Scribd Logo
Upload

Welcome to Scribd!

  • 682 views

    5 Week Workout Plan

    Uploaded by

    Ashish
    This 5-week workout and diet plan aims to help people gain muscle and weight quickly. It provides a full-body workout routine split across 6 days, detailing specific exercises for each muscle group. It also includes a whole day diet plan consisting of 5 meals with a focus on protein, complex carbs, and healthy fats to support muscle growth and recovery. The goal is to lift heavy weights and consume enough calories and nutrients to see initial results within 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    5 Week Workout Plan

    Uploaded by

    Ashish
    682 views12 pages
    This 5-week workout and diet plan aims to help people gain muscle and weight quickly. It provides a full-body workout routine split across 6 days, detailing specific exercises for each muscle group. It also includes a whole day diet plan consisting of 5 meals with a focus on protein, complex carbs, and healthy fats to support muscle growth and recovery. The goal is to lift heavy weights and consume enough calories and nutrients to see initial results within 3 weeks.

    Original Title

    5 week workout Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This 5-week workout and diet plan aims to help people gain muscle and weight quickly. It provides a full-body workout routine split across 6 days, detailing specific exercises for each muscle group. It also includes a whole day diet plan consisting of 5 meals with a focus on protein, complex carbs, and healthy fats to support muscle growth and recovery. The goal is to lift heavy weights and consume enough calories and nutrients to see initial results within 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    682 views12 pages

    5 Week Workout Plan

    Uploaded by

    Ashish
    This 5-week workout and diet plan aims to help people gain muscle and weight quickly. It provides a full-body workout routine split across 6 days, detailing specific exercises for each muscle group. It also includes a whole day diet plan consisting of 5 meals with a focus on protein, complex carbs, and healthy fats to support muscle growth and recovery. The goal is to lift heavy weights and consume enough calories and nutrients to see initial results within 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12
    At a glance
    Powered by AI
    The document provides a 5-week muscle building plan that includes a detailed workout plan for each day and a whole day diet chart to help gain weight and muscle.

    The workout plan provides exercises and sets/reps for chest/triceps, back/biceps, shoulders/triceps, biceps and legs on different days with a rest day in between.

    The whole day diet plan consists of 5 meals - the first 3 meals provide proteins and carbs, meal 4 is the post-workout meal with a protein shake, and meal 5 includes beans, grains and a salad.

    WORKOUT AND DIET PLAN

    5-WEEK
    MUSCLE
    BUILDING
    PLAN
    Make you look muscular and bigger

    BY FITNESS HANDS
    Benefits of this guide
    IF YOU ARE STILL FEELING THAT YOU ARE
    SKINNY AND STRUGGLING IN GAINING WEIGHT
    AND MUSCLE THEN THIS IS THE RIGHT TIME TO
    CHANGE YOUR WORKOUT PLAN AND DIET PLAN
    FOR 21 DAYS AND GET THE INITIAL RESULTS
    QUICKLY.

    LIFTING MORE WEIGHTS IS THE KEY TO GET


    MORE MUSCLE ON YOUR BODY

    THIS GUIDE WILL GIVE YOU A DETAILED


    WORKOUT PLAN FOR EACH DAY OF THE WEEK
    AND YOUR WHOLE DAY DIET CHART.
    Workout Plan
    Day 1- Chest and Triceps
    Flat bench press - 5 set, rep ranges are 8-5-3-3-10

    (adjust weight accordingly, max out and then have a

    drop set)

    Incline Bench Press - 3 sets of 10 reps (use

    lightweight)

    **SUPER-SET** - 8 to 10 Dips and then 10 -12

    reps of cable crossover without any rest. 3 sets of

    this super-set are enough.

    Triceps push-down - 3 sets for 12 reps (you can

    increase weight after each set)

    Overhead Cable extension - 3 sets for 10 reps

    ranges. (do not use your weight to pull, distance

    between you and pulley machine should be

    minimum)

    Spiral rod skull crusher - 3 sets for 10 reps (long

    stays at top)
    Day 2- Back and Biceps
    Dead-lift - 6 sets, rep ranges are 10-8-5-5-5-10

    (Mass building exercise for a thick back)

    Lat-Pull Down - 4 sets for 8 reps (Go heavy but

    don't use jerk while pulling)

    Under Hand Lat-Pull Down - 3 Sets for 10 reps

    (use lightweight and right grip, do not hurt your

    wrist)

    Preacher Curl - 3 sets for 12 reps (you can

    increase weight after each set)

    Concentration Curls - 3 sets for 15 to 20 reps.

    Kneeling Single Arm Row - 5 sets of 5 reps (Go

    Heavy). Use bench for Kneeling down.


    Day 3 - Rest Day

    add a

    5km Run
    Day 4- Shoulder and Triceps

    Military Press - 6 set, rep ranges are 10-5-5-5-10-

    10 (Wear Belt for your back support)

    See-Saw Press - 4 sets of 12 reps 

    **SUPER-SET** - Front Dumbbell raises, Lateral

    Dumbbell Raises, Dumbbell Press 3 Sets for 10

    reps each(use light weight)

    Close Grip Bench Press - 4 sets of 8 reps (Use

    heavyweight)

    Dips - 5 sets till failure ( use upright position just to

    hit triceps)
    Day 5- Biceps

    Barbell Curl - 4 sets for 8 reps each

    Hammer Curl - 4 sets for 8 reps each

    Spiral Rod Curls - 3 sets for 12 reps each (use

    close grip) . Go heavy for this exercise, partial lift

    but bring it down slowly in a control manner.

    Close Grip Bench Press - 4 sets of 8 reps (Use

    heavyweight)

    Incline Bench Laid Back Biceps Curl - 3 sets and

    12 reps each (Keep your palm front-facing)


    Day 6- Leg Day

    Squats - 3 sets for 15 reps each

    Sumo Squats - 3 sets for 15 reps each 

    Lunges with Dumbbells - 3 sets for 12 reps each. 

    Leg Extension - 2 sets for 20 reps (Feel Quads

    Burning)

    Stiff Leg Dead-lift - 4 sets for 10 reps each (Use

    the right form to get enough result)


    Whole Day Diet Plan
    Meal 1 - 100-gram oats (use water to make) add

    half scoop whey protein. 1 cup black coffee to kick

    start your day

    Meal 2 - 100-gram curd, one chapati/brown bread,

    50-gram shallow fried cheese(olive oil to fry), one

    cucumber. You can also use black pepper and

    lemon to flavor Cheese

    Meal 3 - 100-gram Mushroom, 100-gram

    Cauliflower, 1 to 2 small carrot, spinach, 2

    tomatoes, 70-gram soy (vegetable). Cook all the

    vegetables in Olive Oil and use barbecue sauce for

    flavor.
    Whole Day Diet Plan
    Meal 4 (Post Workout) - 1 medium Banana, 5-

    gram Creatine (for muscle recovery and strength) ,

    and 1.5 scoop Whey protein shake in water.

    Meal 5 - Boil all of these - Chickpea, Lentils,

    Kidney Beans, millet. Flavor with Maggie masala ,

    and lemon. Use 30 grams of each grain. One

    Chapati/Bread, 100 Gram curd, 1 cucumber and 1

    tomato as a salad.

    Drink Water a lot, At least 5 liters

    is necessary
    ALWAYS DO
    WARM UP
    SESSION
    BEFORE
    HITTING
    YOUR
    WORKOUT
    BE STRONG

    You might also like