14d ago (edited) in Body of Christ ⚔️🥩
Meal/workout plan that took me from 170 to 215 in 6 months and from barely being able to squat 225 to being able to squat 550+
[DISCLAIMER]:should know how to do all compound lifts at the bottom of this list with good form before using this plan if the requirements are not met or you are injury prone I would not continue
Workout plan would look like this
Monday
-Chest in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets)
-Legs in the evening (power building(heavy/4-8 rep range/12-16 total sets)
Tuesday
-Back in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets)
-Shoulders in the evening (power building(heavy/4-8 rep range/12-16 total sets)
Wednesday
-Arms in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets)
-Rest in the evening (light cardio/Stretching/mobility)
Thursday
-Rest in the morning (light cardio/Stretching/mobility)
-Chest in the evening (power building(heavy/4-8 rep range/12-16 total sets)
Friday
-Legs in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets)
-Back in the evening (power building(heavy/4-8 rep range/12-16 total sets)
Saturday
-shoulders in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets)
-Arms in the evening (power building(heavy/4-8 rep range/12-16 total sets)
Sunday
-Rest all day (light cardio/Stretching/mobility(if needed)
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Requirements
-Drink a gallon of water a day (sip on it through the day so then you don’t deplete your body of micronutrients )
-workouts should only be 1hr-1:30hr
-rest in between sets should be 3-4 min (hypertrophy) and 4-6 min (powerlifting(needs more time to prep nervous system)
Minimum of 8+ hrs of sleep per night or your body won’t heal fast enough
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Supplements (required)
-Creatine monohydrate 5g daily
-electrolytes (daily vitamins)
-Cordyceps (buy from nootropics depot)(help cardiovascular health and brain function)
-Cictanche (buy from nootropics depot)(metabolizes cholesterol into testosterone faster)
-Ginseng (buy from nootropic depot)(helps with energy)
-Maca (buy from nootropic depot)(decrease pain dials in hormonal activity and helps with muscle recovery and mood)
-Pamela (increase testosterone function but it gives you higher libido)
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Recommended movements
Legs
-Squat
-Front squats
-Wighted lunges
-Pistol squats
-Leg extensions
-RDLs
-Split Squats
-Hamstring curls
-Nordic curls
Chest
-Bench
-Cable flys
-Incline dumbbell bench
- Dumbbell flys
-Chest press
-Plate press
-Dips
Back
-Deadlifts
-Pull ups
-Rows
-Cable rows
-Lat push down
-Lat pull downs
Shoulders
-Shoulder press
-Dumbbell shoulder press
-Arnold press
- Swim circles
-lateral raises
-BGOMs
-Rear delt rows
-Face pulls
Arms
-Chin up
-Curls
-Spider curls
-Hammer curls
-Incline curls
-Drag curls
-Resistance curls
-Preacher curls
-Dumbbell tricep press
-Tricep kickback
-Cable push down
-1 arm cable push down
-Close grip bench
-Tricep extensions
(None of the movements above are needed just recommendations)
Good luck on your journey and let the lord bless you :)
Diet is in the file!
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Meal/workout plan that took me from 170 to 215 in 6 months and from barely being able to squat 225 to being able to squat 550+
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