Great! Let’s design a fitness regimen that aligns with your goals of gaining mass and strength, while also fitting into your schedule and preferences.
Weekly Workout Plan
3 Days (30-40 minutes each): Strength Training Focus
Day 1: Upper Body
- Warm-up: 5 minutes of light cardio (jumping jacks, high knees)
- Exercises:
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Dumbbell Rows: 3 sets of 8-12 reps
- Shoulder Press: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 10-15 reps
- Tricep Dips: 3 sets of 10-15 reps
- Cool-down: 5 minutes of stretching
Day 2: Lower Body
- Warm-up: 5 minutes of light cardio (jump rope, brisk walking)
- Exercises:
- Squats: 3 sets of 8-12 reps
- Lunges: 3 sets of 10-15 reps per leg
- Deadlifts: 3 sets of 8-12 reps
- Calf Raises: 3 sets of 15-20 reps
- Glute Bridges: 3 sets of 15 reps
- Cool-down: 5 minutes of stretching
Day 3: Full Body
- Warm-up: 5 minutes of light cardio (jumping jacks, high knees)
- Exercises:
- Push-ups: 3 sets of 10-15 reps
- Dumbbell Deadlifts: 3 sets of 8-12 reps
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
- Dumbbell Squats: 3 sets of 8-12 reps
- Cool-down: 5 minutes of stretching
Other Days (10-15 minutes each): Yoga and Cardio
Day 4: Yoga
- Routine: Follow a 10-15 minute yoga flow focusing on flexibility and relaxation.
Day 5: Cardio
- Routine: 10-15 minutes of brisk walking, jogging, or cycling.
Day 6: Yoga
- Routine: Follow a 10-15 minute yoga flow focusing on flexibility and relaxation.
Day 7: Rest or Light Activity
- Routine: Take a rest day or engage in light activities like walking or stretching.
Nutrition Tips for Muscle Gain
Since you follow a mostly vegetarian diet with occasional chicken, here are some protein-rich vegetarian foods to include in your diet[^1^][6][^2^][8]:
- Quinoa: A complete protein source.
- Tofu and Tempeh: Soy-based protein alternatives.
- Seitan: High-protein wheat gluten.
- Beans and Legumes: Great sources of protein and fiber.
- Nuts and Seeds: Healthy fats and protein.
- Greek Yogurt: High in protein and can be used in smoothies or as a snack.
- Leafy Greens: Spinach and kale for added nutrients.
Tracking Progress and Staying Motivated
- Set Specific Goals: Define clear, measurable goals (e.g., gain 5 lbs of muscle in 3 months).
- Track Workouts: Use a fitness app or journal to log your workouts and progress.
- Monitor Nutrition: Keep track of your daily protein intake to ensure you’re meeting your goals.
- Stay Consistent: Consistency is key. Stick to your routine and make adjustments as needed.
- Celebrate Milestones: Reward yourself for reaching milestones to stay motivated.
