Week 1
- Day 1
- Day 2
- Day 3
Body Weight Squat
Body Weight Plank
Bicycle Crunch
Dumbbell Glute Bridge
Barbell Glute Bridge
Dumbbell Hammer Biceps Curl
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
Machine Leg Press
Hanging Knee Raise Oblique Crunch
Russian Twist
Barbell Deadlift
Barbell Romanian Deadlift
Cable Woodchop
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
Dumbbell Body Weight Squat
Barbell Step Up
Machine Assisted Chin Up
Body Weight Glute Ham Raise
High Pulley Oblique Cable Crunch
Dumbbell Reverse Grip Biceps Curl
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
- Week 1
- Week 2
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) |
|---|---|---|---|---|---|---|---|
| 1 | 0 | 1 | 0 | ||||
| 2 | 0 | 2 | 0 | ||||
| 3 | 0 | 3 | 0 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This lose weight workout spans over 2 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.
Croppio your little gym bro. A killer workout generator.