Muscle Blueprint

Training Split (4-Day Plan) Monday – Push Day (Chest, Shoulders, Triceps) • Bench Press – 4x8 • Dumbbell Shoulder Press – 3x10 • Cable Flys – 3x15 • Rope Pushdowns – 3x12 Tuesday – Lower Body Strength • Squats – 4x8 • Romanian Deadlifts – 3x10 • Walking Lunges – 3x12 • Calf Raises – 4x20 Thursday – Pull Day (Back & Biceps) • Pull-Ups or Lat Pulldown – 4x8–10 • Barbell Rows – 4x10 • Hammer Curls – 3x12 • Face Pulls – 3x15 Saturday – Full-Body Power & Mobility • Deadlifts – 3x5 • Kettlebell Swings – 3x15 • Core Circuit – 3 rounds • Stretch & Mobility Flow – 10 min Nutrition Blueprint Overview • High-Protein Meals: Target 1g protein per pound of body weight • Smart Carbs: Time carbs around training for energy and recovery • Fats for Function: Include healthy fats to support hormones • Simple Meal Formula: Protein + carb + veggie + fat source (no tracking needed if you’re new) Why It Works • Real-world strength training—not fluff • Simple nutrition that fuels results • Built-in structure = no guesswork • Easy to follow, scalable for growth