Friday: Chest & Triceps
Barbell Bench Press
Sets: 4 | Reps: 6-10 | Rest: 90s
Dumbbell Incline Press
Sets: 3 | Reps: 8-12 | Rest: 60-90s
Dumbbell Flyes
Sets: 3 | Reps: 12-15 | Rest: 60s
Overhead Dumbbell Triceps Extension
Sets: 3 | Reps: 10-15 | Rest: 60s
Dumbbell Triceps Kickbacks
Sets: 3 | Reps: 10-15 | Rest: 60s
Saturday: Back & Biceps
Pull-ups (various grips)
Sets: 4 | Reps: AMRAP | Rest: 90s
Dumbbell Rows (per arm)
Sets: 3 | Reps: 8-12 | Rest: 60-90s
Dumbbell Pullovers
Sets: 3 | Reps: 10-15 | Rest: 60s
Dumbbell Bicep Curls
Sets: 3 | Reps: 10-15 | Rest: 60s
Hammer Curls
Sets: 3 | Reps: 10-15 | Rest: 60s
Sunday: Legs & Shoulders
Goblet Squats
Sets: 4 | Reps: 8-12 | Rest: 60-90s
Dumbbell Lunges (per leg)
Sets: 3 | Reps: 10-12 | Rest: 60s
Romanian Deadlifts (Dumbbells)
Sets: 3 | Reps: 10-15 | Rest: 60-90s
Dumbbell Overhead Press
Sets: 3 | Reps: 8-12 | Rest: 60-90s
Dumbbell Lateral Raises
Sets: 3 | Reps: 12-15 | Rest: 60s
Dumbbell Front Raises
Sets: 3 | Reps: 12-15 | Rest: 60s
Monday: Upper Body Strength/Volume
Dumbbell Flat Bench Press
Sets: 3-4 | Reps: 8-12 | Rest: 90s
Pull-ups (Chin-up grip focus)
Sets: 3-4 | Reps: AMRAP | Rest: 90s
Renegade Rows (per arm)
Sets: 3 | Reps: 8-10 | Rest: 60-90s
Arnold Press (Dumbbells)
Sets: 3 | Reps: 10-12 | Rest: 60s
Close-Grip Dumbbell Press (on bench)
Sets: 3 | Reps: 10-15 | Rest: 60s
Incline Dumbbell Curls
Sets: 3 | Reps: 10-15 | Rest: 60s
Tuesday: Lower Body & Core / Conditioning
Sumo Goblet Squats
Sets: 3 | Reps: 10-15 | Rest: 60-90s
Single-Leg Romanian Deadlifts (Dumbbell)
Sets: 3 | Reps: 8-10 per leg | Rest: 60s
Calf Raises (Dumbbell in hand)
Sets: 3 | Reps: 15-20 | Rest: 45s
Hanging Leg Raises
Sets: 3 | Reps: 10-15 | Rest: 60s
Plank (forearm)
Sets: 3 | Reps: Max Hold (e.g., 60s+) | Rest: 60s
Dumbbell Thrusters (light)
Sets: 3 | Reps: 12-15 | Rest: 60s
Rest & Recovery Days
Wednesday: Rest or Active Recovery
Light Cardio (e.g., walking, cycling)
Sets: 1 | Reps: 30-45 min | Rest: N/A
Stretching/Foam Rolling
Sets: 1 | Reps: 15-20 min | Rest: N/A
Thursday: Rest or Active Recovery
Light Cardio (e.g., walking, cycling)
Sets: 1 | Reps: 30-45 min | Rest: N/A
Stretching/Foam Rolling
Sets: 1 | Reps: 15-20 min | Rest: N/A
Protein Shake Advice 🥛
Protein shakes are an excellent supplement to help with muscle recovery and growth, especially when you're aiming to gain muscle. Here's how to best utilize them:
- When to take: The most common times are post-workout (within 30-60 minutes) to kickstart muscle repair, or as a convenient way to increase your daily protein intake between meals.
- How much: Aim for 20-30 grams of protein per serving. Check the label of your protein powder for specific serving sizes.
- Types: Whey protein is popular for its fast absorption, while casein protein is slower-digesting, making it good before bed. Plant-based proteins (pea, rice, soy) are great alternatives if you have dietary restrictions.
- Combine with meals: Remember, shakes are supplements, not meal replacements. Focus on getting most of your protein from whole food sources like chicken, fish, eggs, dairy, and legumes.
Listen to your body, stay consistent, and ensure you're also getting enough calories from a balanced diet to support muscle growth!