Upper body
- Day 1
- Day 2
Machine Ab Crunch
Dumbbell Standing One Arm Press
Barbell Bent Over Row
Dumbbell Incline Bench Biceps Curl
Weighted Push Up
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 360 | 1 | 360 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Weighted Hanging Leg Raise
Machine Shoulder Press
Cable Row Seated
Dumbbell Close Grip Bench Press
Barbell Reverse Grip Biceps Curl
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 | ||||||||
| 4 | 0 | 4 | 0 | 4 | 0 | 4 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | ||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | 1 | 0 | 1 | 0 | ||||||||
| 2 | 0 | 2 | 0 | 2 | 0 | 2 | 0 | ||||||||
| 3 | 0 | 3 | 0 | 3 | 0 | 3 | 0 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This gain muscle workout spans over 3 weeks, with 2 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.
Croppio your little gym bro. A killer workout generator.