- Warm-up (5-10 min): Always start with light cardio and dynamic stretches.
- Cool-down (5-10 min): Finish with static stretches, holding each for 20-30 seconds.
- Progressive Overload: To grow, you must gradually increase weight, reps, or sets over time.
- Proper Form: Prioritize correct form over heavy weight to prevent injury.
- Nutrition & Hydration: Fuel your body with adequate protein, carbs, healthy fats, and plenty of water.
- Sleep: Aim for 7-9 hours of quality sleep per night for optimal muscle repair.
- Listen to Your Body: Take extra rest if you feel pain or excessive fatigue.
Weekly Focus
This plan is structured to balance different types of training throughout the week, ensuring you build strength while also focusing on athleticism and recovery. Hover over the chart sections to see the details.