Prioritize compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups simultaneously, maximizing calorie burn and muscle growth in less time.
Nutrition for Performance
Consume 1 gram of protein per pound of body weight daily. Distribute protein intake evenly throughout the day to support continuous muscle repair and growth. Include plenty of fruits and vegetables for essential vitamins and minerals.
Structured Workout Plan
| Monday | Legs & Shoulders | Squats, Leg Press, Overhead Press, Lateral Raises |
| Tuesday | Back & Biceps | Pull-ups, Bent-over Rows, Barbell Curls, Hammer Curls |
| Wednesday | Rest or Active Recovery | Light cardio, stretching |
| Thursday | Chest & Triceps | Bench Press, Incline Press, Triceps Extensions, Skullcrushers |
| Friday | Full Body Circuit | Burpees, Mountain Climbers, Jump Squats, Plank |
| Saturday | Rest or Active Recovery | Yoga, walking |
| Sunday | Rest |
Sleep and Recovery
Aim for 7-9 hours of quality sleep nightly. Adequate sleep promotes muscle recovery and hormone regulation, crucial for progress. Prioritize sleep hygiene – maintain a consistent sleep schedule, create a relaxing bedtime routine.
