WORKOUT & DIET PLAN
CLIENT NAME
ANONYMOUS
AGE
23
WEIGHT
64
HEIGHT
5 FEET 9 INCH
BMI
20.8
CLASS
NORMAL
BMI RANGES
18.5 TO 24.9
ACTIVITY
LIGHTLY ACTIVE
IDEAL WEIGHT
56.8 TO 76.5
NUTRITION
MIXED (NON-VEG & VEG)
GOAL
MUSCLE GAIN
DAYS
6 DAYS WEIGHT
TRAINING, 3 DAYS ABS &
CARDIO
CALORIES REQRUIRED TO
SUPPORT GAIN
2598
Designed and Created by Shariq Omer Malik
MAY 2022
WORKOUT PLAN
DAYS
MONDAY (CHEST) + ABS & 20 MINS
RUNNING WITH MODERATE PACE
EXERCISE
WARM UP BY 2 SETS PUSH UPS + PEG
FLY. WORKING SET: 4 SETS OF EACH
EXERCISE.
1. BARBEL BENCH PRESS
2. INCLINE SMITH PRESS
3. SUPERSET OF FLAT BENCH FLY +
INCLINE BENCH FLY
4. PEG FLY
ABS (4 CIRCUITS)
1. CRUNCH (SIT UP)
2. LOWER LEG RAISE
3. MOUNTAIN CLIMBING
4. PLANKS
RUNNING 20 MINS
WARM UP BY 2 SETS ROPE PUSHDOWN
+ STANDING DUMBBEL CURL
WORKING SETS: 4 SETS OF EACH
EXERCISE
TUESDAY (BICEPS + TRICEPS)
WEDNESDAY (BACK) + ABS & 20
MINS RUNNING WITH MODERATE
PACE
1. STANDING BICEPS CURL &
STANDING TRICEPS EXTENSION
BARBELL
2. ALTERNATE DUMBBELL CURL &
SINGLE HAND TRICEPS EXTENSION
3. SINGLE PREACHER CURL & CLOSE
GRIP BENCH PRESS
4. DUMBBELL HAMMER CURL &
ROPE PUSH DOWN
WARM UP BY 2 SETS OF DUMBBELL
ROW + LATS PULL DOWN
WORKING SETS: 4 SETS OF EACH
EXERCISE
1. LATS PULL DOWN
2. SEATED ROW
3. DUMBBELL ROW
4. SINGLE ARM LATS CABLE ROW
5. BARBELL ROW
ABS (4 CIRCUITS)
1. CRUNCH (SIT UP)
2. LOWER LEG RAISE
3. MOUNTAIN CLIMBING
4. PLANKS
THURSDAY (SHOULDER)
FRIDAY (LEGS) + ABS & 20 MINS
RUNNING WITH MODERATE PACE
RUNNING 20 MINS
WARM UP BY 2 SETS OF LATERAL
RAISES + STANDING SHOULDER PRESS
WORKING SETS: 4 SETS OF EACH
EXERCISE.
1. SMITH SHOULDER PRESS BACK +
FRONT
2. LATERAL RAISES + FRONT RAISES
3. UPRIGHT ROW
4. SHOULDER SHRUG
WARM UP BY 2 SETS OF BODY WEIGHT
SQUAT FOR 25 REPS IN EACH SET.
WORKING SETS: 4 SETS OF EACH
EXERCISE.
1. SMITH SQUAT
2. MACHINE LEG PRESS
3. LEG EXTENSION
4. LEG CURL
5. SEATED CALF RAISE
ABS (4 CIRCUITS)
1. CRUNCH (SIT UP)
2. LOWER LEG RAISE
3. MOUNTAIN CLIMBING
4. PLANKS
RUNNING 20 MINS
WARM UP BY 2 SETS OF DUMBBELL
ROW + LATS PULL DOWN
SATURDAY (BACK)
WORKING SETS: 4 SETS OF EACH
EXERCISE
1. LATS PULL DOWN
2. SEATED ROW
3. DUMBBELL ROW
4. SINGLE ARM LATS CABLE ROW
5. BARBELL ROW
MEAL 1 - EGG OMLET & FRUIT
(TOTAL CALORIES 425)
INGREDIENTS
PROTEIN
CARBS
FAT
1 WHOLE EGG
6g
1g
5g
6 EGG WHITE
36g
0
0
SALT PEPPER
0
0
0
2 APPLE OR 2
BANANA OR 4
PIECE BROWN
BREAD
2g
50g
0
TOTAL
44g
51g
5g
MEAL 2 – CHICKEN MASALA OATS
(TOTAL CALORIES 633)
INGREDIENTS
PROTEIN
CARBS
FAT
150GM
CHICKEN
45g
0
6g
100GM OATS
17g
67g
7g
0
0
0
62g
67g
13g
SALAD MIXED
TOTAL
MEAL 3 (TOTAL CALORIES 1005)
IMMEDIATE AFTER WORKOUT
INGREDIENTS
PROTEIN
CARBS
FAT
500ML WATER
0
0
0
MASSTECH
GAINER
63g
168g
9g
TOTAL
63g
168g
9g
MEAL 4 - (TOTAL CALORIES 535)
INGREDIENTS
PROTEIN
CARBS
FAT
150G CHICKEN
45g
0
6g
2/3 CUP
QUINOA
SEEDS OR
BROWN RICE
5g
40g
2g
1/3CUP
KIDNEY
BEANS
5g
14g
3g
MIX VEGGIES
SALAD
—
—
—
TOTAL
55g
54g
11g