Your Complete Plan
A detailed preview of our comprehensive nutrition and workout plans designed to help you achieve your goals.
Weekly Nutrition Plan
Balanced meals for optimal performance
| Day | Breakfast | Lunch | Snack | Dinner | Total Calories |
|---|---|---|---|---|---|
Monday | Oatmeal with berries & almonds 420 kcal | Grilled chicken with quinoa & vegetables 580 kcal | Greek yogurt with honey 180 kcal | Salmon with sweet potato & broccoli 620 kcal | 1800 kcal |
Tuesday | Protein pancakes with banana 450 kcal | Turkey wrap with avocado & salad 550 kcal | Apple with almond butter 200 kcal | Lean beef stir-fry with brown rice 650 kcal | 1850 kcal |
Wednesday | Scrambled eggs with whole grain toast 400 kcal | Tuna salad with mixed greens 520 kcal | Protein shake 220 kcal | Chicken breast with roasted vegetables 600 kcal | 1740 kcal |
Thursday | Smoothie bowl with granola 430 kcal | Grilled fish with wild rice & asparagus 560 kcal | Mixed nuts & dried fruits 190 kcal | Turkey meatballs with zucchini noodles 590 kcal | 1770 kcal |
Friday | Avocado toast with poached eggs 440 kcal | Chicken Caesar salad 540 kcal | Cottage cheese with berries 180 kcal | Baked cod with quinoa & green beans 610 kcal | 1770 kcal |
Saturday | French toast with fresh fruit 460 kcal | Beef and vegetable soup with bread 570 kcal | Protein bar 210 kcal | Grilled steak with sweet potato fries 680 kcal | 1920 kcal |
Sunday | Veggie omelet with whole wheat toast 410 kcal | Salmon poke bowl 590 kcal | Hummus with carrot sticks 170 kcal | Chicken tikka with basmati rice 630 kcal | 1800 kcal |
Weekly Workout Plan
Structured training for maximum results
Monday
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 3 | 10-12 |
| Cable Flyes | 3 | 12-15 |
| Tricep Dips | 3 | 10-12 |
| Tricep Pushdowns | 3 | 12-15 |
Tuesday
| Exercise | Sets | Reps |
|---|---|---|
| Pull-ups | 4 | 6-10 |
| Barbell Rows | 4 | 8-10 |
| Lat Pulldowns | 3 | 10-12 |
| Barbell Curls | 3 | 10-12 |
| Hammer Curls | 3 | 12-15 |
Wednesday
Rest day - Focus on recovery and light stretching
Thursday
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 8-10 |
| Romanian Deadlifts | 4 | 8-10 |
| Leg Press | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Calf Raises | 4 | 15-20 |
| Plank | 3 | 60s hold |
Friday
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 4 | 8-10 |
| Lateral Raises | 3 | 12-15 |
| Front Raises | 3 | 12-15 |
| Face Pulls | 3 | 15-20 |
| Cable Crunches | 3 | 15-20 |
| Russian Twists | 3 | 20 each |
Saturday
| Exercise | Sets | Reps |
|---|---|---|
| Burpees | 4 | 12-15 |
| Kettlebell Swings | 4 | 15-20 |
| Box Jumps | 3 | 10-12 |
| Battle Ropes | 3 | 30s |
| Mountain Climbers | 3 | 20 each |
Sunday
Active recovery - Light yoga or walking recommended