Workout Plan

Bench Press

Pectoralis Major (Chest), Anterior Deltoids (Front Shoulders), Triceps Brachii (Triceps)

Incline Dumbbell Press

Clavicular Head of Pectoralis Major (Upper Chest), Anterior Deltoids (Front Shoulders), Triceps Brachii (Triceps)

Peck Deck

Pectoralis Major (Chest), Anterior Deltoids (Front Shoulders)

Tricep Rope Pushdown

Triceps Brachii (Triceps), Medial Head (Triceps)

Dips

Triceps Brachii (Triceps), Pectoralis Major (Chest), Anterior Deltoids (Front Shoulders)

Pull-ups

Latissimus Dorsi (Lats), Biceps Brachii (Biceps), Rhomboids (Upper Back)

Cable Rows

Latissimus Dorsi (Lats), Rhomboids (Upper Back), Erector Spinae (Lower Back), Biceps Brachii (Biceps)

Lat Pull Down

Latissimus Dorsi (Lats), Biceps Brachii (Biceps), Rhomboids (Upper Back)

Face Pulls

Rear Deltoids (Rear Shoulders), Traps, Rhomboids (Upper Back)

Standing Bicep Curls

Biceps Brachii (Biceps), Brachialis (Deep Bicep)

Leg Press

Quadriceps (Front Thighs), Glutes (Buttocks), Hamstrings (Rear Thighs)

Leg Extension

Quadriceps (Front Thighs), Vastus Medialis (Inner Quad), Vastus Lateralis (Outer Quad)

Leg Curl

Hamstrings (Rear Thighs), Biceps Femoris (Back of Thigh)

Calf Raises

Gastrocnemius (Calves), Soleus (Deep Calf Muscle)

Running

Cardiovascular Endurance, Quadriceps (Front Thighs), Hamstrings (Rear Thighs), Glutes

Cycling

Cardiovascular Endurance, Quadriceps (Front Thighs), Glutes, Hamstrings (Rear Thighs)

Stairmaster

Cardiovascular Endurance, Quadriceps (Front Thighs), Glutes (Buttocks), Hamstrings (Rear Thighs)

Swimming

Cardiovascular Endurance, Deltoids (Shoulders), Latissimus Dorsi (Lats), Full Body Coordination

Planks

Rectus Abdominis (Abs), Transverse Abdominis (Deep Core), Erector Spinae (Back)

Crunches

Rectus Abdominis (Abs), Obliques (Side Abs)

Hanging Leg Raises

Rectus Abdominis (Abs), Iliopsoas (Hip Flexors), Lower Abs

Russian Twists

Obliques (Side Abs), Rectus Abdominis (Abs), Transverse Abdominis (Deep Core)

Lifting Targets

Perform 3 to 4 sets per exercise.
Choose a weight that brings you close to failure between reps 8 and 12.
If form breaks down late in the set, count that as your effective failure point.

Execution Standard

Every rep should be slow, controlled, and intentional.
Avoid using speed or momentum to move the weight.

Weekly Structure

Use a three-day cycle: Push, Pull, Legs.
Core and cardio can be added to those days or trained on separate days.
Include at least some light cardio every day.

Calories

Calories are the biggest factor in weight change.
Eat above maintenance -> weight usually goes up
To estimate maintenance, track your average daily intake while your weight stays stable, you can also use an online maintenance estimator; for fat loss, aim for about 400 calories below that daily maintenance level.

Macronutrients

Protein supports muscle growth and recovery.
Protein goal for lifting: 0.75 × body weight (lb) in grams/day.
Example: 200 lb → about 150 g protein/day.
Carbs are your main training fuel, especially for cardio.
Fats support hormones, nutrient absorption, and health.
Include all three: protein, carbs, and fats.

What to Look Out For

Make whole grains your default. Aim for at least 50% of grain intake.
Fiber helps digestion, fullness, blood sugar, and heart health.
Fiber target: about 15–20 g/day minimum.
Too much added sugar can hurt calorie control and metabolic health.
Added sugar target: under 35 g/day.
Too much saturated fat may raise cardiovascular risk.
Saturated fat target: under 20 g/day (lower is better).
Trans fat target: 0 g/day.
Prioritize unsaturated fats and whole grains.