Easy Plan - 3 days/week (Full Body)
Goal: build muscle without long workouts.
Day A - Full Body
Dumbbell Squat - 3 × 10
Dumbbell Bench Press - 3 × 10
Seated Row - 3 × 12
Lateral Raises - 3 × 12
Abs - 3 × 15
Day B - Legs & Back
Leg Press - 3 × 12
Lat Pulldown - 3 × 10
Dumbbell Shoulder Press - 3 × 10
Dumbbell Biceps Curl - 3 × 12
Rope Triceps Pushdown - 3 × 12
Day C - Posterior Chain & Core
Light Romanian Deadlift - 3 × 10
Push-Ups - 3 × 12
One-Arm Dumbbell Row - 3 × 12
Calf Raises - 3 × 15
Plank - 3 × 40s
Nutrition (Easy):
Light surplus (+250 kcal). Protein ≈ 1.8 g/kg. Focus on energy-dense whole foods: rice, pasta, eggs, meat, fish, yogurt, nuts.
Hard Plan - 5 days/week (Push/Pull/Legs)
Goal: aggressive hypertrophy. Higher volume and intensity.
Day 1 - Push (Chest/Shoulders/Triceps)
Barbell Bench Press - 5 × 5
Military Press - 4 × 8
Incline Bench - 4 × 10
Lateral Raises - 4 × 15
Skull Crushers - 3 × 10
Day 2 - Pull (Back/Biceps)
Deadlift - 5 × 5
Pull-Ups - 4 × 6-8
Barbell Row - 4 × 8
Face Pull - 3 × 15
Barbell Biceps Curl - 3 × 10
Day 3 - Legs
Barbell Squat - 5 × 5
Heavy Leg Press - 4 × 10
Romanian Deadlift - 4 × 8
Calves - 4 × 15
Day 4 - Push (variation)
Variation of Day 1 with hypertrophy focus (higher reps/assistance).
Day 5 - Pull (variation)
Variation of Day 2 with hypertrophy focus (higher reps/assistance).
Nutrition (Hard):
Moderate surplus (+300-450 kcal). Protein 2-2.2 g/kg. Prioritize recovery: carbs around workouts, consistent protein across meals.
Plan Summary
Easy: 3 days/week • full-body • shorter sessions
Hard: 5 days/week • PPL split • higher volume
Warm-up: 5-10 min mobility + light cardio each session.
Progression: increase load or reps when you can complete top sets with control.
Notes:
Prioritize sleep & recovery.
Track weights and reps to monitor progress.
Adjust nutrition to bodyweight and goals.