0 | 3 | 120 | ||||||||||||||
4 | 300 | 4 | 360 | 4 | 300 | 4 | 0 | 4 | 120 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1000 | 1 | 1000 | 1 | 1000 | 1 | 0 | 1 | 675 | ||||||||||||||
2 | 920 | 2 | 920 | 2 | 920 | 2 | 0 | 2 | 800 | ||||||||||||||
3 | 780 | 3 | 780 | 3 | 750 | 3 | 0 | 3 | 800 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 8 | 1 | 6 | 1 | 0 | 1 | 0 | 1 | 384 | ||||||||||||||
2 | 8 | 2 | 7 | 2 | 0 | 2 | 0 | 2 | 448 | ||||||||||||||
3 | 7 | 3 | 6 | 3 | 0 | 3 | 0 | 3 | 384 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1200 | 1 | 1500 | 1 | 20 | 1 | 0 | 1 | 20 | ||||||||||||||
2 | 1200 | 2 | 1500 | 2 | 20 | 2 | 0 | 2 | 20 | ||||||||||||||
3 | 1200 | 3 | 1500 | 3 | 20 | 3 | 0 | 3 | 20 | ||||||||||||||
4 | 1200 | 4 | 1500 | 4 | 20 | 4 | 0 | 4 | 40 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 672 | 1 | 684 | 1 | 648 | 1 | 0 | 1 | 560 | ||||||||||||||
2 | 624 | 2 | 610 | 2 | 580 | 2 | 0 | 2 | 640 | ||||||||||||||
3 | 580 | 3 | 512 | 3 | 504 | 3 | 0 | 3 | 720 | ||||||||||||||
4 | 496 | 4 | 544 | 4 | 0 | 4 | 0 | 4 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 150 | 1 | 200 | 1 | 0 | 1 | 150 | 1 | 280 | ||||||||||||||
2 | 150 | 2 | 200 | 2 | 0 | 2 | 175 | 2 | 280 | ||||||||||||||
3 | 150 | 3 | 225 | 3 | 0 | 3 | 175 | 3 | 280 | ||||||||||||||
4 | 180 | 4 | 200 | 4 | 0 | 4 | 175 | 4 | 280 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 168 | 1 | 84 | 1 | 0 | 1 | 70 | 1 | 160 | ||||||||||||||
2 | 192 | 2 | 80 | 2 | 0 | 2 | 95 | 2 | 132 | ||||||||||||||
3 | 192 | 3 | 90 | 3 | 0 | 3 | 115 | 3 | 208 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 72 | 1 | 210 | 1 | 0 | 1 | 100 | 1 | 100 | ||||||||||||||
2 | 84 | 2 | 175 | 2 | 0 | 2 | 120 | 2 | 100 | ||||||||||||||
3 | 84 | 3 | 175 | 3 | 0 | 3 | 120 | 3 | 100 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 270 | 1 | 90 | 1 | 0 | 1 | 110 | 1 | 196 | ||||||||||||||
2 | 320 | 2 | 100 | 2 | 0 | 2 | 132 | 2 | 196 | ||||||||||||||
3 | 288 | 3 | 100 | 3 | 0 | 3 | 110 | 3 | 196 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 144 | 1 | 144 | 1 | 0 | 1 | 120 | 1 | 128 | ||||||||||||||
2 | 144 | 2 | 144 | 2 | 0 | 2 | 120 | 2 | 128 | ||||||||||||||
3 | 144 | 3 | 144 | 3 | 0 | 3 | 120 | 3 | 144 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 324 | 1 | 288 | 1 | 0 | 1 | 324 | 1 | 288 | ||||||||||||||
2 | 320 | 2 | 297 | 2 | 0 | 2 | 384 | 2 | 324 | ||||||||||||||
3 | 340 | 3 | 341 | 3 | 0 | 3 | 408 | 3 | 324 | ||||||||||||||
4 | 0 | 4 | 0 | 4 | 0 | 4 | 480 | 4 | 324 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 300 | 1 | 400 | 1 | 0 | 1 | 320 | 1 | 360 | ||||||||||||||
2 | 300 | 2 | 320 | 2 | 0 | 2 | 320 | 2 | 360 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 360 | ||||||||||||||
4 | 300 | 4 | 300 | 4 | 0 | 4 | 0 | 4 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 144 | 1 | 150 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 144 | 2 | 150 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||||
3 | 144 | 3 | 150 | 3 | 0 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 0 | 2 | 6 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||||||||
3 | 0 | 3 | 6 | 3 | 0 | 3 | 0 | 3 | 0 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 25 | 2 | 25 | 2 | 0 | 2 | 25 | 2 | 20 | ||||||||||||||
3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | 3 | 25 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||||||||
2 | 182 | 2 | 182 | 2 | 420 | 2 | 360 | 2 | 320 | ||||||||||||||
3 | 182 | 3 | 182 | 3 | 420 | 3 | 390 | 3 | 320 | ||||||||||||||
4 | 182 | 4 | 182 | 4 | 280 | 4 | 360 | 4 | 320 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 182 | 1 | 182 | 1 | 280 | 1 | 300 | 1 | 320 | ||||||||||||||
2 | 210 | 2 | 350 | 2 | 0 | 2 | 300 | 2 | 280 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 210 | 1 | 350 | 1 | 0 | 1 | 300 | 1 | 280 | ||||||||||||||
2 | 84 | 2 | 84 | 2 | 0 | 2 | 80 | 2 | 300 | ||||||||||||||
3 | 84 | 3 | 84 | 3 | 0 | 3 | 80 | 3 | 300 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 84 | 1 | 84 | 1 | 0 | 1 | 80 | 1 | 300 | ||||||||||||||
2 | 90 | 2 | 90 | 2 | 50 | 2 | 100 | 2 | 112 | ||||||||||||||
3 | 90 | 3 | 90 | 3 | 90 | 3 | 100 | 3 | 112 | ||||||||||||||
4 | 90 | 4 | 90 | 4 | 100 | 4 | 100 | 4 | 112 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 90 | 1 | 90 | 1 | 0 | 1 | 90 | 1 | 112 | ||||||||||||||
2 | 100 | 2 | 100 | 2 | 100 | 2 | 100 | 2 | 224 | ||||||||||||||
3 | 100 | 3 | 110 | 3 | 150 | 3 | 100 | 3 | 252 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 100 | 1 | 120 | 1 | 150 | 1 | 150 | 1 | 266 | ||||||||||||||
2 | 280 | 2 | 90 | 2 | 90 | 2 | 90 | 2 | 168 | ||||||||||||||
3 | 240 | 3 | 110 | 3 | 110 | 3 | 100 | 3 | 168 | ||||||||||||||
4 | 0 | 4 | 0 | 4 | 0 | 4 | 110 | 4 | 168 |