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Let's put a little muscle on!

By Taylor Kiser
20
workouts
4
WEEKs
High
Commitment

Start this Workout Plan
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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 28 days of guided programming
  • 20 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Dumbbells
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Resistance Band
Keywords
weight gain bulking muscle growth weight training toning
About this workout plan
This plan is for those people who aren't concerned about losing fat, but want to pack on a few extra pounds of muscle. This plan is about really focusing on building the muscle, but also giving it adequate amount of time to rest and recover. The training will also be the same week to week, so it's easier to track your progress.
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Your coach
Taylor Kiser

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
You Can't Spell Leg Day Wit... 
34 min
work
Get Tank-Top Worthy Arms Day! 
35 min
rest
Rest and FUEL Up Those Musc... 
work
More Legs...And A Few Arms! 
31 min
work
Mix It Up! 
30 min
rest
It's The Weekend! 
work
Rest and Stretch It Out! 
27 min
work
You Can't Spell Leg Day Wit... 
34 min
work
Get Tank-Top Worthy Arms Day! 
35 min
rest
Rest and FUEL UP Those Musc... 
work
More Legs...And A Few Arms! 
31 min
work
Mix It Up! 
30 min
rest
It's The Weekend! 
work
Rest And Stretch It Out! 
33 min
work
You Can't Spell Leg Day Wit... 
34 min
work
Get Tank-Top Worthy Arms Day! 
35 min
rest
Rest And FUEL UP Those Musc... 
work
More Legs...And A Few Arms! 
31 min
work
Mix It Up! 
30 min
rest
It's The Weekend! 
work
Rest And Stretch It Out! 
15 min
work
You Can't Spell Leg Day Wit... 
34 min
work
Get Tank-Top Worthy Arms Day! 
35 min
rest
Rest and FUEL UP Those Musc... 
work
More Legs...And A Few Arms! 
31 min
work
Mix It Up! 
30 min
rest
It's The Weekend! 
work
Rest And Stretch It Out! 
28 min
Day 1  work You Can't Spell Leg Day ...  34 min
Day 2  work Get Tank-Top Worthy Arms...  35 min
Day 3  rest Rest and FUEL Up Those M...
Day 4  work More Legs...And A Few Arms!  31 min
Day 5  work Mix It Up!  30 min

workouts included in this plan

  • Pain & Pleasure: Lower Body
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    Strength Conditioning
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    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 1
  • Pain & Pleasure: Upper Body
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 2
  • Arms, Abs, Legs and Butt!
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    All you need is a set of dumbbells and ten minutes per body part at maximum intensity for this strength training session.
    day 4
  • Slim & Strong: Weights Challenge
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    350 - 400
    calories
    30
    minutes
    Body weight and dumbbell strengthening are combined with cardio moves for an intense workout.
    day 5
  • Stretch: Upper Body & Hamstrings
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    Stretch & Restore
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    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 7
  • Pain & Pleasure: Lower Body
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 8
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 9
  • Arms, Abs, Legs and Butt!
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    All you need is a set of dumbbells and ten minutes per body part at maximum intensity for this strength training session.
    day 11
  • Slim & Strong: Weights Challenge
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    350 - 400
    calories
    30
    minutes
    Body weight and dumbbell strengthening are combined with cardio moves for an intense workout.
    day 12
  • Rest & Restore Flow
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
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    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 14
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 15
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 16
  • Arms, Abs, Legs and Butt!
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    All you need is a set of dumbbells and ten minutes per body part at maximum intensity for this strength training session.
    day 18
  • Slim & Strong: Weights Challenge
    Lj3bdyhqjug8ln5ijtdc?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    350 - 400
    calories
    30
    minutes
    Body weight and dumbbell strengthening are combined with cardio moves for an intense workout.
    day 19
  • Dynamic Stretching
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    Pilates
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    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 21
  • Pain & Pleasure: Lower Body
    P5j7hvnqr22hm3rekkjz?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 22
  • Pain & Pleasure: Upper Body
    6yhlg6peqlipzovzio7v?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    35
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your upper body.
    day 23
  • Arms, Abs, Legs and Butt!
    Tcx2jiarlmuxek4wgxqd?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    All you need is a set of dumbbells and ten minutes per body part at maximum intensity for this strength training session.
    day 25
  • Slim & Strong: Weights Challenge
    Lj3bdyhqjug8ln5ijtdc?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    350 - 400
    calories
    30
    minutes
    Body weight and dumbbell strengthening are combined with cardio moves for an intense workout.
    day 26
  • Endurance Lab
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
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    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 28

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