CategoriesWeight Loss
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2200 Calories

(Download Meal Plan)

Breakfast (450 calories)

Option 1:

  • 1 cup of cooked steel-cut oatmeal
  • 1/2 cup of mixed berries
  • 1 tablespoon of chopped walnuts
  • 1 teaspoon of honey
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 slices of whole wheat toast
  • 2 scrambled eggs
  • 1 small avocado
  • 1 medium tomato
  • 1 small orange

Snack (150 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of almond butter
  • 5 raw almonds

Option 2:

  • 1 small banana
  • 1/2 cup of low-fat Greek yogurt
  • 1 teaspoon of honey

Lunch (600 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots
  • 1 small whole wheat dinner roll

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll
  • 1 small orange

Snack (150 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese
  • 5 whole grain crackers

Option 2:

  • 1 small apple
  • 1/2 cup of low-fat cottage cheese
  • 1 teaspoon of honey

Dinner (850 calories)

Option 1:

  • 8 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small apple
  • 1 small square of dark chocolate (70% cacao)

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small orange
  • 1 small square of dark chocolate (70% cacao)

Total Calories: 2200

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

2500 Calories

(Download Meal Plan)

Breakfast (500 calories)

Option 1:

  • 2 slices of whole grain bread
  • 2 scrambled eggs
  • 1/2 avocado
  • 1 small tomato
  • 1 small orange
  • 1 cup of unsweetened almond milk

Option 2:

  • 1/2 cup of cooked oatmeal
  • 1 tablespoon of chia seeds
  • 1/2 cup of mixed berries
  • 1 tablespoon of almond butter
  • 1 cup of unsweetened almond milk

Snack (200 calories)

Option 1:

  • 1 medium apple
  • 1 tablespoon of peanut butter
  • 5 whole grain crackers

Option 2:

  • 1 small banana
  • 1/2 cup of low-fat Greek yogurt
  • 1 teaspoon of honey

Lunch (700 calories)

Option 1:

  • 2 slices of whole grain bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Snack (200 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese
  • 5 whole grain crackers

Option 2:

  • 1 small apple
  • 1/2 cup of low-fat cottage cheese
  • 1 teaspoon of honey

Dinner (900 calories)

Option 1:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small apple
  • 1 small square of dark chocolate (70% cacao)

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll
  • 1 small orange
  • 1 small square of dark chocolate (70% cacao)

Total Calories: 2500

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

2000 Calories

(Download Meal Plan)

Breakfast (400 calories)

Option 1:

  • 1 cup of cooked oatmeal
  • 1/2 cup of blueberries
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 slices of whole wheat toast
  • 2 scrambled eggs
  • 1 small avocado
  • 1 medium tomato

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of almond butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (500 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (800 calories)

Option 1:

  • 8 oz. of baked chicken breast
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small apple

Option 2:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small orange

Total Calories: 2000

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

1800 Calories

(Download Meal Plan)

Breakfast (400 calories)

Option 1:

  • 1 slice of whole wheat toast
  • 1 tablespoon of almond butter
  • 1 medium banana
  • 1 cup of unsweetened almond milk

Option 2:

  • 2 whole eggs
  • 1 slice of whole wheat toast
  • 1/2 avocado
  • 1 medium tomato

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (500 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 4 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole wheat dinner roll

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (700 calories)

Option 1:

  • 6 oz. of baked chicken breast
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes

Option 2:

  • 6 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes

Total Calories: 1800

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

1600 Calories

(Download Meal Plan)

Breakfast (350 calories)

Option 1:

  • 1 slice of whole wheat toast
  • 1 tablespoon of almond butter
  • 1 medium banana
  • 1 cup of unsweetened almond milk

Option 2:

  • 1 cup of cooked oatmeal
  • 1/2 cup of blueberries
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (400 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 3 oz. of grilled chicken breast
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mustard
  • 1 small apple

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled shrimp
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (550 calories)

Option 1:

  • 4 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small whole wheat dinner roll

Option 2:

  • 4 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa
  • 1 small whole wheat dinner roll

Total Calories: 1600

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesWeight Loss
By

1400 Calories

(Download Meal Plan)

Breakfast (300 calories)

Option 1:

  • 1 whole wheat English muffin
  • 1 egg
  • 1 slice of cheddar cheese
  • 1 cup of berries

Option 2:

  • 1 cup of plain Greek yogurt
  • 1 small banana
  • 1 tablespoon of honey
  • 1 tablespoon of chopped nuts

Snack (100 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small orange
  • 10 raw almonds

Lunch (400 calories)

Option 1:

  • 2 slices of whole wheat bread
  • 3 oz. of roasted turkey breast
  • 1 slice of Swiss cheese
  • 1 tablespoon of mustard
  • 1 cup of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 4 oz. of grilled chicken breast
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette

Snack (100 calories)

Option 1:

  • 1 medium pear
  • 1 oz. of cheddar cheese

Option 2:

  • 1/2 cup of low-fat cottage cheese
  • 1/2 cup of sliced cucumbers

Dinner (500 calories)

Option 1:

  • 4 oz. of baked salmon
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans

Option 2:

  • 4 oz. of grilled sirloin steak
  • 1 cup of roasted brussels sprouts
  • 1/2 cup of quinoa

Total Calories: 1400

It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.

CategoriesMass Gain
By

3000 Calories

(Download Meal Plan)

Breakfast (800 calories)

Option 1:

  • 2 cups of cooked oatmeal
  • 1 scoop of whey protein powder
  • 1 medium banana, sliced
  • 1 tablespoon of honey
  • 1 cup of low-fat milk

Option 2:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 slices of turkey bacon
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (800 calories)

Option 1:

  • 2 slices of whole grain bread
  • 8 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/2 avocado
  • 2 slices of tomato
  • 2 slices of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 8 oz. of grilled salmon
  • 1/2 cup of sliced avocado
  • 1/2 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (300 calories)

Option 1:

  • 1 small apple
  • 2 tablespoons of almond butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (500 calories)

Option 1:

  • 2 scoops of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey
  • 1 cup of frozen mixed berries

Option 2:

  • 2 scoops of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 2 tablespoons of almond butter

Dinner (800 calories)

Option 1:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed broccoli
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (300 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 3000

Remember, this is just a sample meal plan, and you should adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.

CategoriesMass Gain
By

2800 Calories

(Download Meal Plan)

Breakfast (800 calories)

Option 1:

  • 2 whole grain waffles
  • 2 tablespoons of peanut butter
  • 1 banana, sliced
  • 1 cup of low-fat milk

Option 2:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 slices of turkey bacon
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (800 calories)

Option 1:

  • 2 slices of whole grain bread
  • 8 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/2 avocado
  • 2 slices of tomato
  • 2 slices of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 8 oz. of grilled salmon
  • 1/2 cup of sliced avocado
  • 1/2 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (300 calories)

Option 1:

  • 1 small apple
  • 2 tablespoons of almond butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (500 calories)

Option 1:

  • 2 scoops of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey
  • 1 cup of frozen mixed berries

Option 2:

  • 2 scoops of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 2 tablespoons of almond butter

Dinner (800 calories)

Option 1:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed broccoli
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (300 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 2800

Remember, this is just a sample meal plan, and you should adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.

CategoriesMass Gain
By

2500 Calories

(Download Meal Plan)

Breakfast (700 calories)

Option 1:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 turkey sausage patties
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Option 2:

  • 1 cup of cooked oatmeal
  • 1 tablespoon of almond butter
  • 1/2 cup of mixed berries
  • 1 scoop of whey protein powder
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (700 calories)

Option 1:

  • 2 slices of whole grain bread
  • 6 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 6 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (200 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (400 calories)

Option 1:

  • 1 scoop of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey

Option 2:

  • 1 scoop of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 1 tablespoon of almond butter

Dinner (600 calories)

Option 1:

  • 6 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 6 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (200 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 2500

Keep in mind that this is just a sample meal plan, and it’s important to adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.

Categories6 Day
By

6 Day: Upper, Lower, Push, Pull, Legs, Arms

(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 4 sets of 8-10 reps
  2. Incline Dumbbell Press: 4 sets of 10-12 reps
  3. Cable Flyes: 3 sets of 12-15 reps
  4. Barbell Rows: 4 sets of 8-10 reps
  5. Lat Pulldowns: 4 sets of 10-12 reps
  6. Dumbbell Bicep Curls: 3 sets of 12-15 reps
  7. Tricep Pushdowns: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 4 sets of 8-10 reps
  2. Romanian Deadlifts: 4 sets of 8-10 reps
  3. Leg Press: 4 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Military Press: 4 sets of 8-10 reps
  2. Dumbbell Flyes: 4 sets of 10-12 reps
  3. Close-Grip Bench Press: 3 sets of 12-15 reps
  4. Cable Tricep Pushdowns: 3 sets of 12-15 reps
  5. Incline Dumbbell Curls: 3 sets of 12-15 reps
  6. Cable Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Deadlifts: 4 sets of 8-10 reps
  2. Pull-ups: 4 sets of 8-10 reps
  3. Dumbbell Rows: 4 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 12-15 reps
  5. Face Pulls: 3 sets of 12-15 reps
  6. Reverse Flyes: 3 sets of 12-15 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Lunges: 4 sets of 8-10 reps
  2. Leg Extensions: 4 sets of 10-12 reps
  3. Leg Curls: 4 sets of 10-12 reps
  4. Glute Bridges: 3 sets of 12-15 reps
  5. Standing Calf Raises: 3 sets of 12-15 reps
  6. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 6: Arms

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Dumbbell Hammer Curls: 3 sets of 10-12 reps
  2. EZ Bar Preacher Curls: 3 sets of 10-12 reps
  3. Cable Tricep Pushdowns: 3 sets of 12-15 reps
  4. Skull Crushers: 3 sets of 10-12 reps
  5. Overhead Dumbbell Extensions: 3 sets of 12-15 reps
  6. Seated Dumbbell Shoulder Press: 4 sets of 8-10 reps
  7. Lateral Raises: 3 sets of 10-12 reps
  8. Front Raises: 3 sets of 10-12 reps
  9. Barbell Shrugs: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.