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Workout

Rahil M aims to gain lean muscle and lose fat, targeting a weight of 60-61 kg and body fat of 18-20% with a daily calorie intake of 1750-1800 kcal. His 5-day workout plan includes upper and lower body strength training, active recovery, and HIIT, focusing on different muscle groups each day. The plan outlines specific exercises, sets, reps, and rest periods for each workout day over the first four weeks.

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12 views3 pages

Workout

Rahil M aims to gain lean muscle and lose fat, targeting a weight of 60-61 kg and body fat of 18-20% with a daily calorie intake of 1750-1800 kcal. His 5-day workout plan includes upper and lower body strength training, active recovery, and HIIT, focusing on different muscle groups each day. The plan outlines specific exercises, sets, reps, and rest periods for each workout day over the first four weeks.

Uploaded by

kacabi3647
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Rahil M

🔥 GOAL: Lean Muscle Gain + Fat Loss


Current Weight: 65 kg​
Body Fat: 28.9%​
Target Body Fat: ~18–20%​
Target Weight: ~60–61 kg​
Daily Calorie Intake: ~1750–1800 kcal​
Workout Split: 5 Days Training + 2 Rest Days

📅 WEEKLY WORKOUT SCHEDULE


Day Workout Type Focus Area

Monday Upper Body (Push) Chest, Shoulders, Triceps

Tuesday Lower Body (Quad Focus) Legs + Glutes

Wednesday Active Recovery Yoga / Light Cardio / Core

Thursday Upper Body (Pull) Back, Biceps

Friday Lower Body (Hamstring + Glutes) Glutes, Hams, Core

Saturday Full Body Strength + HIIT Metabolic burn

Sunday Rest & Recovery Mobility / Sleep

🏋️ WORKOUT PLAN (Week 1-4 Progression)


✅ Day 1: Upper Body Push (Chest, Shoulders, Triceps)
Equipment: Dumbbells, resistance bands, bench

Exercise Sets Reps Rest

Incline DB Press 4 10–12 60 sec

Flat DB Chest Press 4 8–10 60 sec

DB Shoulder Press 3 10 45–60 sec

Lateral Raises 3 12–15 30 sec

Tricep Dips (bench) 3 12 30–45 sec

Overhead Tricep 3 12 30–45 sec


Extension

Finisher: Push-ups 2 to failure 45 sec


✅ Day 2: Lower Body (Quad Focus)
Equipment: Dumbbells, resistance bands, mat

Exercise Sets Reps Rest

Goblet Squats 4 10–12 60 sec

Bulgarian Split Squats 3 10/leg 60 sec

Dumbbell Lunges 3 12/leg 45–60 sec

Glute Bridges 3 15 45 sec

Wall Sit 2 45 sec 30 sec

Calf Raises 3 15 30 sec

✅ Day 3: Recovery & Core


Exercise Sets Duration

Yoga Flow (Stretching) - 20 mins

Plank 3 30 sec

Bicycle Crunch 3 20 reps

Leg Raises 3 15 reps

Russian Twists 3 30 sec

✅ Day 4: Upper Body Pull (Back, Biceps)


Exercise Sets Reps Rest

Bent Over Rows (DB) 4 10–12 60 sec

Single Arm Rows 3 10/side 60 sec

Resistance Band 3 12 45 sec


Pulls

Hammer Curls 3 12 45 sec

Concentration Curls 3 12 45 sec


✅ Day 5: Lower Body (Glute/Hamstring Focus)
Exercise Sets Reps Rest

Romanian Deadlifts (DB) 4 10 60 sec

Hip Thrusts 3 12 60 sec

Step-ups 3 12/leg 45 sec

Glute Kickbacks 3 15 30 sec

Leg Curls (band) 3 15 30 sec

✅ Day 6: Full Body + HIIT


Workout (Circuit x 3 Rounds) Duration

Jump Squats 40 sec

Push-ups 40 sec

Mountain Climbers 40 sec

DB Thrusters (Squat + Press) 40 sec

Plank to Push-up 40 sec

Rest 60 sec

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