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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

Body Weight Chin Up

Body Weight Chin Up

Body Weight Dip Chest Variation

Body Weight Dip Chest Variation

Body Weight Push Up

Body Weight Push Up

Body Weight Squat

Body Weight Squat

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Bicycle Crunch Movement

Bicycle Crunch Movement

Close Grip Push Up

Close Grip Push Up
Body Weight Chin Up
Body Weight Dip Chest Variation
Body Weight Push Up
Body Weight Squat
Body Weight Hanging Leg Raise
Bicycle Crunch Movement
Close Grip Push Up

Body Weight Pull Up

Body Weight Pull Up

Negative Push Up

Negative Push Up

Incline Push Up

Incline Push Up

Body Weight Walking Lunge

Body Weight Walking Lunge

Decline Push Up

Decline Push Up

Vacuum Holds

Vacuum Holds

Donkey Calf Raise

Donkey Calf Raise
Body Weight Pull Up
Negative Push Up
Incline Push Up
Body Weight Walking Lunge
Decline Push Up
Vacuum Holds
Donkey Calf Raise

Diamond Push Up

Diamond Push Up

Body Weight Dips Triceps Variation

Body Weight Dips Triceps Variation

Lying Leg Raise

Lying Leg Raise

Body Weight Step Up

Body Weight Step Up

Seated Quad Stretch

Seated Quad Stretch

Windshield Wipers

Windshield Wipers

Body Weight Pike Push Up

Body Weight Pike Push Up
Diamond Push Up
Body Weight Dips Triceps Variation
Lying Leg Raise
Body Weight Step Up
Seated Quad Stretch
Windshield Wipers
Body Weight Pike Push Up

Aggregated Volume

Weekly Completion

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