Check out our Example Meal Plans
Example Muscle-Building Meal Plan 1
Bodyweight Squats: 3 sets x 10-12 reps
Push-Ups (modified if needed): 3 sets x 8-10 reps
Plank: 3 sets x 30 seconds
Dumbbell Rows: 3 sets x 10-12 reps (use light to moderate weight)
Step-Ups: 3 sets x 10-12 reps each leg
Bicycle Crunches: 3 sets x 12-15 reps
Example Muscle-Building Meal Plan 1
Day 1: Upper Body
Bench Press: 4 sets x 8 reps (70% of 1RM)
Pull-Ups: 4 sets x 8-10 reps
Seated Dumbbell Shoulder Press: 3 sets x 8 reps (70% of 1RM)
Dumbbell Rows: 3 sets x 10 reps (70% of 1RM)
Tricep Dips: 3 sets x 10-12 reps
Dumbbell Hammer Curls: 3 sets x 10 reps (70% of 1RM)
Day 2: Lower Body A
Barbell Squats: 4 sets x 8 reps (70% of 1RM)
Romanian Deadlifts: 4 sets x 8 reps (70% of 1RM)
Leg Press: 3 sets x 10 reps (70% of 1RM)
Seated Leg Curl: 3 sets x 10 reps (70% of 1RM)
Standing Calf Raises: 3 sets x 12 reps (70% of 1RM)
Example Muscle-Building Meal Plan 2
Day 1: Upper Body
Bench Press: 4 sets x 8 reps (70% of 1RM)
Pull-Ups: 4 sets x 8-10 reps
Seated Dumbbell Shoulder Press: 3 sets x 8 reps (70% of 1RM)
Dumbbell Rows: 3 sets x 10 reps (70% of 1RM)
Tricep Dips: 3 sets x 10-12 reps
Dumbbell Hammer Curls: 3 sets x 10 reps (70% of 1RM)
Day 2: Lower Body
Barbell Squats: 4 sets x 8 reps (70% of 1RM)
Romanian Deadlifts: 4 sets x 8 reps (70% of 1RM)
Leg Press: 3 sets x 10 reps (70% of 1RM)
Seated Leg Curl: 3 sets x 10 reps (70% of 1RM)
Standing Calf Raises: 3 sets x 12 reps (70% of 1RM)
Day 3: Active Recovery
30-45 minutes of light to moderate cardio (swimming, biking, or jogging)
Important Note:
Remember to warm up before each workout and cool down afterward to reduce the risk of injury. Adjust the exercises, sets, and reps according to your individual fitness level and goals.