Workout#1

Weighted Plank

Zottman Curl

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Barbell Squat

Barbell Bent Over Row

Barbell Bent Over Row

Smith Machine Shoulder Press

Barbell Bent Over Row

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

Machine Leg Press

Machine Leg Press

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press

Cable One Arm Lat Pull Down

Cable One Arm Lat Pull Down

Body Weight Hanging Leg Raise

Cable Overhead Triceps Extension

Machine Leg Press

Dumbbell Incline Bench Press

Cable One Arm Lat Pull Down

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Body Weight Ab Crunch

Body Weight Ab Crunch

Dumbbell Hammer Biceps Curl

Dumbbell Hammer Biceps Curl

Dumbbell Standing Shoulder Press

Dumbbell Standing Shoulder Press

Barbell Romanian Deadlift

Barbell Romanian Deadlift

Bar Hang

Body Weight Ab Crunch

Dumbbell Hammer Biceps Curl

Dumbbell Standing Shoulder Press

Barbell Romanian Deadlift

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2

Cable Woodchop

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Weighted Chin Up

Weighted Chin Up

Machine Butterfly

Machine Butterfly

Dumbbell Reverse Fly

Dumbbell Reverse Fly

Dumbbell Goblet Squat

Weighted Chin Up

Machine Butterfly

Dumbbell Reverse Fly

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Barbell Push Press

Barbell Push Press

Body Weight Walking Lunge

Body Weight Walking Lunge

Machine Assisted Chin Up

Machine Assisted Chin Up

Cable Front Raise

Cable Front Raise

Body Weight Pike Push Up

Body Weight Pike Push Up

Barbell Push Press

Body Weight Walking Lunge

Machine Assisted Chin Up

Cable Front Raise

Body Weight Pike Push Up

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Week 1
Week 2
Week 3
Week 4

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)
1				1				1				1
2				2				2				2
3				3				3				3

Aggregated Volume

Weekly Completion

About This Workout Plan

This strength training workout spans over 4 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.

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