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Weekly Lifestyle & Workout Plan

The document outlines a comprehensive weekly plan focusing on lifestyle, supplements, hydration, and workouts from Monday to Sunday. It includes a detailed timetable for daily activities, hydration goals, and specific supplements to take with meals. Additionally, it provides a structured workout plan targeting different muscle groups and cardio throughout the week.

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sales.jaxrane
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6 views2 pages

Weekly Lifestyle & Workout Plan

The document outlines a comprehensive weekly plan focusing on lifestyle, supplements, hydration, and workouts from Monday to Sunday. It includes a detailed timetable for daily activities, hydration goals, and specific supplements to take with meals. Additionally, it provides a structured workout plan targeting different muscle groups and cardio throughout the week.

Uploaded by

sales.jaxrane
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

■ Master Weekly Plan: Lifestyle, Supplements,

Hydration & Workouts


■ Monday – Saturday Timetable

Time Activity & Notes


Wake up (Black Coffee / Cinnamon Water / Raisin
5:00 AM
Water / Ginger Water/lemon Water)
5:10 – 5:30 AM Meditation
Gym / Workout  Sip 500 ml water/ Vitamin C
5:30 – 7:00 AM
(500–1000 mg)
Read book + Breakfast Omega-3-6-9 (with food),
7:00 – 8:00 AM
Protein shake
8:00 – 9:00 AM Get ready for work  Drink 300 ml water
9:00 – 11:00 AM Work  Drink 300 ml water
11:00 – 1:00 PM Work  Drink 400 ml water
Lunch + ■ Vitamin B-Complex (with food),
1:00 – 1:30 PM
Vitamin E (with food)
1:30 – 3:30 PM Work  Drink 400 ml water
3:30 – 5:30 PM Work  Drink 400 ml water
5:30 – 7:00 PM Work wrap-up  Drink 300 ml water
7:00 – 8:00 PM Side Hustle work
Read book + Dinner
8:00 – 9:00 PM
■ Zinc (15–25 mg)
Before Bed ■ Magnesium Glycinate (300–400 mg)
9:00 PM Sleep

■ Sunday Timetable
Time Activity & Notes
Wake up  300 ml warm water (Plain water only
6:00 AM
– fasting day)
6:10 – 7:10 AM 1 hour walk  Sip 200 ml water during/after walk
7:10 – 9:10 AM Book reading (2 hrs)  Drink 300 ml water
9:10 – 10:00 AM Family time
10:00 – 12:00 PM Side hustle work (2 hrs)  Drink 400 ml water
12:00 – 12:30 PM ■ Vitamin D3 supplement with 1 glass of milk
12:30 – 2:30 PM Family time / Relax
2:30 – 4:30 PM Side hustle work (2 hrs)  Drink 400 ml water
4:30 – 6:30 PM Book reading (2 hrs)  Drink 300 ml water
6:30 – 8:30 PM Family time / Leisure
8:30 – 9:00 PM Light stretching / relaxing  Drink 200 ml water
9:00 PM – 6:00 AM MSleep (9 hrs)
■■ Weekly Workout Plan
Day Focus Workout Plan
Warm-up: 5 min treadmill walk + stretches
Strength: Squats, Bench Press, Lat Pulldown,
Monday Full Body Strength + Cardio
Dumbbell Shoulder Press, Plank (3×30 sec)
Cardio: 15–20 min incline walk/cycle
Warm-up: 5 min rowing Strength: Push-ups,
Seated Row, Bicep Curl, Tricep Rope Pushdown,
Tuesday Upper Body Strength + HIIT
Side Plank (3×30 sec) HIIT: 10×(30 sec sprint +
90 sec walk)

Warm-up: 5 min cycling Strength: Leg Press,


Wednesday Lower Body Strength + Card Walking Lunges, Romanian Deadlift, Calf Raise,
Glute Bridge → Cardio: 20 min brisk walk

Circuit (3 rounds, minimal rest): Bodyweight


Thursday Full Body Circuit Squats ×15, Push- Cardio: 10 min rowing
machine
Strength: Deadlift, Overhead Press, Dumbbell
Row, Chest Fly Core: Russian Twists ×20, Bicycle
Friday Strength + Core
Crunches ×20, Plank (3×40 Cardio: 15 min
cycling
60–90 min outdoor brisk walking (can split into
Saturday Walking
2–3 sessions)

Yoga, foam rolling, or


Sunday Rest / Light Stretching
mobility work

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