Upperbody

Your 6-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This strength training workout spans over 4 weeks, with 6 workout days per week.

Guidelines

  • 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
  • Day 6

Barbell Plate Ab Twist

Barbell Plate Ab Twist

Weighted Plank

Weighted Plank

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Bicycle Crunch

Bicycle Crunch

Dumbbell Reverse Grip Bent Over

Dumbbell Reverse Grip Bent Over
Barbell Plate Ab Twist
Weighted Plank
Weighted Hanging Leg Raise
Bicycle Crunch
Dumbbell Reverse Grip Bent Over

Body Weight Plank

Body Weight Plank

Machine Ab Crunch

Machine Ab Crunch

Weighted Dip Chest Variation

Weighted Dip Chest Variation

Barbell Bent Over Row

Barbell Bent Over Row

Cable Overhead Curl

Cable Overhead Curl
Body Weight Plank
Machine Ab Crunch
Weighted Dip Chest Variation
Barbell Bent Over Row
Cable Overhead Curl

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Barbell Push Press

Barbell Push Press

Machine Shoulder Press

Machine Shoulder Press

Body Weight Chin Up

Body Weight Chin Up

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press
Weighted Hanging Leg Raise
Barbell Push Press
Machine Shoulder Press
Body Weight Chin Up
Dumbbell Flat Bench Press

Body Weight Ab Crunch

Body Weight Ab Crunch

Cable Woodchop

Cable Woodchop

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press

Weighted Chin Up

Weighted Chin Up

Machine Triceps Extension

Machine Triceps Extension
Body Weight Ab Crunch
Cable Woodchop
Dumbbell Seated Shoulder Press
Weighted Chin Up
Machine Triceps Extension

Russian Twist

Russian Twist

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Barbell Regular Grip Biceps Curl

Barbell Regular Grip Biceps Curl

Machine Chest Press

Machine Chest Press

Machine Reverse Fly

Machine Reverse Fly
Russian Twist
Smith Machine Shoulder Press
Barbell Regular Grip Biceps Curl
Machine Chest Press
Machine Reverse Fly

Cable One Arm Lat Pull Down

Cable One Arm Lat Pull Down

Body Weight Inverted Row

Body Weight Inverted Row

Cable Triceps Kickback

Cable Triceps Kickback

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Body Weight Push Up

Body Weight Push Up
Cable One Arm Lat Pull Down
Body Weight Inverted Row
Cable Triceps Kickback
Dumbbell Concentration Biceps Curl
Body Weight Push Up

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
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