Custom Chart/Plan Piece
Weekly Fitness & Nutrition Chart
Day Workout Plan (Strength/Resistance)
Cardio Exercise
Meal Prep / Nutrition Tips
Monday
Upper Body:
- Bench Press 3x10
- Dumbbell Rows 3x12
- Shoulder Press 3x12
- Bicep Curls 3x15
- 20–30 min moderate-intensity treadmill or brisk walk
Breakfast: Oats + protein powder + berries
Lunch: Grilled chicken + quinoa + veggies
Dinner: Salmon + sweet potato + greens
Snack: Greek yogurt or nuts
Tuesday
Lower Body:
- Squats 3x12
- Deadlifts 3x10
- Lunges 3x12 each leg
- Calf Raises 3x20
15–20 min (cycling/sprints)
Meal prep:
Cook protein (chicken, turkey, tofu) and portion carbs (rice, potatoes) for 2–3 days
Wednesday
Core & Mobility:
- Plank 3x1 min
- Russian Twists 3x20
- Leg Raises 3x15
- Stretching / Yoga 15–20 min30 min light jog or brisk walk
Breakfast: Smoothie with spinach, banana, protein
Lunch/Dinner: Prepped protein + veggies + healthy fat (avocado, olive oil)
Thursday
Upper Body:
- Pull-ups / Assisted Pull-ups 3x10
- Incline Dumbbell Press 3x12
- Lateral Raises 3x15
- Tricep Dips 3x12
20–25 min moderate-intensity elliptical
Snack prep: Cut veggies, make hummus, portion nuts for the week
Friday
Lower Body & Glutes:
- Hip Thrusts 3x12
- Bulgarian Split Squats 3x12
- Leg Press 3x12
- Hamstring Curls 3x15
20–25 min HIIT sprints or rowing machine
Meal prep: Make a batch of healthy grains (brown rice, quinoa) and roasted veggies for easy meals
Saturday
Full Body / Functional Training:
- Kettlebell Swings 3x15
- Push-Ups 3x20
- Dumbbell Snatch 3x12
- Pull-Ups / Rows 3x12
30–40 min outdoor activity (hiking, cycling)
Free-form meals: Focus on whole foods, balance protein, carbs, and fats
Sunday
Active Recovery / Stretching:
- Yoga or stretching 30–45 min
- Light mobility work
Optional light walk or swim
Prep snacks for the week: fruit, boiled eggs, protein bars; hydrate well
Tips for success:
Adjust weights and repetitions based on your level.
For cardio, alternate between steady-state and HIIT for variety.
Meal prep: Cook in bulk on Sunday or your least busy day. Portion meals in containers.
Hydration: 2–3 liters of water daily.
Track progress: note weights lifted, running times, or meals eaten.