Week 5-8: Split Training
Week 1-4: Full-Body Strength Training Day 1: Chest and Triceps
Day 1: Upper Body Barbell Bench Press: 4 sets of 6 reps
Dumbbell Flyes: 3 sets of 10 reps
Barbell Bench Press: 3 sets of 8 reps Tricep Dips: 4 sets of 8 reps
Dumbbell Rows: 3 sets of 10 reps each arm Overhead Tricep Extension (with dumbbell):
Dumbbell Shoulder Press: 3 sets of 10 reps 3 sets of 10 reps
Bicep Curls: 3 sets of 10 reps
Tricep Dips (using a sturdy chair or bench): 3 Day 2: Back and Biceps
sets of 10 reps
Pull-ups or Assisted Pull-ups: 4 sets of 6 reps
Day 2: Lower Body Bent-over Rows (with barbell or dumbbells):
3 sets of 8 reps
Barbell Squats: 3 sets of 8 reps Hammer Curls (with dumbbells): 3 sets of
Dumbbell Lunges: 3 sets of 10 reps each leg 10 reps each arm
Romanian Deadlifts (with dumbbells): 3 sets
of 10 reps Day 3: Legs
Calf Raises (holding dumbbells): 3 sets of 12
reps Barbell Squats: 4 sets of 6 reps
Romanian Deadlifts: 4 sets of 8 reps
Day 3: Rest or light cardio/stretching Dumbbell Step-ups: 3 sets of 10 reps each
leg
Day 4: Full Body Calf Raises (holding dumbbells): 3 sets of 12
reps
Deadlifts (with barbell or dumbbells): 3 sets
of 8 reps Day 4: Shoulders and Abs
Push-ups: 3 sets of 10 reps
Pull-ups or Assisted Pull-ups: 3 sets of max Dumbbell Shoulder Press: 4 sets of 8 reps
reps (use resistance bands if needed) Lateral Raises: 3 sets of 10 reps
Dumbbell Lateral Raises: 3 sets of 12 reps Front Raises: 3 sets of 10 reps
Plank: 3 sets, hold for 30-60 seconds Russian Twists: 3 sets of 12 reps each side
Day 5: Rest or light cardio/stretching Day 5: Rest or light cardio/stretching
Cardio (3 times a week): Perform 20-30
minutes of moderate-intensity cardio such
as jogging, cycling, or skipping.
Meal Plan Guidelines: Steamed broccoli or green beans
Afternoon Snack:
Caloric Intake: Aim for a slight caloric deficit
to support weight loss. Reducing your daily Carrot and cucumber sticks with hummus
caloric intake by about 300-500 calories Pre-Workout Snack (if you exercise in the
from your maintenance level should be a evening):
good starting point.
A banana or a small apple
Macronutrient Ratios: Focus on a balanced
diet with a good mix of protein, healthy fats, Dinner:
and complex carbohydrates. Here's a
general ratio you can follow: Baked salmon or lean beef (150-200g)
Sweet potato or baked potato (1 medium-
Protein: 30-35% of total calories sized)
Fats: 25-30% of total calories Mixed green salad with olive oil and
Carbohydrates: 40-45% of total calories balsamic vinegar dressing
Hydration: Drink plenty of water throughout Post-Workout Snack (if you exercise in the
the day to stay hydrated. evening):
Meal Frequency: Aim for 4-6 smaller meals Whey protein shake with water or milk
throughout the day to keep your (follow the recommended serving size)
metabolism active and maintain energy Before Bed Snack:
levels.
Low-fat cottage cheese or a small serving of
Sample Meal Plan: Greek yogurt
Additional Tips:
Breakfast:
Avoid sugary drinks and sodas, as they add
Scrambled eggs (2 eggs) with spinach and unnecessary calories.
tomatoes Choose whole, unprocessed foods
Whole-grain toast (1-2 slices) whenever possible.
Greek yogurt with a handful of berries Include a variety of colorful vegetables and
Mid-Morning Snack: fruits in your meals to ensure you get a
range of vitamins and minerals.
Apple slices with almond butter
A small handful of mixed nuts (almonds, Monitor your progress and adjust your meal
walnuts, etc.) plan if necessary. Consulting a registered
dietitian or nutritionist can also be
Lunch: beneficial to tailor a plan to your specific
needs.
Grilled chicken breast (1 medium-sized)
with lemon and herbs
Quinoa or brown rice (1/2 cup cooked)
