In this video I outline my full training routine and diet to build muscle over the next few months! Full leg workout, healthy recipes and a grocery haul of all my diet staples all included!
My Routine:
UPPER DAY
1.) Bench Press
W1: Top Set of 5 Followed by 3×8-10
W2: Top Set of 3 Followed by 3×6-8
W3: Heavy Single Followed by 3×4-6
2.) One Arm Dead Stop Row 3×10-12
3.) Seated Dumbbell Press 3×8-10
4.) Machine High Row 3×12-15
5.) Incline Dumbbell Press 2×10-12
6.) Lateral Raise Variation 3×12-15
LOWER DAY
1.) Squat
W1: Top Set of 5 Followed by 3×8-10
W2: Top Set of 3 Followed by 3×6-8
W3: Heavy Single Followed by 3×4-6
2.) Split Squat 3×10-12
3.) Leg Extensions (Cluster set)
4A.) Barbell Curl 3×10-12
4B.) French Press 3×10-12
5A.) Incline Curl 3×12-15
5B.) Tricep Pushdown 3×12-15
6.) Standing Calve Raise 3xfailure w/ partials
PUSH DAY
1.) Incline Bench Press 3×8-10
2.) Behind Neck Smith Press 3×12-15
3.) Flat Dumbbell Press 3×10-12
4.) Lateral Raise Variation 3×10-12 *last set drop to failure
5A.) Cable Chest Fly 3×12-15 *last set drop to failure
5B.) Cable Tricep Pushdown 3×12-15 *last set drop to failure
PULL DAY
1.) Lat Pulldown 12-15, 10-12, 8-10 *Double drop set
2.) Dumbbell Chest Supported Row 3×10-12
3.) Barbell Row (Work up to one top set of 8-10 reps)
4.) Machine low row (Cluster set: Perform 5 reps then rest 10-15 seconds. repeat until 25 total reps)
5.) Dumbbell Curl 3×10-12 *last set drop to failure
6.) Spider Curl 2×12-15
LEG DAY
1.) Hack Squat 12-15, 10-12, 8-10 *Double drop set
2.) Single Leg Press 3×12-15
3.) Lying or Seated Hamstring Curl 3×10-12 *last set drop to failure
4.) Romanian Deadlift (work up to one top set of 10-12 reps)
5.) Heavy Calve variation of choice 3×10-12 *Each set drop set to failure
RECIPES:
Breakfast
1.) 5 whole eggs
2.) 1/4 tsp cumin
3.) Pinch of turmeric
4.) salt to taste
5.) Diced Red Onion
6.) 1 Clove Garlic
7.) 1 tsp diced fresh ginger
8.) Tomato diced
9.) Fresh cilantro
10.) Red or green chili pepper
**Mix eggs with turmeric and salt
** Sautee red onion, garlic, ginger and chili pepper
** Once veggies are sauteed, add your tomatoes and then add in your eggs mixing constantly.
** Remove from heat just before cooked all the way through. Add salt and fresh cilantro and combine.
** Serve on it’s own or with toast/wrap!
DINNER:
1.) 4 cloves garlic
2.) 4 fresh sage leaves
3.) 1 28oz can whole San Marzano tomatoes (drained)
4.) 2 15.5oz cans cannellini beans (drained & rinsed)
5.) 1/4 dry white wine
6.) Salt & pepper to taste
** Spray your pan and sautee garlic with sage (about 3 minutes)
** Deglaze the pan with the 1/4 wine and cook for an additional 3 minutes
** Add in your beans and squeeze whole tomatoes into pan
** Season with salt and pepper and let simmer for 10-15 minutes
BUBBLE TEA
– Tapioca Balls
– Brown Sugar Swerve
– Nut milk of choice
– Steeped tea
– Protein powder (optional)
**cook tapioca according to the package. Once done cooking, add in some brown sugar swerve for some sweetness. (I generally add in 5g brown sugar per serving)
** Mix 1 scoop of protein with 1 cup cashew milk
** In a tall glass add some ice and your tapioca balls.
** Pour about half a cup of your steeped tea and then the full cup of cashew milk with protein on top.
Hope you enjoy the video! Thank you for watching
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