Push Day (Chest, Shoulders, Triceps) – Monday & Thursday

Chest

• Bench Press: 4 sets of 6–8 reps

• Incline Dumbbell Press: 3 sets of 8–10 reps

• Chest Fly (machine or dumbbells): 3 sets of 10 rep

Shoulders

• Arnold Press: 3 sets of 8–10 reps

• Lateral Raises: 3 sets of 12–15 reps

• Bent-Over Reverse Flys: 3 sets of 12–15 reps

Triceps

• Dips (weighted if possible): 3 sets of 10–12 reps

• Cable Triceps Pushdowns: 3 sets of 12–15 reps

• Overhead Triceps Extensions: 3 sets of 12–15 reps

Pull Day (Back, Biceps, Rear Delts, Traps) – Tuesday & Friday

Back

• Deadlifts: 4 sets of 5 reps

• Pull-Ups: 4 sets to failure

• Barbell Rows: 3 sets of 8–10 reps

• Seated Cable Rows: 3 sets of 10–12 reps

Biceps

• Dumbbell Curls: 3 sets of 10 reps

• Barbell Curls: 3 sets of 8–10 reps

• Hammer Curls: 3 sets of 10–12 reps

Traps

• Barbell Shrugs: 4 sets of 10–12 reps

• Inverted Ring Shrugs: 3 sets of 12–15 reps

Rear Delts

• Face Pulls: 3 sets of 15 reps

Leg Day (Quads, Hamstrings, Glutes, Calves) – Wednesday & Saturday

Quads

• Barbell Squats: 4 sets of 6–8 reps

• Bulgarian Split Squats: 3 sets of 10 reps each leg

• Leg Extensions: 3 sets of 12 reps

Hamstrings

• Romanian Deadlifts (RDLs): 3 sets of 8 reps

• Leg Curls: 3 sets of 12 reps

Calves

• Standing Calf Raises: 3 sets of 15–20 reps

• Donkey Calf Raises: 3 sets of 15–20 reps

Core

• Bicycle Crunches: 3 sets of 20 reps

• Four Counts Leg Lifts: 3 sets of 15–20 reps

Hypertrophy & Explosiveness – Friday (Explosive Movements + Core)

Explosive Training

• Box Jumps: 3 sets of 8 reps

• Medicine Ball Slams: 3 sets of 10 reps

• Jump Squats: 3 sets of 8–10 reps

• Plyometric Push-Ups: 3 sets of 8–10 reps

Core

• Plank: 3 sets, hold for 1 minute

• Russian Twists: 3 sets of 20 reps

Meal 1 (Breakfast – around 7:00–7:30 AM)

• Protein Source: 3 whole eggs + 2 egg whites (30g protein)

• Carbohydrates & Fiber: 1–2 slices of whole-grain toast or oatmeal

• Fruits/Vegetables: 1 banana or berries

• Optional: Greek yogurt with honey and nuts

• Total Protein: ~30–35g

Meal 2 (Lunch – around 12:00–1:00 PM)

• Protein Source: 6 oz grilled chicken or turkey (30–35g protein)

• Carbohydrates: Whole wheat bread or wrap, quinoa, or brown rice

• Healthy Fats: Almonds or avocado

• Fruits/Vegetables: Mixed greens, tomatoes, cucumbers, apple/orange

• Total Protein: ~30–35g

Meal 3 (Post-Workout Shake – around 6:00–6:30 PM)

• Whey Protein Shake: 1 scoop whey protein (25–30g protein)

• Carbs: 1 banana or a small serving of berries

• Creatine

• Total Protein: ~25–30g

Meal 4 (Dinner – around 7:30–8:00 PM)

• Protein Source: 6–8 oz grilled lean protein (chicken, turkey, salmon, or steak) (~40–50g protein)

• Carbohydrates: Sweet potato, brown rice, or whole wheat pasta

• Vegetables: Steamed or roasted broccoli, spinach, bell peppers

• Healthy Fats: Olive oil or avocado

• Total Protein: ~40–50g

Meal 5 (Pre-Bedtime Shake – around 9:30–10:00 PM)

• Casein Protein Shake: 1 serving (25–30g protein)

• Optional: 1 tbsp natural peanut butter or almond butter for extra healthy fats

• Total Protein: ~25–30g

Total Protein Intake

• Breakfast: ~30–35g

• Lunch: ~30–35g

• Post-Workout Shake: ~25–30g

• Dinner: ~40–50g

• Pre-Bedtime Shake: ~25–30g

• Total: ~150–200g protein

Key Points for Optimal Results

1. Protein Distribution: Ensure each meal has a solid portion of protein to maximize muscle protein synthesis. Spread your protein intake evenly throughout the day.

2. Carbs for Energy: Complex carbs like whole grains, brown rice, and sweet potatoes provide slow-releasing energy to fuel workouts and recovery.

3. Healthy Fats: Incorporate healthy fats like avocado, olive oil, and nuts to support hormone production and overall health.

4. Recovery Nutrition: Your post-workout shake ensures that your muscles get the nutrients they need immediately after training, while your pre-bed shake ensures a slow, steady supply of protein for muscle recovery overnight.