Schedule
Mon — Upper A
Tue — Lower A
Wed — rest
Thu — Upper B
Fri — Lower B
Sat/Sun — rest
Upper A
Bench press — 4×6–8
Lat pulldown — 4×8–10
Incline press — 3×8–10
Seated row — 3×8–10
Dumbbell lateral raise — 4×12–15
Tricep pushdown — 3×10–12
Dumbbell curl — 3×10–12
Lower A
Barbell squat — 4×6–8
Leg press — 4×10–12
Romanian deadlift — 3×8–10
Leg curl — 3×12–15
Calf raise — 4×12–20
Upper B
Overhead press — 4×6–8
Pull-ups — 4×8–10
Cable fly — 3×12–15
Single arm row — 3×10–12
Face pull — 4×12–15
Tricep extension — 3×10–12
Cable curl — 3×10–12
Lower B
Squat (lighter) — 3×8–10
Leg press (narrow) — 3×12–15
Lunges — 3×10 per leg
Leg extension — 3×12–15
Calf raise — 4×15–20
Rules
- Max 1 set to failure per workout
- Rest: 60–120 sec
- Progression: +2.5 kg when hit top reps
Daily Target
Calories: ~2000 kcal
Protein: 150–160 g
Fat: 60–70 g
Carbs: 170–200 g
Meal 1 — Chicken + potatoes + oil
- Chicken breast — 250 g → 57g protein, 3g fat, 0g carbs
- Potatoes — 300 g → 6g protein, 0g fat, 52g carbs
- Olive oil — 10 g → 0g protein, 10g fat, 0g carbs
- Vegetables — 150 g → 2g protein, 0g fat, 10g carbs
Total: 65g protein / 13g fat / 62g carbs
Meal 2 — Protein + bread
- Whey protein — 35 g powder → 28g protein, 1g fat, 3g carbs
- Bread — 100 g → 9g protein, 2g fat, 50g carbs
Total: 37g protein / 3g fat / 53g carbs
Meal 3 — Salmon + potatoes
- Salmon — 220 g → 44g protein, 15g fat, 0g carbs
- Potatoes — 300 g → 6g protein, 0g fat, 52g carbs
- Vegetables — 150 g → 2g protein, 0g fat, 10g carbs
Total: 52g protein / 15g fat / 62g carbs
Daily Summary
Protein: 154 g → add 10g pre-workout for ≈160g
Fat: 31 g
Carbs: 177 g
Calories: ~2000 kcal
