Training plan

Training plan

Training all muscle 3 days

The 3 Day Full Body Workout

Day 1

Exercise Sets Reps
1. Squat 5(20k) 5
2. Dumbbell Bench 4(18)(16) 10
3. Dumbbell Row 4(16) 10
4. Seated Dumbbell Press 4(12) 10
5. Lunge 4(12) 10
6. Dumbbell Curl 3(6)3stage 10
7. Standing Barbell Tricep Extension 3(20) 10
8. Calf Raise 3 12
9. Plank 5 20 secs

Day 2

Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs

Day 3

Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs

It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. It also allows you to work on your cardiovascular health during your low-intensity recovery days.
While I certainly didn’t come up with these principles, I like putting them together. Strength, size, and health, what more could you ask for?

T. Hope this helps what I wrote for you this morning, you did train hard, next time we can increase the program yesterday was to see where you are at…. Aches tomorrow Lee.

One-Week Sample Menu

Many people believe bodybuilding and physique plans are restrictive, repetitive, and boring.

Traditional bodybuilding / physique foods typically contain limited food selections and little variety among and within food groups, leading to an inadequate intake of essential minerals and vitamins.

For this reason, it’s important to incorporate variety into your food plan to ensure your nutritional needs are being met — especially during a cutting phase when you eat limited calories.

When you’re in a bulking phase, your food intake will be much higher than when you’re in a cutting phase.

You can enjoy the same foods in the cutting phase that you would when bulking — just in smaller portions.

Here is a sample one-week typical food menu:

Monday

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear.
Snack: Low-fat cottage cheese with blueberries.
Lunch: Venison burger, white rice, and broccoli.
Snack: Protein shake and a banana.
Dinner: Salmon, quinoa, and asparagus.

Tuesday

Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries.
Snack: Hard-boiled eggs and an apple.
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette.
Snack: Protein shake and a peach.
Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower.

Wednesday

Breakfast: Chicken sausage with egg, roasted potatoes, and an apple.
Snack: Greek yogurt, strawberries, and almonds.
Lunch: Turkey breast, basmati rice, and mushrooms.
Snack: Protein shake and grapes.
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette.

Thursday

Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla.
Snack: Yogurt with granola and a pear.
Lunch: Chicken breast, baked potato, sour cream, and broccoli.
Snack: Protein shake and mixed berries.
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots.

Friday

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats.
Snack: Jerky and mixed nuts with an orange.
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies.
Snack: Protein shake and watermelon.
Dinner: Ground beef with corn, brown rice, green peas, and beans.

Saturday

Sunday

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit.
Snack: Protein balls with almond butter and an orange.
Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots.
Snack: Protein shake and strawberries.
Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale.


Foods to Focus On

The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s the amounts that do.

Foods to eat include

Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod.
Dairy: Yogurt, cottage cheese, low fat milk, and cheese.
Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice.
Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries.
Starchy vegetables: Potatoes, corn, green peas, green lima beans, and cassava.
Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms.
Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.
Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans.
Oils: Olive oil, flaxseed oil, and avocado oil.