Monday: Chest
Barbell Bench Press
Sets: 4 | Reps: 6–10 | Rest: 90s
Incline Dumbbell Press
Sets: 3 | Reps: 8–12 | Rest: 75s
Dumbbell Chest Flyes
Sets: 3 | Reps: 12–15 | Rest: 60s
Push-Ups
Sets: 3 | Reps: AMRAP | Rest: 60s
Tuesday: Back
Pull-Ups
Sets: 4 | Reps: 6–10 | Rest: 90s
Dumbbell Rows
Sets: 4 | Reps: 8–12 | Rest: 90s
Lat Pulldowns
Sets: 3 | Reps: 10–12 | Rest: 75s
Face Pulls
Sets: 3 | Reps: 12–15 | Rest: 60s
Thursday: Shoulders
Overhead Press
Sets: 4 | Reps: 6–10 | Rest: 90s
Lateral Raises
Sets: 4 | Reps: 12–15 | Rest: 60s
Front Raises
Sets: 3 | Reps: 10–12 | Rest: 60s
Rear Delt Flyes
Sets: 3 | Reps: 12–15 | Rest: 60s
Saturday: Arms
Barbell Curls
Sets: 4 | Reps: 8–12 | Rest: 60s
Hammer Curls
Sets: 3 | Reps: 10–12 | Rest: 60s
Tricep Dips
Sets: 4 | Reps: 8–12 | Rest: 60s
Tricep Pushdowns
Sets: 3 | Reps: 12–15 | Rest: 60s
Sunday: Legs
Squats
Sets: 4 | Reps: 6–10 | Rest: 120s
Leg Press
Sets: 3 | Reps: 10–12 | Rest: 90s
Romanian Deadlifts
Sets: 3 | Reps: 8–10 | Rest: 90s
Standing Calf Raises
Sets: 4 | Reps: 15–20 | Rest: 45s
Rest & Recovery Days
Wednesday: Rest & Recovery
Light Walking / Cardio
Sets: — | Reps: 20–30 min | Rest: —
Stretching / Mobility
Sets: — | Reps: 10–15 min | Rest: —
Friday: Rest & Mobility
Foam Rolling
Sets: — | Reps: 10 min | Rest: —
Light Mobility Drills
Sets: — | Reps: 10–15 min | Rest: —
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!