Weekly schedule
- Day 01 Chest and Triceps 8 exercises
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Day 02 Rest Recovery day — light walk or stretching
- Day 03 Back and Biceps 8 exercises
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Day 04 Rest Recovery day — light walk or stretching
- Day 05 Shoulders and Forearms 9 exercises
- Day 06 Leg and Abs 8 exercises
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Day 07 Rest Recovery day — light walk or stretching
Program overview
Workout About
Nutrition
If you are overweight and new to hypertrophy-based training, you may do better by beginning in a calorie deficit. If you are underweight, or if you are an intermediate-advanced lifter, you will likely need a calorie surplus to build lean muscle mass.
Start With Warm-Up And Streching
Warm-up prepares your body for aerobic activity. Its main goal is to get your whole body ready for training. A proper warm-up and stretching routine increases the elasticity and flexibility of the tendons and ligaments. Warm-up and stretching do not take much time; even a 10-15 minute stretching routine can help you avoid injury. For this reason, before you begin any exercise program, do warm-up movements first and then stretching movements.
How Much Weight Should I Lift?
For muscle development, use 60-85% of the maximum weight you can lift, work in 8-12 repetitions, and rest 45-60 seconds. Aim to add a little more weight each time you train.
One-rep-max measures the amount of weight you can lift for a particular exercise for one repetition. It is often calculated with a one-rep-max calculator, where you enter the max weight you lifted for multiple reps and it gives you an equivalent one-rep-max estimate. For example, the weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.
