WEEK-1 WEIGHT(kg) CALORIES
1 73.5 2000
2 74.5 2900
3 73.3 2900
4 74.6 2168
5 71 2300
6 72.2 2300
7 72.4
WEEK-2 WEIGHT(kg) CALORIES
1
2 71.8
3 71.75
4 71.55
5 71
6
7
WEEK-3 WEIGHT(kg) CALORIES
1 70.7
2
3
4
5
6
7
WEEK-4 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-5 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-6 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-7 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-8 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-9 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-10 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-11 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-12 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-13 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-14 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-15 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
WEEK-16 WEIGHT(kg) CALORIES
1
2
3
4
5
6
7
PROTEIN(g) AVG-WEIGHT
100
214
178 73 WEIGHT GOAL- STATS
175
129
180
PROTEIN(g) AVG-WEIGHT
71.5
PROTEIN(g) AVG-WEIGHT
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PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
PROTEIN(g) AVG-WEIGHT
EXERCISE WEEK-1 SET-1 SET-2 SET-3 EXERCISE WEEK-2
Flat Bench Press 15x12,11 15x8,7 15x6,8 Flat Bench Press
Incline Dumbell Press 10x8,7 10x7,5 10x5,5 Incline Dumbell Press
Inner pec flies 25x11,16 25x9,14 25x7,30x8 Inner pec flies
OHP 5x12,10x10 5x10,10x6 5x8,10x6 OHP
Side raises 5x12,10 5x8,7 5x6,8 Side raises
Reverse Pec flies 25x14,40x16 30x14,40x13 35x11,40x7 Reverse Pec flies
Weighted chest dips 0,3n 0, 0 Weighted chest dips
Close-grip Bench Press Close-grip Bench Press
Skull crushers 0x13 0x2 0x0 Skull crushers
Tricep Pushdown 20x10,12 20x8,9 0x0 Tricep Pushdown
SET-1 SET-2 SET-3
Deadlifts 20x8 30x8 40x6 Deadlifts
Pullups 4n 3n 0 Pullups
Lat Pulldown 30x12 30x12 30x9 Lat Pulldown
Chest Support Rows 10x12 15x12 15x12 Chest Support Rows
Weighted Chest dips Weighted Chest dips
Spider curls Spider curls
Barbell bicep curls Barbell bicep curls
Hammer curls Hammer curls
SET-1 SET-2 SET-3
Weighted Squats 20x7,40x10 30x7,40x9 40x7,50x4 Weighted Squats
Leg press 40x12,100x14 60x12,100x9 80x9,80x9 Leg press
Weighted Lunges 20x15,25x15 20x15,25x13 20x15,25x15 Weighted Lunges
Bulgarian Split Squat Bulgarian Split Squat
weighted Glute Bridge weighted Glute Bridge
Barbell Calf Raises 20x12 30x12 30x15 Barbell Calf Raises
EXERCISE WEEK-4 SET-1 SET-2 SET-3 EXERCISE WEEK-5
Flat Bench Press 20x12 20x9 15x7 EXERCISE WEEK-6
Incline Dumbell Press 10x12 10x7 10x9 Incline Dumbell Press
Inner pec flies Inner pec flies
OHP 10x12 10x6 5x12 OHP
Side raises Side raises
Reverse Pec flies Reverse Pec flies
Weighted chest dips Weighted chest dips
Close-grip Bench Press Close-grip Bench Press
Skull crushers Skull crushers
Tricep Pushdown Tricep Pushdown
SET-1 SET-2 SET-3
Deadlifts Deadlifts
Pullups Pullups
Lat Pulldown 35x12 Lat Pulldown
Chest Support Rows Chest Support Rows
Weighted Chest dips Weighted Chest dips
Spider curls Spider curls
Barbell bicep curls Barbell bicep curls
Hammer curls Hammer curls
SET-1 SET-2 SET-3
Weighted Squats Weighted Squats
Leg press Leg press
Weighted Lunges Weighted Lunges
Bulgarian Split Squat Bulgarian Split Squat
weighted Glute Bridge weighted Glute Bridge
Barbell Calf Raises Barbell Calf Raises
EXERCISE WEEK-7 SET-1 SET-2 SET-3 EXERCISE WEEK-8
Flat Bench Press Flat Bench Press
Incline Dumbell Press Incline Dumbell Press
Inner pec flies Inner pec flies
OHP OHP
Side raises Side raises
Reverse Pec flies Reverse Pec flies
Weighted chest dips Weighted chest dips
Close-grip Bench Press Close-grip Bench Press
Skull crushers Skull crushers
Tricep Pushdown Tricep Pushdown
SET-1 SET-2 SET-3
Deadlifts Deadlifts
Pullups Pullups
Lat Pulldown Lat Pulldown
Chest Support Rows Chest Support Rows
Weighted Chest dips Weighted Chest dips
Spider curls Spider curls
Barbell bicep curls Barbell bicep curls
Hammer curls Hammer curls
SET-1 SET-2 SET-3
Weighted Squats Weighted Squats
Leg press Leg press
Weighted Lunges Weighted Lunges
Bulgarian Split Squat Bulgarian Split Squat
weighted Glute Bridge weighted Glute Bridge
Barbell Calf Raises Barbell Calf Raises
SET-1 SET-2 SET-3 EXERCISE WEEK-3 SET-1
20x8 20x6 15x12 Flat Bench Press 20x5
10x8 10x9 10x8 Incline Dumbell Press 10x12
30x13 30x11 30x12 Inner pec flies 35x11
10x12 10x10 10x7 OHP 10x12
5x11 5x9 5x8 Side raises
45x12 45x10 45x6 Reverse Pec flies
Weighted chest dips
10x8 10x5 10x4 Close-grip Bench Press
0x12 5x6 0x12 Skull crushers
20x12 20x14 Tricep Pushdown
SET-1 SET-2 SET-3 SET-1
40x10 50x6 50x6 Deadlifts
Pullups
35x15 40x5 30x6 Lat Pulldown 40x12
15x12 17.5x8 17.5x12 Chest Support Rows 17.5x15
Weighted Chest dips
5x12 5x12 5x12 Spider curls 10x7
0x12 0x10 Barbell bicep curls
Hammer curls
SET-1 SET-2 SET-3 SET-1
40x8 40x9 50x8 Weighted Squats
100x12 100x12 100x12 Leg press
30x12 30x15 30x12 Weighted Lunges
Bulgarian Split Squat
weighted Glute Bridge
30x15 40x15 50x10 Barbell Calf Raises
SET-1 SET-2 SET-3 EXERCISE WEEK-6 SET-1
Flat Bench Press
Incline Dumbell Press
Inner pec flies
OHP
Side raises
Reverse Pec flies
Weighted chest dips
Close-grip Bench Press
Skull crushers
Tricep Pushdown
SET-1 SET-2 SET-3 SET-1
Deadlifts
Pullups
Lat Pulldown
Chest Support Rows
Weighted Chest dips
Spider curls
Barbell bicep curls
Hammer curls
SET-1 SET-2 SET-3 SET-1
Weighted Squats
Leg press
Weighted Lunges
Bulgarian Split Squat
weighted Glute Bridge
Barbell Calf Raises
SET-1 SET-2 SET-3 EXERCISE WEEK-9 SET-1
Flat Bench Press
Incline Dumbell Press
Inner pec flies
OHP
Side raises
Reverse Pec flies
Weighted chest dips
Close-grip Bench Press
Skull crushers
Tricep Pushdown
SET-1 SET-2 SET-3 SET-1
Deadlifts
Pullups
Lat Pulldown
Chest Support Rows
Weighted Chest dips
Spider curls
Barbell bicep curls
Hammer curls
SET-1 SET-2 SET-3 SET-1
Weighted Squats
Leg press
Weighted Lunges
Bulgarian Split Squat
weighted Glute Bridge
Barbell Calf Raises
SET-2 SET-3
15x9 15x6
10x8 10x11
35x9 30x10
10x8 10x6
SET-2 SET-3
40x9 35x6
20x9 17.5x7
10x4 10x3
SET-2 SET-3
SET-2 SET-3
SET-2 SET-3
SET-2 SET-3
SET-2 SET-3
SET-2 SET-3
SET-2 SET-3