Approved Log Mass Building Workout Log
- Thread starter Enatan
- Start date
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DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
