Start 2026
Your 4-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This strength training workout spans over 3 weeks, with 4 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
Dumbbell Floor Press
Dumbbell Incline Bench Fly
Dumbbell Bent Over Row
Dumbbell Shoulder Press
Band Donkey Kickback
Dumbbell Glute Bridge
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
Wall Push Ups
Incline Supinated Dumbbell Chest Press
Dumbbell Row
Dumbbell Lateral Raise Variations
Band Donkey Kickback
Dumbbell Glute Bridge
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
Dumbbell Incline Bench Press
Svend Press
Single Arm Dumbbell Row
Dumbbell Rear Delt Fly
Dumbbell Bulgarian Split Squats
Weighted Step Up
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
Wall Push Ups
Dumbbell Floor Press
Dumbbell Svend Press
Renegade Row
Dumbbell Bulgarian Split Squats
Band Donkey Kickback
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
Aggregated Volume
Weekly Completion
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