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5 Day Workout Plan: (Leg Focused)

(I do 2-3 warm-up sets prior to any exercise)

For every lifting day, I implement this ab and cardio workout;
(ABS
Incline Crunches 3 Sets 25 Reps
Leg Raises 3 Sets 25 Reps
Oblique Sways 2 Sets 25 Reps

Cardio
15 Minutes Stairmaster at 160 BPM)

Day 1: Legs
Laying Down Hamstring Curls- 4 Sets 10-12 Reps
Stiff Leg Deadlifts - 4 Sets 10-12 Reps
Leg Press- Drop Set 5X 10-12 Reps
Hack Squat- 4 Sets 10-12 Reps
Sumo Squat- 4 Sets 10-12 Reps
Walking Lunges- 4 Sets 6-8 Steps per leg

Day 2: Chest/Tricep
Dumbbell Flys: Drop set 3X 10-12 Reps
Incline Chest Press Drop set 3X 10-12 Reps
Decline Cable Flys: Drop Set 3X 10-12 Reps
Tricep Pulldown: 4 Sets 10-12 Reps
Tricep Machine Dips: 4 Sets 10-12 Reps
Tricep Skullcrushers: 4 Sets 10-12 Reps

Day 3: Back/Bicep
Barbell Underhand Rows: Drop set 3X 6-8 Reps
Seated Cable Rows: Drop set 3X 10-12 Reps
Lat Pulldown: Drop Set 3X 10-12 Reps
Seated Dumbbell Curls: Drop set 4X 10-12 Reps
Hanging Preacher Curl: 4 Sets 10-12 Reps
Reverse Barbell Curl: 4 Sets 10-12 Reps

Day 4: Shoulders/Traps/Calves
Side Lateral Raises- Drop Set 3X 10-12
Shoulder Press- Drop Set 3X 10-12
Rear Fly Pec Dec- Drop Set 3X 10-12
Dumbbell Shrugs- Drop Set 5X 10-12
Standing Calf Raises-4 Sets 20 Reps
Seated Calf Raises-4 Sets 20 Reps


Day 5: Legs Part II
Back Squat: 4 Sets 6-10 Reps
Bulgarian Split Squats: 5 Sets 10 Reps4
Leg Press: 5 Sets 10-12 Reps
Laying Down Hamstring Curls: Drop Set 3X 10-12 Reps
Seated Hamstring Curls: 4 Sets 20 Reps
Glute Abduction Machine: 4 Sets 20 Reps
Glute Kickback Machine: 4 Sets 20 Reps

Rest on Days 6 and 7.

Weekly Meals/Supplementation:
Lifting Day Meals:

Breakfast: 2 Scoops of Whey Protein, 2 slices of White Bread, 5g of HMB, and a multivitamin.

Post Workout Shake: 2 Scoops of Protein, 40g of Dextrose, and 5g of Creatine.

Snack: a ½ cup of mixed nuts

Lunch 1: 100g of Chicken Breast, 60g of Rice, 1 Cup of Lettuce.

Lunch 2: 100g of Chicken Breast, 60g of Rice, and 1 Cup of Lettuce

Dinner: 100g of Chicken Breast and 1 Cup of Lettuce.

Macronutrients; 204g of Protein, 120g of Carbs, and 53 of Fat. Calories:1,728


Rest Day Meals:
Breakfast: 2 Scoops of Whey Protein, 2 slices of White Bread, 5g of HMB, 5g of Creatine Monohydrate, and a multivitamin.

Lunch 1: 100g of Chicken Breast, 60g of Rice, 1 Cup of Lettuce.

Snack: a ½ cup of mixed nuts

Lunch 2: 100g of Chicken Breast, 60g of Rice, 1 Cup of Lettuce.

Dinner 1: 100g of Chicken Breast, and 1 Cup of Lettuce

Dinner 2: 100g of Chicken Breast and 1 Cup of Lettuce.

Macronutrients; 187g of Protein, 80g of Carbs, and 55 of Fat. Calories:1,629

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