Nates Gym
WorkoutPlanLibraryClients
WorkoutPlanLibraryClients
Plan
4 weeks
WeekMonTueWedThuFriSatSun
1
2
3
4
Week 1
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 2
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 3
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 4
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Assigned to

  • Gigifrom 2026-08-03
  • Lidiafrom 2026-08-03
  • Gabrielfrom 2026-08-03
  • Vivicafrom 2026-08-03
  • Natefrom 2026-08-03

Weekly muscle coverage

Week1234

3 of 25 muscles possibly neglected in week 1

Chest

Upper Chest (Clavicular Pec)10/10
7.2
Mid Chest (Sternal Pec)10/10
7.8
Lower Chest (Costal Pec)6/10
3.6light

Back

Lats9/10
6.6
Traps6/10
9.6
Rhomboids / Mid Back7/10
5.7light
Lower Back (Erectors)8/10
4.8light

Shoulders

Front Delts10/10
15.3
Side Delts10/10
10.2
Rear Delts10/10
6.0
Rotator Cuff7/10
10.2
Serratus Anterior4/10
3.9neglected

Arms

Biceps10/10
9.0
Triceps10/10
13.2
Forearms / Grip6/10
7.8

Legs

Quads10/10
13.5
Hamstrings7/10
7.8
Glutes (Max)10/10
18.6
Glute Med (Hip Abductors)10/10
9.6
Adductors (Inner Thigh)10/10
5.4light
Calves10/10
10.5
Tibialis (Shin)0/10
—neglected
Hip Flexors4/10
2.1neglected

Core

Abdominals9/10
13.2
Obliques10/10
11.1
solid — 6+ hard setslight — under 6neglected — under 2, or nothing direct

Week 1 body map

Upper Chest (Clavicular Pec)Upper Chest (Clavicular Pec)Mid Chest (Sternal Pec)Mid Chest (Sternal Pec)Lower Chest (Costal Pec)Lower Chest (Costal Pec)Front DeltsFront DeltsSide DeltsSide DeltsSerratus AnteriorSerratus AnteriorBicepsBicepsForearms / GripForearms / GripAbdominalsObliquesObliquesHip FlexorsHip FlexorsQuadsQuadsAdductors (Inner Thigh)Adductors (Inner Thigh)Tibialis (Shin)Tibialis (Shin)TrapsRhomboids / Mid BackRhomboids / Mid BackLatsLatsLower Back (Erectors)Rear DeltsRear DeltsRotator CuffRotator CuffTricepsTricepsGlutes (Max)Glutes (Max)Glute Med (Hip Abductors)Glute Med (Hip Abductors)HamstringsHamstringsCalvesCalves

tap a muscle for numbers

018.6 sets/wk