Niggeriano 1

Your 3-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 3 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

Bicycle Crunch Movement

Bicycle Crunch Movement

Plank Jack

Plank Jack

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Decline Crunch

Decline Crunch

Body Weight Chin Up

Body Weight Chin Up

Push Up

Push Up
Bicycle Crunch Movement
Plank Jack
Body Weight Hanging Leg Raise
Decline Crunch
Body Weight Chin Up
Push Up

Body Weight Pike Push Up

Body Weight Pike Push Up

Body Weight Decline Push Up

Body Weight Decline Push Up

Body Weight Squat

Body Weight Squat

Body Weight Step Up

Body Weight Step Up

Body Weight Dip Chest Variation

Body Weight Dip Chest Variation

Single Leg Calf Raise

Single Leg Calf Raise
Body Weight Pike Push Up
Body Weight Decline Push Up
Body Weight Squat
Body Weight Step Up
Body Weight Dip Chest Variation
Single Leg Calf Raise

Body Weight Inverted Row

Body Weight Inverted Row

Diamond Push Up

Diamond Push Up

Body Weight Plank

Body Weight Plank

Standing Calf Raise

Standing Calf Raise

Supine Hamstring Stretch

Supine Hamstring Stretch

Hollow Body Holds

Hollow Body Holds
Body Weight Inverted Row
Diamond Push Up
Body Weight Plank
Standing Calf Raise
Supine Hamstring Stretch
Hollow Body Holds

Aggregated Volume

Weekly Completion

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