Goal: Increase Muscle Mass to 70 kg
General Guidelines:
- Rest Time: 60-90 seconds between sets (unless otherwise specified).
- Progressive Overload: Aim to increase the weight or reps week over week.
- Form: Focus on perfecting form first, then gradually add weight.
- Nutrition: Follow your high-calorie, high-protein vegetarian diet to gain muscle mass.
Week 1-2
Focus: Build a solid foundation. Start with manageable weights to master the exercises and form.
Monday - Chest & Triceps
1. Barbell Bench Press
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
2. Incline Dumbbell Press
Sets: 3 | Reps: 8-10 | Rest: 60-90 seconds
3. Chest Flyes (Machine or Dumbbells)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
4. Dips (Chest Focus)
Sets: 3 | Reps: Failure | Rest: 60-90 seconds
5. Tricep Pushdowns (Cable)
Sets: 4 | Reps: 10-12 | Rest: 60-90 seconds
6. Skull Crushers (Lying Tricep Extensions)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
7. Close-Grip Bench Press
Sets: 3 | Reps: 8-10 | Rest: 90-120 seconds
Tuesday - Back & Biceps
1. Deadlifts
Sets: 4 | Reps: 6-8 | Rest: 90-120 seconds
2. Pull-Ups (Weighted if possible)
Sets: 3 | Reps: Failure | Rest: 60-90 seconds
3. Bent-Over Barbell Rows
Sets: 4 | Reps: 8-10 | Rest: 60-90 seconds
4. Lat Pulldowns (Wide Grip)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
5. Dumbbell Rows (Single-Arm)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
6. Barbell or Dumbbell Curls
Sets: 4 | Reps: 10-12 | Rest: 60-90 seconds
7. Hammer Curls
Sets: 3 | Reps: 12 | Rest: 60-90 seconds
Wednesday - Legs & Shoulders
1. Barbell Back Squats
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
2. Leg Press
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
3. Romanian Deadlifts (RDLs)
Sets: 4 | Reps: 8-10 | Rest: 60-90 seconds
4. Bulgarian Split Squats
Sets: 3 | Reps: 10-12 per leg | Rest: 60-90 seconds
5. Dumbbell Shoulder Press
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
6. Lateral Raises (Dumbbells)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
7. Shrugs (Dumbbells or Barbell)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
Thursday - Chest & Triceps (Repeat Monday's Workout)
- Aim for progressive overload. Increase weight or add 2-3 more reps to each set.
Friday - Back & Biceps (Repeat Tuesday's Workout)
- Aim to increase the weight or add reps. Progress in compound lifts like Deadlifts and Pull-Ups.
Saturday - Legs & Shoulders (Repeat Wednesday's Workout)
- Focus on adding weight or reps. Ensure you're progressively pushing yourself.
Sunday - Rest or Active Recovery
- Active Recovery: Light cardio (walking, swimming, cycling) + mobility work (stretching, foam rolling,
yoga).
Week 3-4
Focus: Progressively increase intensity. Try heavier weights or extra reps. The goal is to push your
muscles and promote hypertrophy.
Monday - Chest & Triceps
1. Barbell Bench Press
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
2. Incline Dumbbell Press
Sets: 3 | Reps: 8-10 | Rest: 60-90 seconds
3. Chest Flyes (Machine or Dumbbells)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
4. Dips (Chest Focus)
Sets: 3 | Reps: Failure | Rest: 60-90 seconds
5. Tricep Pushdowns (Cable)
Sets: 4 | Reps: 10-12 | Rest: 60-90 seconds
6. Skull Crushers (Lying Tricep Extensions)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
7. Close-Grip Bench Press
Sets: 3 | Reps: 8-10 | Rest: 90-120 seconds
Tuesday - Back & Biceps
1. Deadlifts
Sets: 4 | Reps: 6-8 | Rest: 90-120 seconds
2. Pull-Ups (Weighted if possible)
Sets: 3 | Reps: Failure | Rest: 60-90 seconds
3. Bent-Over Barbell Rows
Sets: 4 | Reps: 8-10 | Rest: 60-90 seconds
4. Lat Pulldowns (Wide Grip)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
5. Dumbbell Rows (Single-Arm)
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
6. Barbell or Dumbbell Curls
Sets: 4 | Reps: 10-12 | Rest: 60-90 seconds
7. Hammer Curls
Sets: 3 | Reps: 12 | Rest: 60-90 seconds
Wednesday - Legs & Shoulders
1. Barbell Back Squats
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
2. Leg Press
Sets: 3 | Reps: 10-12 | Rest: 60-90 seconds
3. Romanian Deadlifts (RDLs)
Sets: 4 | Reps: 8-10 | Rest: 60-90 seconds
4. Bulgarian Split Squats
Sets: 3 | Reps: 10-12 per leg | Rest: 60-90 seconds
5. Dumbbell Shoulder Press
Sets: 4 | Reps: 8-10 | Rest: 90-120 seconds
6. Lateral Raises (Dumbbells)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
7. Shrugs (Dumbbells or Barbell)
Sets: 3 | Reps: 12-15 | Rest: 60-90 seconds
Thursday - Chest & Triceps (Repeat Monday's Workout)
- Increase weight or reps.
Friday - Back & Biceps (Repeat Tuesday's Workout)
- Progressive overload in Deadlifts and Pull-Ups.
Saturday - Legs & Shoulders (Repeat Wednesday's Workout)
- Add weight or reps.
Sunday - Rest or Active Recovery
- Light cardio, stretching, and foam rolling.
Final Notes:
- Progressive Overload: Each week, gradually add 2.5-5kg to your compound lifts (Squats, Deadlifts,
Bench Press, Rows), or aim for 2-3 more reps.
- Diet: Ensure you're consuming enough calories, protein, and fats for muscle recovery.
- Sleep: Aim for at least 7-9 hours of sleep for muscle recovery and growth.
