Trash

Your 5-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This strength training workout spans over 6 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.
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Weighted Decline Crunch

Weighted Decline Crunch

Dumbbell Ab Twist

Dumbbell Ab Twist

Weighted Knee Crunch

Weighted Knee Crunch

Dumbbell Side Bend

Dumbbell Side Bend

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Alternating Hammer Curls

Alternating Hammer Curls

Dumbbell One Arm Biceps Curl

Dumbbell One Arm Biceps Curl

Dumbbell Bent Over Curl

Dumbbell Bent Over Curl

Supine Dumbbell Curl

Supine Dumbbell Curl
Weighted Decline Crunch
Dumbbell Ab Twist
Weighted Knee Crunch
Dumbbell Side Bend
Dumbbell Reverse Curl
Alternating Hammer Curls
Dumbbell One Arm Biceps Curl
Dumbbell Bent Over Curl
Supine Dumbbell Curl

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Arnold Press

Dumbbell Arnold Press

Dumbbell Upright Row

Dumbbell Upright Row

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Dumbbell Shrug

Dumbbell Shrug

Dumbbell Bench Press

Dumbbell Bench Press

Dumbbell Chest Fly Muscles

Dumbbell Chest Fly Muscles
Dumbbell Hammer Biceps Curl
Dumbbell Arnold Press
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Dumbbell Front Raise
Dumbbell Seated Shoulder Press
Dumbbell Shrug
Dumbbell Bench Press
Dumbbell Chest Fly Muscles

Dumbbell Sumo Goblet Squat

Dumbbell Sumo Goblet Squat

Dumbbell Walking Lunge

Dumbbell Walking Lunge

Dumbbell Step Up

Dumbbell Step Up

Dumbbell Squat

Dumbbell Squat

Dumbbell Deadlift Neutral Grip

Dumbbell Deadlift Neutral Grip

Dumbbell Glute Bridge

Dumbbell Glute Bridge

Dumbbell Lunges

Dumbbell Lunges

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Glute Bridge
Dumbbell Sumo Goblet Squat
Dumbbell Walking Lunge
Dumbbell Step Up
Dumbbell Squat
Dumbbell Deadlift Neutral Grip
Dumbbell Glute Bridge
Dumbbell Lunges
Dumbbell Romanian Deadlift
Dumbbell Single Leg Glute Bridge

Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Incline Bench Row

Dumbbell Incline Bench Row

Dumbbell One Arm Row

Dumbbell One Arm Row

Dumbbell Face Pull

Dumbbell Face Pull

Seated Reverse Fly

Seated Reverse Fly

Dumbbell Rear Delt Row

Dumbbell Rear Delt Row

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension
Dumbbell Bent Over Row
Dumbbell Incline Bench Row
Dumbbell One Arm Row
Dumbbell Face Pull
Seated Reverse Fly
Dumbbell Rear Delt Row
Dumbbell Rear Delt Raise
Dumbbell Reverse Fly
Dumbbell Overhead Triceps Extension

Dumbbell Close Grip Bench Press

Dumbbell Close Grip Bench Press

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Dumbbell Decline Bench Triceps Extension

Dumbbell Decline Bench Triceps Extension

Dumbbell Bent Over Triceps Extension

Dumbbell Bent Over Triceps Extension

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback

Dumbbell Svend Press

Dumbbell Svend Press

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Flat Bench Triceps Extension

Dumbbell Flat Bench Triceps Extension

Dumbbell Decline Chest Fly

Dumbbell Decline Chest Fly
Dumbbell Close Grip Bench Press
Dumbbell Triceps Kickback
Dumbbell Decline Bench Triceps Extension
Dumbbell Bent Over Triceps Extension
Dumbbell Tricep Kickback
Dumbbell Svend Press
Dumbbell Chest Press
Dumbbell Flat Bench Triceps Extension
Dumbbell Decline Chest Fly

Aggregated Volume

Weekly Completion

Meals suggestion
  • Oatmeal with Protein Powder and Berries x 400g
    Proteins 25 g
    Fats 10g
    Carbs 60g
  • Greek Yogurt with Honey x 200g
    Proteins 20 g
    Fats 5g
    Carbs 15g
  • Grilled Chicken with Quinoa and Vegetables x 500g
    Proteins 40 g
    Fats 10g
    Carbs 45g
  • Almonds x 30g
    Proteins 6 g
    Fats 14g
    Carbs 5g
  • Salmon with Brown Rice and Broccoli x 400g
    Proteins 30 g
    Fats 15g
    Carbs 40g
  • Scrambled Eggs with Spinach and Whole Grain Toast x 300g
    Proteins 30 g
    Fats 15g
    Carbs 30g
  • Protein Shake x 250g
    Proteins 25 g
    Fats 5g
    Carbs 10g
  • Turkey Wrap with Avocado and Vegetables x 450g
    Proteins 35 g
    Fats 12g
    Carbs 40g
  • Carrots with Hummus x 150g
    Proteins 4 g
    Fats 5g
    Carbs 10g
  • Beef Stir-fry with Brown Rice x 500g
    Proteins 45 g
    Fats 20g
    Carbs 50g
  • Smoothie with Spinach, Banana, and Protein Powder x 350g
    Proteins 25 g
    Fats 5g
    Carbs 35g
  • Cottage Cheese with Pineapple x 200g
    Proteins 20 g
    Fats 2g
    Carbs 15g
  • Tuna Salad with Chickpeas x 400g
    Proteins 40 g
    Fats 15g
    Carbs 30g
  • Rice Cakes with Peanut Butter x 100g
    Proteins 8 g
    Fats 8g
    Carbs 20g
  • Pork Chops with Sweet Potatoes and Asparagus x 450g
    Proteins 35 g
    Fats 10g
    Carbs 50g
  • Chia Seed Pudding with Almond Milk x 250g
    Proteins 8 g
    Fats 10g
    Carbs 20g
  • Hard-Boiled Eggs x 100g
    Proteins 12 g
    Fats 10g
    Carbs 1g
  • Chicken Caesar Salad x 400g
    Proteins 35 g
    Fats 15g
    Carbs 20g
  • Mixed Nuts x 30g
    Proteins 6 g
    Fats 15g
    Carbs 9g
  • Shrimp Tacos with Cabbage Slaw x 400g
    Proteins 30 g
    Fats 12g
    Carbs 35g
  • Whole Wheat Pancakes with Maple Syrup x 300g
    Proteins 12 g
    Fats 5g
    Carbs 60g
  • Protein Bar x 60g
    Proteins 20 g
    Fats 8g
    Carbs 25g
  • Baked Lemon Herb Chicken with Couscous x 450g
    Proteins 40 g
    Fats 10g
    Carbs 45g
  • Celery with Cream Cheese x 150g
    Proteins 4 g
    Fats 6g
    Carbs 8g
  • Stuffed Peppers with Brown Rice and Turkey x 500g
    Proteins 30 g
    Fats 15g
    Carbs 40g
  • Greek Yogurt with Granola x 300g
    Proteins 20 g
    Fats 10g
    Carbs 40g
  • Banana x 120g
    Proteins 1 g
    Fats 0g
    Carbs 27g
  • Lentil Soup with Whole Grain Bread x 450g
    Proteins 30 g
    Fats 5g
    Carbs 50g
  • Beef Jerky x 50g
    Proteins 10 g
    Fats 7g
    Carbs 3g
  • Grilled Tilapia with Sautéed Vegetables x 400g
    Proteins 35 g
    Fats 9g
    Carbs 18g
  • Overnight Oats with Almond Butter x 300g
    Proteins 15 g
    Fats 10g
    Carbs 50g
  • Trail Mix x 100g
    Proteins 6 g
    Fats 14g
    Carbs 24g
  • Stuffed Chicken Breast with Spinach x 400g
    Proteins 40 g
    Fats 15g
    Carbs 20g
  • Veggies with Guacamole x 150g
    Proteins 5 g
    Fats 8g
    Carbs 15g
  • Beef and Broccoli with Cauliflower Rice x 500g
    Proteins 35 g
    Fats 12g
    Carbs 30g
© 2025 croppio.com. All rights reserved. |
English Deutsch Español Français Italiano Português Русский