DAY 1
Chest & Shoulders
Already completed — great start!
Bench press4 × 8–10
Incline dumbbell press3 × 10–12
Overhead press4 × 8–10
Lateral raises3 × 15
Cable fly / pec deck3 × 12–15
DAY 2
Back & Biceps
Squeeze your lats on every pull. Don't shrug at the top.
Lat pulldown (wide grip)4 × 10–12
Seated cable row4 × 10–12
Dumbbell row (each side)3 × 10–12
Face pull3 × 15
Barbell curl3 × 10–12
Hammer curl3 × 12
DAY 3
Legs
Don't skip legs! Biggest muscle group — key for recomp.
Barbell back squat4 × 8–10
Romanian deadlift3 × 10–12
Leg press3 × 12–15
Leg curl machine3 × 12–15
Standing calf raise4 × 15–20
DAY 4
Rest / Recovery
Rest is when you actually grow. Sleep 7–8 hours tonight.
Light walk or stretching20–30 min
Foam roll sore musclesoptional
DAY 5
Triceps & Chest focus
Dips (assisted if needed)4 × 10–12
Close-grip bench press3 × 10–12
Cable pushdown (rope)3 × 12–15
Overhead cable tricep ext.3 × 12
Cable lateral raise3 × 15
DAY 6
Deadlift & Back width
Keep form clean on deadlift — light weight first few weeks.
Conventional deadlift4 × 5–6
Pull-up / assisted pull-up3 × max
Cable pullover3 × 12–15
Incline dumbbell curl3 × 12
Preacher curl3 × 12
DAY 7
Full Rest
No gym today—
Eat, sleep, recoverpriority
2000
Calories
160g
Protein
200g
Carbs
55g
Fats
7:00 AM
Breakfast
3 whole eggs (scrambled or boiled)~18g protein
1 cup cooked rice~45g carbs
1 bananaquick energy
10:00 AM
Pre-workout snack
1 cup oatmealslow carbs
1 tbsp peanut butterhealthy fats
1:00 PM
Lunch
150g grilled chicken breast~35g protein
(or tinola / adobong manok)budget ok
1 cup rice~45g carbs
1 cup veggies (sayote, sitaw, kangkong)fiber
4:00 PM
Post-workout meal
2 eggs blended with milk + oatscheap shake
OR 1 cup tokwa + small ricebudget option
7:00 PM
Dinner
150g bangus / tilapia / sardines~30g protein
1 cup rice~45g carbs
1 cup vegetables (any)micronutrients