Workout Routine
Overall:
Weekly Schedule:
Day 1 – Upper Body (Chest, Back, Shoulders, Arms)
Day 2 – Lower Body (Quads, Hamstrings, Glutes, Calves)
Day 3 – Cardio & Core (Conditioning and Abs)
Day 4 – Upper Body (Shoulders, Back, Chest, Arms)
Day 5 – Lower Body (Glutes, Hamstrings, Quads, Calves)
(Days 6 & 7: Rest or light active recovery like walking or stretching.)
Weekly Workout
Day Area Workout
Day 1 – Upper Body (Chest, Back, Shoulders, Arms)
Day 2 – Lower Body (Quads, Hamstrings, Glutes, Calves)
Day 3 – Cardio & Core (Conditioning and Abs)
Day 4 – Upper Body (Shoulders, Back, Chest, Arms)
Day 5 – Lower Body (Glutes, Hamstrings, Quads, Calves)
Day 6 & 7 Rest
Workout Routine 1
Eating Routine:
Day 1
Approx.
Meal Menu (Examples) Protein (g) Carbs (g) Fat (g)
Calories
Huevos
Rancheros
(Light) – 2 eggs
scrambled with
onions, tomatoes,
and peppers; 1
Breakfast(8
small whole ~500 kcal ~28 g ~50 g ~18 g
AM)
wheat tortilla; 1/2
cup black beans;
topped with salsa
and a few slices of
avocado. Side: 1
orange.
Greek yogurt (6
oz, plain nonfat)
with 1/2 cup
berries and 2 tbsp
Snack 1(11 AM) chopped ~250 kcal ~15 g ~25 g ~10 g
almonds. (High-
protein yogurt
provides ~15 g
protein)
Grilled Chicken
Burrito Bowl: 4-6
oz grilled chicken
breast, 1
cup brown rice,
1/2 cup black
beans, grilled bell
Lunch (2 PM) peppers and ~600 kcal ~45 g ~65 g ~15 g
onions, lettuce,
pico de gallo
salsa, and 1/4
avocado. (Think of
it like a
homemade
Chipotle bowl)
Snack 2(5 PM) Protein Shake – 1 ~300 kcal ~25 g ~40 g ~4 g
scoop whey
protein (~25 g
protein) mixed
with water or milk;
Workout Routine 2
1 medium
banana. (Have this
post-workout if
you train in the
afternoon)
Steak Fajitas
(Lean): 4 oz lean
flank steak (or
skirt steak,
trimmed) stir-fried
with sliced
peppers and
Dinner (7 PM) onions (use 1 tsp ~600 kcal ~40 g ~50 g ~20 g
olive oil). 2 small
corn tortillas. Side:
mixed green salad
with tomato,
cucumber, and 1-2
tbsp light
vinaigrette.
Approx.
Total (Day 1) totals: 2250–2300 ~125 g ~230 g ~67 g
kcal
Day 2
Approx.
Meal Menu (Examples) Protein (g) Carbs (g) Fat (g)
Calories
Breakfast
Burrito: 2 eggs +
2 egg whites
scrambled (for
extra protein) with
spinach; 2 oz lean
Breakfast ~550 kcal ~35 g ~45 g ~20 g
turkey sausage (or
ham); wrapped in
a whole wheat
tortilla. Add salsa.
Side: 1 cup mixed
berries.
Apple & Peanut
Butter: 1 medium
apple with 1.5 tbsp
natural peanut
Snack 1 butter. (Fruits + ~250 kcal ~6 g ~30 g ~12 g
healthy fat; add a
cheese stick for
more protein if
needed.)
Workout Routine 3
Turkey & Cheese
Sandwich: 4 oz
deli turkey breast,
1 slice low-fat
cheddar, tomato
and lettuce on
whole grain bread.
Lunch ~500 kcal ~35 g ~50 g ~15 g
Plus a side salad
(or baby carrots)
and a piece of fruit
(e.g.
banana). (Can be
made quickly
between classes.)
Trail
Mix (homemade):
1/4 cup peanuts,
1/4 cup raisins, 2
tbsp pumpkin
Snack 2 ~300 kcal ~10 g ~30 g ~18 g
seeds. (Portable
energy-dense
snack; provides
protein and
healthy fats.)
Chicken, Rice &
Beans: 5-6
oz grilled
chicken thigh or
breast (season
with chili powder,
garlic, lime); 1
Dinner ~600 kcal ~45 g ~65 g ~15 g
cup Spanish
rice (tomato
seasoned); 1/2
cup pinto or black
beans; side of
steamed broccoli
or zucchini.
Approx.
Total (Day 2) totals: 2200–2300 ~130 g ~220 g ~80 g
kcal
Day 3
Approx.
Meal Menu (Examples) Protein (g) Carbs (g) Fat (g)
Calories
Breakfast Overnight ~600 kcal ~35 g ~70 g ~18 g
Oats (prepared
night before): 1/2
cup oats soaked in
Workout Routine 4
1 cup low-fat milk
(or almond milk) +
1 scoop protein
powder (vanilla or
chocolate) +
cinnamon. In the
morning, top with
1/4 cup chopped
walnuts and 1/2
cup diced
apple. (Easy grab-
and-go breakfast,
high in fiber and
protein.)
String Cheese &
Carrots: 2 sticks
of low-fat
mozzarella string
cheese; 1 cup
Snack 1 baby carrots (or ~200 kcal ~14 g ~10 g ~10 g
other veggie
sticks). (Provides
~14 g protein from
cheese, plus fiber
from veggies.)
Beef Taco
Salad: 4 oz lean
ground beef
(cooked with taco
seasoning), over a
bed of lettuce; add
1/2 cup black
beans, diced
tomato, cucumber,
Lunch corn kernels, and ~650 kcal ~40 g ~60 g ~30 g
2 tbsp shredded
cheese. Drizzle
with salsa and a
spoon of Greek
yogurt (as healthy
“sour cream”).
Serve with a small
side of tortilla
chips for crunch.
Snack 2 Protein ~300 kcal ~25 g ~35 g ~6 g
Smoothie: Blend 1
cup milk, 1 scoop
protein powder
(~20-25 g
protein), 1 small
Workout Routine 5
banana, and a
handful of
spinach. (Quick
shake for recovery
after cardio
workout on Day
3.)
Fish with Veggies
& Quinoa: 5
oz salmon fillet (or
tilapia) baked with
lemon and herbs;
3/4 cup cooked
quinoa (or brown
Dinner ~550 kcal ~40 g ~45 g ~20 g
rice); 1 cup
roasted mixed
vegetables (e.g.
bell peppers,
onions, carrots,
drizzled with 1
tbsp olive oil).
Approx.
Total (Day 3) totals: 2300– ~130 g ~220 g ~84 g
2400 kcal
Day 4
Approx.
Meal Menu (Examples) Protein (g) Carbs (g) Fat (g)
Calories
Avocado Toast
with Eggs: 2
slices whole-grain
toast topped with
1/2 avocado
(mashed, ~50 g)
and 2 poached or
Breakfast ~500 kcal ~20 g ~40 g ~28 g
fried eggs;
sprinkle of salt,
pepper, and chili
flakes. Side: 1 cup
diced melon (or
any fruit in
season).
Snack 1 Yogurt Parfait: 6 ~300 kcal ~18 g ~40 g ~8 g
oz Greek yogurt
layered with 1/2
cup granola (or
high-fiber cereal)
and 1/2 cup mixed
berries. (For more
Workout Routine 6
protein, choose
high-protein
granola or add a
few nuts.)
Chicken Fajita
Wrap: 4 oz grilled
chicken slices
seasoned fajita-
style, with sautéed
bell peppers and
onions, wrapped
Lunch in a large whole ~600 kcal ~40 g ~55 g ~20 g
wheat tortilla with
a smear of
hummus or bean
spread. Side:
small handful of
tortilla chips and
salsa.
Cottage Cheese &
Pineapple: 3/4
cup low-fat
cottage cheese
with 1/2 cup
pineapple chunks
(can use canned
Snack 2 ~200 kcal ~20 g ~22 g ~2 g
in juice,
drained). (Cottage
cheese is casein
protein – good for
satiety and
muscle recovery;
~20g protein.)
Shrimp Stir-fry
(Mexican style): 6
oz shrimp sautéed
with garlic, chili,
and lime; 1 cup
cooked brown
rice; mix in 1 cup
Dinner ~600 kcal ~40 g ~65 g ~18 g
of colorful veggies
(zucchini, carrots,
broccoli) stir-fried
in 1 tbsp olive oil;
season with cumin
and a bit of soy
sauce or salt.
Approx.
Total (Day 4) totals: 2250–2350 ~138 g ~222 g ~76 g
kcal
Workout Routine 7
Day 5
Approx.
Meal Menu (Examples) Protein (g) Carbs (g) Fat (g)
Calories
Protein
Pancakes: Blend
1/2 cup oats, 3
egg whites, 1
whole egg, 1/2
banana, and a
dash of cinnamon
to make a batter;
cook as pancakes
(makes ~3
Breakfast ~550 kcal ~28 g ~60 g ~18 g
medium
pancakes). Top
with remaining
banana slices and
a drizzle of honey
or sugar-free
syrup; add 2 tbsp
peanut butter on
the side for extra
protein/fat.
Banana and
Milk: 1 medium
banana and 1 cup
low-fat milk (or
Snack 1 soy milk). (Simple ~200 kcal ~8 g ~36 g ~2 g
snack between
classes; adds
protein and
carbs.)
Lunch Tuna Burrito ~500 kcal ~35 g ~50 g ~12 g
Bowl: 1
can tuna (in water,
drained, ~25g
protein) mixed
with light mayo or
yogurt and
cilantro; serve
over 3/4 cup
cooked rice and
1/2 cup black
beans; add diced
onion, tomato,
corn, and a
squeeze of lime.
(If tuna bowls
aren’t appealing,
Workout Routine 8
you can substitute
with grilled
chicken or lean
beef).
Hummus &
Veggies + Boiled
Egg: 1/4 cup
hummus with
carrot and celery
sticks; 1 hard-
Snack 2 ~200 kcal ~10 g ~15 g ~10 g
boiled egg on the
side. (The egg
adds ~6g protein;
hummus has ~4g
protein plus
healthy fat.)
Lean Beef
Chili: Ground 93%
lean beef (5 oz)
cooked into a chili
with kidney beans
(1/2 cup), diced
tomatoes, chili
powder, and
beans (another 1/2
cup pinto or black
Dinner ~650 kcal ~45 g ~50 g ~22 g
beans); simmered
together. Have a 1
oz portion of
cheddar cheese
on top. Serve with
a small side of
brown rice or a
piece of
cornbread
(optional).
Approx.
Total (Day 5) totals: 2100–2200 ~126 g ~211 g ~64 g
kcal
Workout Routine 9