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Meal Plan & Training Split Guide

The document outlines a meal plan focused on lean mass gain, including seven meals with specific food items and supplements. It also details a training split consisting of push, pull, legs, and arms workouts scheduled throughout the week. Each training day includes specific exercises with set and rep recommendations to enhance muscle growth and strength.

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Samin Kc
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102 views3 pages

Meal Plan & Training Split Guide

The document outlines a meal plan focused on lean mass gain, including seven meals with specific food items and supplements. It also details a training split consisting of push, pull, legs, and arms workouts scheduled throughout the week. Each training day includes specific exercises with set and rep recommendations to enhance muscle growth and strength.

Uploaded by

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

Cycle Support: Meal Plan & Training Split

Sample Meal Plan (Lean Mass Focused)

Meal 1 (Breakfast):

- 6 whole eggs + 2 egg whites

- 2 slices wholegrain bread or oats (100g)

- 1 banana

- Multivitamin + Fish oil

Meal 2 (Mid-morning):

- Whey protein shake (40g protein)

- 1 tbsp peanut butter or almonds

- 1 apple

Meal 3 (Lunch):

- Chicken breast (200g) or lean beef

- Brown rice (150g cooked) or sweet potatoes

- Mixed vegetables (broccoli/spinach)

- Olive oil drizzle (1 tbsp)

Meal 4 (Pre-workout):

- White rice or cream of rice (75-100g)

- Tuna or turkey (150g)

- Pre-workout drink

Meal 5 (Post-workout):

- Whey protein shake + 5g creatine

- 1 banana or dextrose

- Rice cakes (2-3)

Meal 6 (Dinner):

- Salmon or chicken (200g)


Cycle Support: Meal Plan & Training Split

- Quinoa or couscous (100g)

- Avocado (1/2)

- Green veggies

Meal 7 (Before bed):

- Casein protein or cottage cheese (200g)

- 1 tbsp almond butter or flaxseed

- Magnesium + Zinc supplement

Training Split (Push/Pull/Legs + Arms Focus)

Monday - Push (Chest, Shoulders, Triceps)

- Incline barbell press - 4x8

- Flat dumbbell press - 4x10

- Seated shoulder press - 3x10

- Lateral raises - 3x15

- Triceps rope pushdown - 3x12

- Overhead tricep extensions - 3x10

Tuesday - Pull (Back, Rear Delts, Biceps)

- Deadlifts - 4x6

- Pull-ups or lat pulldown - 4x10

- Bent-over rows - 4x8

- Face pulls - 3x15

- Barbell curls - 3x12

- Hammer curls - 3x10

Wednesday - Legs

- Squats - 4x8

- Romanian deadlifts - 4x10

- Leg press - 3x12


Cycle Support: Meal Plan & Training Split

- Walking lunges - 2 sets (20 steps)

- Calf raises - 4x20

Thursday - Arms + Abs

- Close-grip bench press - 4x10

- Skullcrushers - 3x12

- EZ-bar curls - 4x10

- Preacher curls - 3x12

- Hanging leg raises - 3x15

- Cable crunches - 3x20

Friday - Push (Power Focus)

- Flat barbell press - 5x5

- Weighted dips - 3x8

- Arnold press - 4x8

- Overhead cable extensions - 3x12

- Lateral raise drop sets - 3 sets

Saturday - Pull + Rear Delt/Trap Focus

- Barbell rows - 4x10

- T-bar rows - 4x8

- Dumbbell shrugs - 4x15

- Rear delt flys - 3x15

- Incline curls - 3x10

- Concentration curls - 3x12

Sunday - REST / Light cardio or stretching

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