Muscle gain/Fat loss - 5 day

Muscle gain + Fat loss

Day 6-7: Rest or Light Cardio

Focus on recovery or low-intensity cardio like walking or cycling.

Nutrition Tips
	1.	Caloric Deficit: Aim for a slight deficit (300-500 calories per day) to lose fat while retaining muscle.
	2.	High Protein Intake: 1.6-2.2g protein per kilogram of body weight.
	3.	Healthy Fats and Carbs: Include essential fats (avocado, nuts) and complex carbs (oats, rice) to fuel workouts.
	4.	Stay Hydrated: Drink plenty of water, especially during workouts.

Cardio
	•	Include 2-3 sessions of high-intensity interval training (HIIT) or low-intensity steady state (LISS) cardio per week to aid fat loss without impacting recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Weighted)

Skull Crusher (Barbell)

Push(Chest,Shoulders,Triceps)

Chin-Up (Weighted)

Barbell Row

Shrug (Barbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Concentration Curl

Pull (Back/Biceps)

Pec Fly (Dumbbell)

Bent Over Row (Barbell)

Upper (Hypertrophy)

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Standing Calf Raise

Abs Crunch (Weighted)

Lower (Hypertrophy)

Goblet Squat

Legs

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