BLOCK 1
BLOCK 2
MONDAY
Full Body 1
Lats · Chest · Quads · Rear Delts · Abs
TUESDAY
Full Body 2
Shoulders · Hams · Back · Biceps · Triceps
THURSDAY
Full Body 3
Pull-Ups · Dips · Legs · Traps · Core
FRIDAY
Full Body 4
Hams · Hack Squat · Chest · Lats · Calves
SATURDAY
Arms + Weak
Biceps · Triceps · Calves · Weak Point
Log Workout
This Week
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Workouts
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0
Calories
⚖️ Weight Tracker
Log weekly — same day, same time (morning before eating). Focus on the trend over weeks, not daily numbers.
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Starting (lbs)
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Current (lbs)
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Total Change
Supplement Timing Guide
Exactly when and how to take your protein and creatine for maximum results
🥤 Protein Shake
POST-WORKOUTDrink within 30–60 minutes after finishing. Muscles are primed to absorb protein.
REST DAYSHave it as a snack between meals or before bed to support overnight muscle recovery.
Dose: 1 scoop (25–30g protein).
Daily goal: 180–200g total protein from food + shakes.
Daily goal: 180–200g total protein from food + shakes.
⚡ Creatine
WORKOUT DAYSPost-workout — mix into your protein shake. Timing doesn't need to be exact.
REST DAYSStill take it every single day. Morning with breakfast works great.
Dose: 3–5g daily. Every day, no days off.
Results: Noticeable improvement in 2–4 weeks.
Results: Noticeable improvement in 2–4 weeks.
📅 Weekly Workout Schedule
Monday
Full Body #1 — Lats, Chest, Hip Adduction, Quads, Rear Delts, Abs
Tuesday
Full Body #2 — Shoulders, Hamstrings, Back, Biceps, Triceps
Wednesday
🛑 Mandatory Rest Day
Thursday
Full Body #3 — Pull-Ups, Dips, Hamstrings, Quads, Traps, Core
Friday
Full Body #4 — Hamstrings, Hack Squat, Chest, Lats, Calves
Saturday
Arms + Weak Points — Biceps, Triceps, Calves, Weak Point
Sunday
🛑 Mandatory Rest Day
⚠️ RPE Guide: RPE 7 = 3 reps left in tank. RPE 8 = 2 reps left. RPE 9 = 1 rep left. RPE 10 = failure. Weeks 1–2 stay at RPE 7–9. Weeks 3–4 push to RPE 9–10. Week 5 is a deload — stay at RPE 6–8. Block 2 (Weeks 6–10) brings new exercises for continued progress.