Full Body Muscle-Building Routine

জুলাই ০৮, ২০২৫

 Great! Based on your age, physical stats, and goal to build muscle and look strong with six days of gym access (Saturday to Thursday), here's a Full Body Muscle-Building Routine designed for progressive overload, joint health, and balanced physique development.

🔥 Weekly Workout Split (6 Days)

DayFocus
SaturdayChest + Triceps
SundayBack + Biceps
MondayLegs + Calves
TuesdayShoulders + Abs
WednesdayUpper Chest Focus
ThursdayFull Body Pump + Core
FridayRest

✅ Key Guidelines

  • Sets/Reps: 3–4 sets per exercise, 8–12 reps (for hypertrophy)

  • Rest: 60–90 seconds between sets

  • Progression: Increase weight slightly every 1–2 weeks if form is solid.

  • Nutrition: Eat protein-rich foods (chicken, fish, lentils, eggs) and healthy carbs (rice, oats, potatoes).

🔷 Saturday – Chest + Triceps

  1. Flat Barbell Bench Press – 4×10

  2. Incline Dumbbell Press – 3×10

  3. Chest Fly (Cable or Dumbbell) – 3×12

  4. Dips (Assisted if needed) – 3×8-10

  5. Triceps Pushdown (Cable) – 3×12

  6. Overhead Dumbbell Triceps Extension – 3×12

🔷 Sunday – Back + Biceps

  1. Lat Pulldown or Pull-ups – 4×10

  2. Seated Row (Machine or Cable) – 3×12

  3. Barbell Deadlift (light/moderate) – 3×8

  4. Dumbbell Bicep Curl – 3×12

  5. EZ Bar Preacher Curl – 3×10

  6. Hammer Curl – 3×12

🔷 Monday – Legs + Calves

  1. Barbell Squats (Smith or Free) – 4×10

  2. Leg Press – 3×12

  3. Walking Lunges (with Dumbbells) – 3×12/leg

  4. Leg Curl Machine – 3×12

  5. Standing Calf Raise – 4×15

  6. Seated Calf Raise – 3×20

🔷 Tuesday – Shoulders + Abs

  1. Seated Dumbbell Shoulder Press – 4×10

  2. Side Lateral Raise – 3×12

  3. Front Dumbbell Raise – 3×12

  4. Reverse Pec Deck Fly (Rear Delt) – 3×15

  5. Cable or Hanging Leg Raise – 3×15

  6. Decline Crunch – 3×20

🔷 Wednesday – Upper Chest Focus

  1. Incline Barbell Bench Press – 4×10

  2. Incline Dumbbell Fly – 3×12

  3. Cable Crossover (High to Low) – 3×12

  4. Incline Push-Ups (Feet low) – 3×12

  5. Dumbbell Pullover – 3×12

  6. Triceps Rope Pushdown – 3×12

🔷 Thursday – Full Body Pump + Core

  1. Deadlifts – 3×8

  2. Push Press or Clean & Press – 3×8

  3. Dumbbell Row – 3×10

  4. Incline Dumbbell Chest Press – 3×12

  5. Cable Crunch – 3×20

  6. Plank Hold – 3× 30–60 sec

💧 Extra Tips

  • Warm-up: 5–10 min treadmill or elliptical

  • Post-workout: Stretching and hydration

  • Optional Supplement: Whey protein, creatine (if your doctor agrees)

🧔‍♂️ Muscle Building Gym Routine (6 Days a Week)

Age: 47 | Height: 5'6" | Weight: 69 kg | Goal: Strong, muscular body
Workout Days: Saturday to Thursday
Time/Day: 60–75 minutes

📅 Weekly Split

  • Sat: Chest + Triceps

  • Sun: Back + Biceps

  • Mon: Legs + Calves

  • Tue: Shoulders + Abs

  • Wed: Upper Chest Focus

  • Thu: Full Body Pump + Core

  • Fri: REST

✅ General Rules

  • Sets/Reps: 3–4 sets, 8–12 reps

  • Rest: 60–90 secs

  • Tip: Use good form, increase weight slowly

🔥 Saturday – Chest + Triceps

  • Flat Bench Press – 4×10

  • Incline DB Press – 3×10

  • Chest Fly (Cable/DB) – 3×12

  • Dips (Assisted) – 3×10

  • Triceps Pushdown – 3×12

  • Overhead DB Extension – 3×12

💪 Sunday – Back + Biceps

  • Lat Pulldown – 4×10

  • Seated Row – 3×12

  • Deadlift (light) – 3×8

  • DB Curl – 3×12

  • Preacher Curl – 3×10

  • Hammer Curl – 3×12

🦵 Monday – Legs + Calves

  • Squats – 4×10

  • Leg Press – 3×12

  • Walking Lunges – 3×12/leg

  • Leg Curl – 3×12

  • Standing Calf Raise – 4×15

  • Seated Calf Raise – 3×20

🧠 Tuesday – Shoulders + Abs

  • DB Shoulder Press – 4×10

  • Side Raise – 3×12

  • Front Raise – 3×12

  • Rear Delt Fly – 3×15

  • Leg Raise – 3×15

  • Decline Crunch – 3×20

⬆️ Wednesday – Upper Chest Focus

  • Incline Barbell Press – 4×10

  • Incline DB Fly – 3×12

  • Cable Crossover (High to Low) – 3×12

  • Incline Push-Ups – 3×12

  • DB Pullover – 3×12

  • Triceps Rope Pushdown – 3×12

⚡ Thursday – Full Body + Core

  • Deadlifts – 3×8

  • Push Press – 3×8

  • DB Row – 3×10

  • Incline DB Press – 3×12

  • Cable Crunch – 3×20

  • Plank Hold – 3× 30–60s

📝 

Here is a 7-Day Bangladeshi-Style Muscle-Building Diet Plan tailored to your age (47), weight (69 kg), and goal (build muscle, look strong). This plan includes local foods, is easy to follow, and supports your 6-day gym routine.

✅ Basic Daily Goals

  • Calories: ~2,300–2,500 kcal/day

  • Protein: 120–140g/day

  • Carbs: Moderate-high

  • Fats: Moderate (healthy fats)

⏰ Meal Timing (Adjust as needed):

  • Breakfast: 7–8 AM

  • Snack 1: 10–11 AM

  • Lunch: 1–2 PM

  • Snack 2 / Pre-Workout: 4–5 PM

  • Dinner / Post-Workout: 7–8 PM

  • Optional: Light bedtime snack

🗓️ 7-Day Bangladeshi Gym Diet Plan

🍳 Day 1 (Saturday)

Breakfast: 2 boiled eggs + 2 paratha (or 2 ruti) + 1 banana
Snack 1: 1 glass milk + 1 apple
Lunch: 1 cup rice + 1 cup daal + grilled chicken (150g) + mixed salad
Snack 2: Chhola (boiled) + cucumber
Dinner: 2 ruti + beef curry (lean) + spinach
Bedtime: 1 glass warm milk

🍗 Day 2 (Sunday)

Breakfast: 2 egg omelette + 2 slices brown bread + 1 orange
Snack 1: 1 boiled sweet potato + green tea
Lunch: 1.5 cup rice + mashed potato + fish curry (ilish or rui)
Snack 2: Peanut (a handful) + 1 banana
Dinner: 1 cup khichuri + 1 egg + salad
Bedtime: ½ cup yogurt

🥚 Day 3 (Monday)

Breakfast: 3 boiled eggs + 1 ruti + 1 glass milk
Snack 1: Soaked almonds + 1 guava
Lunch: 2 ruti + chicken curry (breast) + laau/shutki bharta
Snack 2: 1 boiled corn + black coffee
Dinner: 1 cup rice + egg curry (2 eggs) + beans/sobji
Bedtime: 1 boiled egg

🐟 Day 4 (Tuesday)

Breakfast: 2 egg sandwich (with cucumber) + 1 banana
Snack 1: 1 glass lassi (low sugar)
Lunch: 1.5 cup rice + tilapia/rui fish curry + mixed vegetables
Snack 2: 1 apple + a handful of roasted chana
Dinner: 2 ruti + chicken curry + lau/shim
Bedtime: Warm milk + 1 date

🥘 Day 5 (Wednesday)

Breakfast: Vegetable upma or suji + 1 boiled egg
Snack 1: Green tea + roasted peanuts
Lunch: 1 cup pulao + beef (lean) + salad
Snack 2: Boiled egg + 1 banana
Dinner: 2 ruti + daal + mixed veg curry
Bedtime: Yogurt or milk

🍲 Day 6 (Thursday)

Breakfast: Chingri sobji + 2 ruti + 1 boiled egg
Snack 1: Apple + few almonds
Lunch: 1.5 cup rice + egg curry + begun bhaji
Snack 2: Muri + boiled chhola + green chili
Dinner: 2 ruti + chicken soup + carrot salad
Bedtime: 1 boiled egg

🍛 Day 7 (Friday - Rest Day)

Breakfast: 1 cup chira + milk + banana
Snack 1: Boiled egg + 1 guava
Lunch: 1 cup rice + fish curry + begun/potol
Snack 2: Muri + peanuts
Dinner: 2 ruti + mixed veg curry + daal
Bedtime: 1 glass milk

🥤 Hydration & Extras

  • Drink 2.5–3 liters of water/day

  • Coconut water (optional, 1–2 times/week)

  • Avoid fried and sugary foods

  • Whey protein (optional if approved by doctor)

Shawkat 360

এর দ্বারা পোস্ট করা Shawkat 360

একটি মন্তব্য পোস্ট করুন

0 মন্তব্যসমূহ