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Batman

The document outlines a weekly muscle-building workout plan consisting of five workout days focusing on different muscle groups and core exercises. It includes specific exercises, sets, and repetitions for each day, along with additional guidelines for rest, nutrition, hydration, and sleep. The plan emphasizes high-protein vegetarian meals and suggests light activity on rest days.

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adhairya12136
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50 views3 pages

Batman

The document outlines a weekly muscle-building workout plan consisting of five workout days focusing on different muscle groups and core exercises. It includes specific exercises, sets, and repetitions for each day, along with additional guidelines for rest, nutrition, hydration, and sleep. The plan emphasizes high-protein vegetarian meals and suggests light activity on rest days.

Uploaded by

adhairya12136
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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🧾 Weekly Muscle-Building Workout Plan

Day 1 –

Push Power (Chest, Shoulders, Triceps)

Dumbbell Shoulder Press – 3 sets of 12

Dumbbell Chest Press (floor or bench) – 3 sets of 15

Dumbbell Lateral Raises – 3 sets of 15

Overhead Dumbbell Triceps Extensions – 3 sets of 12

Push-ups (knees or full) – 3 sets to failure

Day 2 –

Sprint + Core

Warm-up Jog – 5 minutes

Sprint 20 seconds, Walk 40 seconds (10 rounds)

Cool Down Walk – 5 minutes + light stretching

Plank – 3 sets of 30 seconds

Leg Raises – 3 sets of 15

Day 3 –

Pull Strength (Back, Biceps)

Dumbbell Rows (single arm) – 3 sets of 12 per side

Dumbbell Bicep Curls – 3 sets of 15

Bent-over Reverse Flys – 3 sets of 12

Hammer Curls – 3 sets of 12


Wall Angels or Band Pull-aparts – 3 sets of 15

Day 4 –

Sprint + Core Blast

Sprint 30 seconds, Rest 30 seconds (8 rounds)

Flutter Kicks – 3 sets of 20

Russian Twists (hold dumbbell) – 3 sets of 20

Superman Hold – 3 sets of 30 seconds

Day 5 –

Full Upper Body Blast

Arnold Press – 3 sets of 12

Dumbbell Floor Press – 3 sets of 15

Upright Rows – 3 sets of 12

Tricep Kickbacks – 3 sets of 15

Front Raises – 3 sets of 12

Close-Grip Push-ups – 3 sets to failure

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📌 Additional Guidelines
Rest Days: Saturday & Sunday (do light walking or stretching)

Rest Between Sets: 30–60 seconds

Nutrition Tip: Eat high-protein vegetarian meals like dal, paneer, soy chunks, tofu, chickpeas,
nuts, and Greek yogurt
Hydration: Keep sipping water throughout your workout

Sleep: 7–9 hours per night — recovery builds muscle!

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Let me know if you want me to help format this into a Google Doc link, or even email it to

😎
yourself with reminders! Or hey, want me to throw in a matching vegetarian muscle gain diet
plan too?

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