X6 times per week
Maximum time for each workout 45 min to 1 hour (remember work smart not hard)
For each exercise aim to increase the weight by 5-10% from the first set.
Last set must be up to failure.
Rest should be between 2-2.5 minutes between each set for maximum recovery.
Aim for 10k steps each day, to increase circulation of blood flow to your muscles for faster recovery. You can check the smartwatch in our home page which will help you track exactly the amount of steps and calories burned in a day.
Monday: (Legs, Quads and calves focus) (Strength and hypertrophy focus)
-Hack squat X4 (6-10 reps)
-Leg extensions X3 (12-15 reps)
-Lunges X3 (16-20 reps)
-Seated adductor machine X3 (12-15 reps)
-Calve raises X3 (15-20 reps)
Tuesday: (push and pull) (Strength and Hypertrophy focus)
-Flat dumbbell press X3 (6-10 reps)
-Incline machine press X3 (8-10 reps)
-Incline dumbbell press X2 (10-12 reps) Superset with Chest flies (10-12 reps) X2
-Lat pulldown X3 (10-12 reps)
-Machine row X3 (10-12 reps)
-Seated machine lat pullovers or seated bench cable pullovers X2 (10-12 reps) Superset with cable rows X2 (10-12reps)
Wednesday: (shoulders and cardio) (Strength and hypertrophy focus)
-Shoulder press X3 (6-10 reps)
-Lateral raises X2 (10-12 reps) Superset with face pulls X2 (10-12 reps)
-Single arm cable raises X2 (10-12 reps)
-10-20 minute treadmill on 10% incline
Thursday: (arms) (Strength and hypertrophy focus)
-Straight bar curls X3 (6-10 reps)
-Spider curls X2 (10-12 reps) Superset with hammer curls X2 (10-12 reps)
-Incline bench curls X2 (10-12 reps)
-Tricep cable push downs X3 (6-10 reps)
-Seated machine tricep push downs X2 (10-12 reps) Superset with dumbbell skull crushes X2 (10-12 reps)
-Overhead cable tricep extensions X2 (10-12 reps)
Friday: (Legs, Hamstring and Glutes focus) (Strength and hypertrophy focus)
-Squats X4 (8-10 reps)
-Hamstring curls X3(12-15 reps)
-Hip thrusts X3 (8-10 reps)
-Seated abductor machine X3 (12-15 reps)
Saturday: (core and cardio) (remember abs are just as any other muscle so need to be exercised with the same principles)
-Cable crunches X4 (10-12 reps)
-Leg raises X4 (10-12 reps) (add weight between your legs)
-weighted plank X3 (1minute)
-20-30 minute treadmill at 10% incline
Try each workout program suited for you for 3 months. Then based on the same principles and muscle groups targeted with the original programs change the exercises. For more information and updates about further programs and results we recommend booking an appointment to discuss with us.
Diet plan:
Breakfast
• Greek Yogurt Parfait with Fruit and Granola
• 1 cup plain Greek yogurt (120 calories)
• ½ cup mixed berries (40 calories)
• ¼ cup granola (100 calories)
• 1 tbsp chia seeds (60 calories)
Total Breakfast Calories: ~320 calories
Mid-Morning Snack
• Apple with Almond Butter
• 1 medium apple (95 calories)
• 1 tbsp almond butter (90 calories)
Total Snack Calories: ~185 calories
Lunch
• Turkey and Avocado Sandwich
• 2 slices whole-grain bread (160 calories)
• 4 oz turkey breast (120 calories)
• ¼ avocado, sliced (60 calories)
• Lettuce, tomato, and cucumber (20 calories)
• 1 tsp mustard or hummus (15 calories)
Total Lunch Calories: ~375 calories
Afternoon Snack
• Hummus and Veggies
• ¼ cup hummus (100 calories)
• 1 cup sliced veggies (carrots, bell peppers, cucumbers) (50 calories)
Total Snack Calories: ~150 calories
Dinner
• Baked Salmon with Brown Rice and Vegetables
• 5 oz salmon filet (250 calories)
• ½ cup cooked brown rice (110 calories)
• 1 cup steamed broccoli and carrots (50 calories)
• 1 tsp olive oil drizzled over vegetables (40 calories)
Total Dinner Calories: ~450 calories
Evening Snack (Optional)
• Mixed Nuts
• ¼ cup mixed nuts (200 calories)
Total Snack Calories: ~200 calories
Total Daily Calories: ~1,980 calories without evening snack or ~2,180 calories with evening snack
Hydration: Aim for at least 8 glasses of water daily.
This plan is rich in lean protein, whole grains, fiber, and healthy fats, supporting cardiovascular health and sustained energy. Adjust portion sizes based on individual activity levels, weight goals, or specific health needs. For bulking if you see no weight gain within a week try increasing your calories by 300 a day. For cutting, if you see no weight loss within a week try decreasing your calories by 300 a day. Don't hesitate to schedule a call with us for more precise diet plans for better results.
Bulking => aiming for 1.5-2kg increase per month for more muscle mass and less fat gained
Cutting => aiming for 2-3kg decrease per month for less muscle and more body fat loss
