Period 1 workout

Barbell Flat Bench Press

Dumbbell Incline Bench Press

Dumbbell Lateral Raise Variations

Dumbbell Shoulder Press

Dumbbell Chest Fly Muscles

Machine Assisted Dips Triceps Variation

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	675	1	1	1	1	1
2	775	2	2	2	2	2
3	875	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	250	1	1	1	1	1
2	250	2	2	2	2	2
3	250	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	150	1	1	1	1	1
2	150	2	2	2	2	2
3	150	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	175	1	1	1	1	1
2	175	2	2	2	2	2
3	175	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	250	1	1	1	1	1
2	250	2	2	2	2	2
3	250	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	1500	1	1	1	1	1
2	1500	2	2	2	2	2
3	1500	3	3	3	3	3

Barbell Squat

Barbell Bulgarian Split Squat

Leg Extension Machine

Cable Standing Calf Raise

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Body Weight Pull Up

Barbell Bent Over Row

Lat Pulldown Reverse Shrug

Cable Seated Row

Body Weight Chin Up

Dumbbell Alternate Biceps Curl

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3
4	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Barbell Deadlift

Machine Single Leg Press

Dumbbell Standing Lunge

Lying Leg Curl

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Machine Assisted Dips Triceps Variation

Cable Tricep Pushdown

Dumbbell Close Grip Bench Press

Diamond Pushup

Tricep Dips

Overhead Tricep Stretch

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0

Body Weight Push Up

Dumbbell Bench Press

Pec Deck

Incline Push Up

Cable Bench Press

Dumbbell Pullover

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Aggregated Volume

Weekly Completion

Meals suggestion

Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach

Proteins 18 g

Fats 12g

Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey

Proteins 10 g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens

Proteins 30 g

Fats 8g

Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk

Proteins 25 g

Fats 2g

Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli

Proteins 40 g

Fats 20g

Carbs 45g

Period 1

About This Workout Plan

Guidelines

Barbell Flat Bench Press

Dumbbell Incline Bench Press

Dumbbell Lateral Raise Variations

Dumbbell Shoulder Press

Dumbbell Chest Fly Muscles

Machine Assisted Dips Triceps Variation

Barbell Squat

Barbell Bulgarian Split Squat

Leg Extension Machine

Cable Standing Calf Raise

Body Weight Pull Up

Barbell Bent Over Row

Lat Pulldown Reverse Shrug

Cable Seated Row

Body Weight Chin Up

Dumbbell Alternate Biceps Curl

Barbell Deadlift

Machine Single Leg Press

Dumbbell Standing Lunge

Lying Leg Curl

Machine Assisted Dips Triceps Variation

Cable Tricep Pushdown

Dumbbell Close Grip Bench Press

Diamond Pushup

Tricep Dips

Overhead Tricep Stretch

Body Weight Push Up

Dumbbell Bench Press

Pec Deck

Incline Push Up

Cable Bench Press

Dumbbell Pullover

Aggregated Volume

Weekly Completion

Meals suggestion