Daily Goals at a Glance
Here are the key numbers to focus on every day for consistent progress.
Target Calories
2,490
per day
Protein
97-119g
for muscle growth
Carbohydrates
250-300g
for energy
Fats
60-70g
for health
Caloric Distribution
Fuel Your Growth
Focus on these nutrient-dense food sources to hit your daily macro targets and provide your body with the high-quality fuel it needs to build muscle and recover effectively.
Protein Sources:
Chicken, lean beef, fish, eggs, dairy, whey protein.
Carbohydrate Sources:
Rice, oats, whole-grain bread, sweet potatoes, fruits, vegetables.
Fat Sources:
Avocados, nuts, seeds, olive oil, fatty fish.
✨ Meal Idea Generator ✨
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Your Training Program
Select a month and day to view your workout routine.
🏋️♂️ Upper Body A
🔥 Warm-up (10-15 mins): 5-7 mins light cardio, dynamic stretches, then 2 sets of 8-12 Push-Ups.
💪 Workout (45-60 mins):
- Barbell Bench Press: 3 sets x 8-12 reps
- Incline Barbell Bench Press: 3 sets x 10-12 reps
- Seated Chest Press Machine: 3 sets x 10-12 reps
- Lat Pulldown (Cable): 3 sets x 8-12 reps
- Single-Arm Dumbbell Row: 3 sets x 10-12 reps (each arm)
- Seated Machine Overhead Press: 3 sets x 8-12 reps
- Dumbbell Lateral Raises: 3 sets x 12-15 reps
- Barbell Bicep Curls: 3 sets x 10-12 reps
- Triceps Cable Pushdowns: 3 sets x 10-12 reps
🧘 Cool-down (10-15 mins): 5-10 mins static stretching for upper body. Hold each stretch 20-30s.
Your Keys to Success
Building an athletic physique is a marathon, not a sprint. Internalize these principles to ensure long-term, sustainable success.
1. Progressive Overload
The most critical rule. Each week, aim to increase weight, reps, or sets. This forces your muscles to adapt and grow. Track everything in a log.
2. Master Your Form
Perfect form is more important than heavy weight, especially now. Proper technique prevents injury and maximizes muscle activation.
3. Hydration is Crucial
Drink 3-4 liters of water daily. Proper hydration is vital for performance, recovery, and transporting nutrients to your muscles.
4. Prioritize Sleep
Aim for 7-9 hours of quality sleep per night. Your muscles don't grow in the gym; they grow and repair while you rest.
5. Unwavering Consistency
Adhere to your plan daily. Results come from the cumulative effect of consistent workouts and nutrition, even on days you lack motivation.
6. Listen To Your Body
Learn the difference between muscle soreness (good) and joint pain (bad). If something hurts sharply, stop. Don't be afraid to take an extra rest day.
📅 Workout Calendar
📊 Your Workout History
Track your consistency and celebrate your progress!
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