Gym Routine
● Upper body
Monday - Chest and triceps
Tuesday - Back and biceps
Wednesday- Rest
● Lower body
Thursday - Calves, Quads and Hamstrings
Friday- side shoulders
● Full body
Saturday- Calves, Quads and Hamstrings and side shoulders
Sunday- Rest
7-Day Meal Plan
Monday
Breakfast: Oatmeal with milk, wheat bread toast, an egg, peanut butter and a banana
Lunch: Banku and fish with two eggs
Dinner: Rice with stew and two eggs
Post-workout snack: Mesh kenkey or two eggs
Tuesday
Breakfast: Oatmeal with milk, peanut butter, banana and two eggs
Lunch: Banku with fish and two eggs
Dinner: Beans, plantains with an egg
Post workout snack: Mesh kenkey or two eggs
Wednesday
Breakfast:
Lunch:
Dinner: Jollof rice with chicken and a side salad
Post workout snack:
Thursday
Breakfast:
Lunch:
Dinner: Banku with groundnut soup and a side of boiled eggs
Friday
Breakfast:
Lunch:
Dinner: Spaghetti
Saturday
Breakfast: Banana Smoothie, yogurt
Lunch:
Dinner: Waakye, salad and a side of fried plantains with two eggs
Friday
Breakfast: Scrambled eggs with whole-wheat toast and a side of avocado
Lunch: Grilled chicken or fish with a side of rice and vegetables
Dinner: Grilled tilapia with banku and a side of groundnut soup
Saturday
Breakfast: Pancakes with fruit (e.g., berries, bananas) and a side of yogurt
Lunch: Grilled chicken or fish with a side of salad and a vinaigrette dressing
Dinner: Jollof rice with shrimp and a side of steamed vegetables
Sunday
Breakfast:
Lunch: Fufu with groundnut soup with meat and two eggs
Dinner: fried yam
Day 2:
Breakfast: Eggs (scrambled or fried) with bread and avocado
Lunch: Jollof rice with chicken or beef and a side of plantain
Dinner: Grilled pork chops with yam and a side of green beans
Day 3:
Breakfast: Smoothie with yogurt, fruits (berries, bananas), and a scoop of protein powder
Lunch: Tuna salad sandwich on whole-wheat bread with a side of fruits (mango, pineapple)
Dinner: Red-red (beans and plantain) with a side of salad
Day 4:
Breakfast: Whole-wheat toast with peanut butter and a banana
Lunch: Leftover chicken stew with rice and a side salad
Dinner: Grilled fish with banku and a side of vegetables (steamed broccoli, carrots)
Day 5:
Breakfast: Omelet with vegetables (tomatoes, peppers, onions) and whole-wheat toast
Lunch: Grilled chicken with sweet potatoes and a side of mixed vegetables
Dinner: Spaghetti with tomato sauce and meatballs
Day 6:
Breakfast: Yogurt with granola and fruits (berries, grapes)
Lunch: Leftover tuna salad sandwich with a side of fruits
Dinner: Beef stew with rice and a side of green vegetables
Day 7:
Breakfast: Pancakes with syrup and fruits (bananas, strawberries)
Lunch: Grilled shrimp with rice and a side of mixed vegetables
Dinner: Leftover red-red with a side salad
Day 1:
Breakfast: Oatmeal with milk, topped with chopped nuts and fruits (bananas, mangoes)
Lunch: Grilled tilapia with banku and a side of vegetables (steamed okra, spinach)
Dinner: Chicken stew with rice and a side salad
Day 2:
Breakfast: Eggs (scrambled or fried) with bread and avocado
Lunch: Jollof rice with chicken or beef and a side of plantain
Dinner: Grilled pork chops with yam and a side of green beans
Day 3:
Breakfast: Smoothie with yogurt, fruits (berries, bananas), and a scoop of protein powder
Lunch: Tuna salad sandwich on whole-wheat bread with a side of fruits (mango, pineapple)
Dinner: Red-red (beans and plantain) with a side of salad
Day 4:
Breakfast: Whole-wheat toast with peanut butter and a banana
Lunch: Leftover chicken stew with rice and a side salad
Dinner: Grilled fish with banku and a side of vegetables (steamed broccoli, carrots)
Day 5:
Breakfast: Omelet with vegetables (tomatoes, peppers, onions) and whole-wheat toast
Lunch: Grilled chicken with sweet potatoes and a side of mixed vegetables
Dinner: Spaghetti with tomato sauce and meatballs
Day 6:
Breakfast: Yogurt with granola and fruits (berries, grapes)
Lunch: Leftover tuna salad sandwich with a side of fruits
Dinner: Beef stew with rice and a side of green vegetables
Day 7:
Breakfast: Pancakes with syrup and fruits (bananas, strawberries)
Lunch: Grilled shrimp with rice and a side of mixed vegetables
Dinner: Leftover red-red with a side salad
Additional Tips:
Snacking: Include healthy snacks like fruits, nuts, yogurt, or protein bars between meals.
Supplements: Consider supplements like protein powder, creatine, or multivitamins if needed,
but consult a healthcare professional first.
Listen to Your Body: Adjust the plan based on your individual needs and preferences.
Rest and Recovery: Prioritize sleep and rest days for optimal muscle growth.
Remember, this is just a sample meal plan. You can customize it to suit your preferences and
dietary needs. It's always recommended to consult with a registered dietitian or fitness
professional for personalized guidance.
7 days Workout and meal plan to gain muscle for Ghanaian
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This is for informational purposes only. For medical advice or diagnosis, consult a professional.
Here is a 7-day workout and meal plan to gain muscle for Ghanaians, incorporating local food
preferences and dietary considerations:
Overall Guidelines:
Caloric Intake: Aim for a slight caloric surplus (250-500 calories more than your maintenance
needs) to fuel muscle growth.
Protein: Consume adequate protein (1.6-2.2 grams per kilogram of body weight) to support
muscle repair and growth.
Carbohydrates: Include complex carbohydrates for sustained energy (whole grains, legumes,
fruits, vegetables).
Healthy Fats: Incorporate healthy fats (avocado, nuts, olive oil) for hormone production and
overall health.
Hydration: Drink plenty of water throughout the day.
Local Foods: Utilize locally available and culturally relevant foods to make the plan sustainable
and enjoyable.
Sample 7-Day Meal Plan:
Day 1:
Breakfast: Oatmeal with milk, topped with chopped nuts and fruits (bananas, mangoes)
Lunch: Grilled tilapia with banku and a side of vegetables (steamed okra, spinach)
Dinner: Chicken stew with rice and a side salad
Day 2:
Breakfast: Eggs (scrambled or fried) with bread and avocado
Lunch: Jollof rice with chicken or beef and a side of plantain
Dinner: Grilled pork chops with yam and a side of green beans
Day 3:
Breakfast: Smoothie with yogurt, fruits (berries, bananas), and a scoop of protein powder
Lunch: Tuna salad sandwich on whole-wheat bread with a side of fruits (mango, pineapple)
Dinner: Red-red (beans and plantain) with a side of salad
Day 4:
Breakfast: Whole-wheat toast with peanut butter and a banana
Lunch: Leftover chicken stew with rice and a side salad
Dinner: Grilled fish with banku and a side of vegetables (steamed broccoli, carrots)
Day 5:
Breakfast: Omelet with vegetables (tomatoes, peppers, onions) and whole-wheat toast
Lunch: Grilled chicken with sweet potatoes and a side of mixed vegetables
Dinner: Spaghetti with tomato sauce and meatballs
Day 6:
Breakfast: Yogurt with granola and fruits (berries, grapes)
Lunch: Leftover tuna salad sandwich with a side of fruits
Dinner: Beef stew with rice and a side of green vegetables
Day 7:
Breakfast: Pancakes with syrup and fruits (bananas, strawberries)
Lunch: Grilled shrimp with rice and a side of mixed vegetables
Dinner: Leftover red-red with a side salad
Additional Tips:
Snacking: Include healthy snacks like fruits, nuts, yogurt, or protein bars between meals.
Supplements: Consider supplements like protein powder, creatine, or multivitamins if needed,
but consult a healthcare professional first.
Listen to Your Body: Adjust the plan based on your individual needs and preferences.
Rest and Recovery: Prioritize sleep and rest days for optimal muscle growth.
Remember, this is just a sample meal plan. You can customize it to suit your preferences and
dietary needs. It's always recommended to consult with a registered dietitian or fitness
professional for personalized guidance.
Workout Plan:
Monday: Chest and Triceps
Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Triceps Extensions: 3 sets of 12-15 reps
Triceps Pushdowns: 3 sets of 12-15 reps
Tuesday: Back and Biceps
Pull-ups: 3 sets to failure
Bent-Over Rows: 3 sets of 8-12 reps
Lat Pulldown: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 12-15 reps
Hammer Curls: 3 sets of 12-15 reps
Wednesday: Rest or Active Recovery
Thursday: Shoulders and Legs
Overhead Press: 3 sets of 8-12 reps
Lateral Raises: 3 sets of 12-15 reps
Front Raises: 3 sets of 12-15 reps
Squats: 3 sets of 8-12 reps
Lunges: 3 sets of 10-12 reps per leg
Friday: Rest or Active Recovery
Saturday: Full Body Workout
Push-ups: 3 sets to failure
Squats: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Bent-Over Rows: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 12-15 reps
Sunday: Rest
Additional Tips:
Warm up before each workout and cool down afterwards.
Focus on proper form to avoid injuries.
Listen to your body and adjust the workout plan as needed.
Goal for the day;
Push Ups(reps) In/Out(sets) Squats(reps)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday 50/50
Monday 5
Tuesday 7
Wednesday 5
Thursday 2
Friday
Saturday
Sunday
Sunday
Total
Monday Oat + Banana + Peanut butter + Milk +
Eggs + toasted bread
Tuesday
Wednesday
Thursday
Friday
Saturday Oat + Banana + Peanut butter + Milk +
Eggs + toasted bread
Sunday Oat + Banana + Peanut butter + Milk +
Eggs + toasted bread
What I did wrong next week
1. Not eating heavy.
2. More cardio.
3. Less intense heavy lifting.
4. Not getting enough rest.
5. Not taking post-workout meal.
6. Not working on my lower body.
Calves:
Quads: Leg press, leg extensions, DM lungs, dumbbell squats extension.
Hamstrings: Dumbbell stiffs, Romanian deadlift, RDL, Sumo
How many forms of exercise for the following per workout;
1. Chest
2. Triceps
3. Back
4. Biceps
5. Side shoulder
6. Traps
7. Calves, quads and hamstrings