Given your stats (≈67 kg, ~26% body fat), the goal isn’t just muscle—it’s recomposition: lose fat while gaining muscle. So this plan balances volume, recovery, and progression.
🧠 Philosophy (why this works)
Push/Pull/Legs is popular for a reason:
- Push → chest, shoulders, triceps
- Pull → back, biceps
- Legs → lower body + core
- Each muscle gets trained 2x/week → optimal growth
We’ll keep it:
- Simple (so you stick to it)
- Progressive (so you improve)
- Efficient (no junk volume)
📅 Weekly Structure
Day 1 → Push
Day 2 → Pull
Day 3 → Legs + Abs
Day 4 → Rest / Cardio
Day 5 → Push
Day 6 → Pull
Day 7 → Legs + Abs (light)
🔴 PUSH DAY (Chest + Shoulders + Triceps)
1. Bench Press (foundation lift)
- 4 sets × 6–8 reps 👉 Strength builder
2. Incline Dumbbell Press
- 3 sets × 8–10 👉 Upper chest (aesthetic shelf)
3. Shoulder Press (Dumbbell or Machine)
- 3 sets × 8–10
4. Lateral Raises
- 3 sets × 12–15 👉 Don’t ego lift—strict form
5. Tricep Pushdown
- 3 sets × 10–12
6. Overhead Tricep Extension
- 2–3 sets × 10–12
🔵 PULL DAY (Back + Biceps)
1. Pull-ups / Assisted Pull-ups
- 4 sets (max reps)
2. Lat Pulldown
- 3 sets × 10–12
3. Seated Cable Row
- 3 sets × 10–12
4. Deadlift (important but don’t ego lift)
- 3 sets × 5–6
5. Face Pulls
- 3 sets × 12–15
6. Barbell Curl
- 3 sets × 10–12
7. Hammer Curl
- 2–3 sets × 10
🟢 LEGS + ABS DAY
1. Squats (king of legs 👑)
- 4 sets × 6–8
2. Leg Press
- 3 sets × 10–12
3. Romanian Deadlift
- 3 sets × 8–10
4. Leg Curl (Hamstrings)
- 3 sets × 10–12
5. Calf Raises
- 4 sets × 12–15
🔥 ABS (add at end)
Hanging Leg Raises
- 3 × 10–15
Cable Crunch
- 3 × 12–15
Plank
- 3 × 45 sec
⚡ Progression Rule (this is where most fail)
Every week:
- Try to increase weight OR reps
- Even +1 rep = progress
If you just repeat same weights → no growth
Gym is not attendance-based, it’s progress-based
🥗 Nutrition (quick truth)
You won’t out-train bad eating.
- Protein → ~1.6–2g per kg (~110–130g for you)
- Slight calorie deficit
- Water, sleep = underrated steroids
Face Exercises
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