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School Routine With Muscle Plan

The document outlines a structured school day routine from Sunday to Thursday, including specific times for waking up, morning activities, school schedule, and after-school activities. It emphasizes healthy habits such as proper nutrition, exercise, and adequate sleep. Additionally, it provides a muscle gain workout plan to be performed 3-4 times a week at home.

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km4xm4xc5p
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12 views2 pages

School Routine With Muscle Plan

The document outlines a structured school day routine from Sunday to Thursday, including specific times for waking up, morning activities, school schedule, and after-school activities. It emphasizes healthy habits such as proper nutrition, exercise, and adequate sleep. Additionally, it provides a muscle gain workout plan to be performed 3-4 times a week at home.

Uploaded by

km4xm4xc5p
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

SCHOOL DAY ROUTINE (SUN–THU)

Sleep: 8:00 PM | Wake Up: 5:30 AM

MORNING ROUTINE
• 5:30 AM – Wake up, drink water, make bed
• 5:35 AM – Brush teeth, wash face, moisturizer + SPF, deodorant
• 5:45 AM – Hair styling (small amount matte cream)
• 6:00 AM – Healthy breakfast (eggs, toast, yogurt, fruit)
• 6:40 AM – Get dressed
• 6:50 AM – Leave for school
• 7:00 AM – School starts

SCHOOL SCHEDULE
• 7:00 – 9:35 AM – Classes (focus, take notes, good posture)
• 9:35 AM – First Break (snack + water)
• 9:45 – 12:25 PM – Classes
• 12:25 PM – Second Break / Lunch (eat properly + water)
• 12:45 – 2:00 PM – Classes
• 2:00 PM – School ends
• 2:30 PM – Home

AFTER SCHOOL ROUTINE


• 2:30 PM – Snack + relax (30 minutes)
• 3:00 PM – Homework
• 4:00 PM – Home Workout (see muscle plan below)
• 5:00 PM – Relax / hobby
• 6:00 PM – Dinner
• 7:00 PM – Shower
• 7:30 PM – Pack bag + prepare clothes
• 8:00 PM – Sleep

AT-HOME MUSCLE GAIN PLAN (3–4x PER WEEK)


• Push-ups – 3 sets (8–15 reps)
• Bodyweight Squats – 3 sets (15 reps)
• Sit-ups or Crunches – 3 sets (12–20 reps)
• Plank – 3 sets (30–60 seconds)
• Optional: Backpack rows (fill backpack with books) – 3 sets (10 reps)
• Rest 60 seconds between sets
• Total time: 20–30 minutes
Tip: Eat protein after workout (eggs, chicken, yogurt, milk). Sleep early to grow.

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