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Muscle Building Weekly Timetable

The document outlines a weekly workout and vegetarian diet timetable. It includes specific exercises for each workout day, along with corresponding meal suggestions for breakfast, lunch, snacks, and dinner. Rest days emphasize active recovery and maintaining a balanced diet with high protein intake.

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rishurishukharera
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2 views1 page

Muscle Building Weekly Timetable

The document outlines a weekly workout and vegetarian diet timetable. It includes specific exercises for each workout day, along with corresponding meal suggestions for breakfast, lunch, snacks, and dinner. Rest days emphasize active recovery and maintaining a balanced diet with high protein intake.

Uploaded by

rishurishukharera
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

Weekly Workout & Veg Diet Timetable

Day Workout Diet Highlights

Breakfast: Rotis + dal


Lunch: Rice + dal/soy
Snack: Milk + bananas
Day 1 – Push Push-ups, Pike Push-ups, Dips, Shoulder taps Dinner: Paneer/soy sabzi

Breakfast: Paratha + curd


Lunch: Rice + chole/rajma
Snack: Soy chunks + fruit
Day 2 – Pull Pull-ups/Rows, Backpack rows, Bicep curls, Superman
Dinner:
hold
Dal + roti

Day 3 – Rest Stretching or light walk Focus on balanced meals + snacks (chana, peanuts, fruits)

Breakfast: Rotis + sabzi


Lunch: Rice + dal
Snack: Milk + peanuts
Day 4 – Legs & Core Squats, Lunges, Glute bridge, Plank Dinner: Soy sabzi + roti

Breakfast: Paratha + curd


Lunch: Rajma rice + salad
Snack: Milk + banana
Day 5 – Full Body Push-ups, Squats, Rows, Crunches Dinner: Paneer sabzi + roti

Day 6 – Rest Active recovery or light walk Keep protein high: soy, dal, milk, peanuts

Day 7 – Rest Full rest Eat balanced meals, keep hydration high

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