OnionPatchMiddle Delts
34 effective weekly sets
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
60 min
Gym
Intermediate
Chest, Back, Quads, Hamstrings, Shoulders, Arms
Equipment Required
BarbellWeight BenchDumbbellKettlebell
Quick start
Want a single session before committing to the full plan?
Start with 45-Minute Upper Body Hypertrophy Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a intermediate weekly target of 13-15 sets per muscle group.
Quick summary
Volume is trending high
Some muscles are being pushed above the recommended weekly set range.
Avg sets / muscle
15.9
LowTarget 13-15High
In range
5
Under target
2
Above target
7
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Anterior Delts
21 effective weekly sets
Triceps
19 effective weekly sets
Biceps
18 effective weekly sets
Scapular Retractors
17 effective weekly sets
Rear Delts
17 effective weekly sets
Glutes
16 effective weekly sets
Quads
13 effective weekly sets
Hamstrings
13 effective weekly sets
Lats
13 effective weekly sets
Chest
13 effective weekly sets
Calves
13 effective weekly sets
Errectors
12 effective weekly sets
Abdominals
3 effective weekly sets
Weekly Plan
Day 1 · Upper
6 exercises · 23 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 6-9 | 6-9 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 10-13 | 6-10 | 150-210s | |
| 4 × 13-17 | 7-10 | 90-150s | |
| 3 × 16-20 | 7-10 | 90-150s | |
| 3 × 10-30 | 7-9 | 90-150s |
Day 2 · Lower
5 exercises · 22 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 6-10 | 6-9 | 150-210s | |
| 4 × 8-12 | 7-10 | 90-150s | |
| 4 × 10-30 | 7-10 | 90-150s | |
| 5 × 26-30 | 7-10 | 90-150s | |
| 5 × 13-15 | 7-10 | 90-150s |
Day 3 · Full Body
6 exercises · 24 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 5-9 | 7-10 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 7-10 | 6-9 | 150-210s | |
| 4 × 10-13 | 6-10 | 150-210s | |
| 5 × 10-30 | 7-10 | 90-150s | |
| 3 × 16-20 | 7-10 | 90-150s |
Day 4 · Full Body
6 exercises · 24 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 4-7 | 6-9 | 150-210s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 4 × 15-19 | 7-10 | 90-150s | |
| 5 × 13-17 | 7-10 | 90-150s | |
| 5 × 17-20 | 7-10 | 90-150s | |
| 2 × 16-20 | 7-10 | 90-150s |
How to Progress
- Use compounds to drive the biggest performance improvements, then use accessory work to bring up lagging muscles.
- Increase load in small jumps and keep technique tight rather than forcing weight increases too early.
- Rotate demanding accessory choices if joints feel beat up, but keep the big weekly movement patterns intact.
Why this works
When you have a full gym available, you can combine stable machine or cable options with free-weight compounds to push volume efficiently. This plan is designed to take advantage of that flexibility while keeping progression and recovery practical.
FAQ
Do I need to use every machine in the gym?
No. A good gym plan uses the equipment that best supports your goal, not every option available.
Can I swap barbell and machine movements?
Yes, as long as the replacement still matches the same movement pattern and muscle emphasis.
Is this better than training at home?
A full gym gives you more tools, but the best plan is still the one you can follow consistently and progress over time.
How long should I stay on one gym plan?
Most lifters can keep the main structure for 6-10 weeks before making any large exercise changes.
Related workout plans
4 Day Upper Lower Workout Plan for Hypertrophy
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5 Day Push Pull Legs Workout Program
A 5 day push pull legs workout program designed for lifters who want more specialization while keeping a balanced weekly structure.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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