Training Plan Example
Monday: -
Tuesday: Upper Body (Compound)
Wednesday: Sprint Training (100m)
Thursday: -
Friday: Upper Body (Isolation)
Saturday: -
Sunday: Lower Body/Core
Upper Body (Compound)
Bench Press - 3/8-10
Incline Bench Press - 3/8-10
Military Press - 3/8-10
Weighted Dips - 3/8-10
Wide Grip Pulldown - 3/8-10
Chin Ups - 3/8-10
Bent Rows - 3/8-10
Upright Rows - 3/8-10
Upper Body (Isolation)
Barbell Curl - 3/10
Skull Crushers - 3/10
Lateral Raises - 3/10
Shrugs - 3/10
Single Arm Row - 3/10
Pec Flys - 3/10
Incline Pec Flys -3/10
Pullovers - 3/10
Sit Ups - 3/10
Leg Raises - 3/10
Lower Body/Core
Squats - 2/20
Deadlifts - 4/5
Leg Press - 3/10-12
Leg Extensions - 3/10-12
Leg Curl - 3/10-12
Calf Raises - 3/10-12
Sprint Training
6-10 x 100M sprints with 4-7 mins rest between each.
Diet Example
Meal 1: Oats, almonds, shake.
Meal 2: Rice or Pasta, tuna and mixed veg.
Meal 3: Shake, protein bar*
Meal 4: 4 eggs, rice cakes or crisp bread.
Meal 5: Shake, protein bar*
Meal 6: Sandwich, fruit juice.
Meal 7: Steak or chicken, potatoe or rice.
Supplements: Kre-Alkalyn, BCAAs, Animal Pak, NaNo Vapour, Cod liver oil and Glucosamine Sulphate.
* Shake = 400ml milk, 1 banana, 2 scoops weight gainer or whey protein, 1 scoop oats, 1 tbsp EFA oil or flax seed powder.
* Homemade protein bar = 3 cup oats, 4 cups whey protein, 1/2 cup peanut butter, 1 cup milk, 1 cup raisins and crushed almonds.
This is my plan, it will change due to how I'm feeling or how my day is going but I will try and maintain it as much as possible. I am sitting around 76kg at the moment which is way too light. I'm trying to bulk back up to 86kg in the next few months which is where I was sitting before I started cutting, but I hope to be a bit leaner this time. The ultimate goal is 200lbs (91kg) lean by the end of the year.
Current statistics and progress pictures
Body weight - 75kg
Deadlift - 190kg
Bench press - 100kg
Squat - 145kg
