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Training program

Sample

Weekly split, warm-ups, exercises, sets and reps.

Program Overview

Training goal

Muscle Growth (Hypertrophy)

Experience

Intermediate

Training environment

Commercial gym

Training days per week

Focus areas

Rear Deltoids

Calves

Day 1 - Monday

Upper body A - heavy horizontal push and pull

Chest

Back

Shoulders

Arms

Warm-up

Rowing Machine - 5 min easy pace
Arm Circles ×15
Band Pull-Apart ×20

#	Exercise	Sets	Reps
1	Barbell Bench PressChest, Triceps	4	5-7
2	Barbell RowUpper Back, Lats	4	6-8
3	Overhead PressShoulders, Triceps	3	6-8
4	Lat PulldownLats, Biceps	3	8-10
5	Face PullRear Deltoids, Traps	3	15-20
6	EZ-Bar CurlBiceps	3	8-10

Day 2 - Tuesday

Lower body A - squat pattern focus

Legs

Abs

Warm-up

Stationary Cycling - 5 min easy pace
World's Greatest Stretch ×6/side
Bodyweight Squat ×15

#	Exercise	Sets	Reps
1	Barbell SquatQuadriceps, Glutes	4	5-7
2	Romanian DeadliftHamstrings, Glutes	3	8-10
3	Leg PressQuadriceps, Glutes	3	10-12
4	Seated Leg CurlHamstrings	3	12-15
5	Standing Calf RaiseCalves	4	8-12
6	Cable CrunchAbs	3	10-15

Day 3 - Thursday

Upper body B - volume, vertical pull and delts

Chest

Back

Shoulders

Arms

Warm-up

Treadmill Jog - 5 min easy pace
Shoulder Dislocates ×15
Scapular Push-Up ×10

#	Exercise	Sets	Reps
1	Incline Dumbbell PressUpper Chest, Front Deltoids	4	8-10
2	Pull-upsLats, Biceps	3	6-10
3	Seated Cable RowUpper Back, Biceps	3	10-12
4	Lateral RaisesLateral Deltoids	4	12-15
5	Reverse Pec DeckRear Deltoids	3	15-20
6	Overhead Tricep ExtensionTriceps	3	10-12

Day 4 - Friday

Lower body B - hinge pattern focus

Legs

Abs

Warm-up

Stationary Cycling - 5 min easy pace
Leg Swings ×12/leg
Glute Bridge ×15

#	Exercise	Sets	Reps
1	DeadliftHamstrings, Glutes, Lower Back	3	4-6
2	Bulgarian Split SquatQuadriceps, Glutes	3	8-10/leg
3	Leg ExtensionQuadriceps	3	12-15
4	Lying Leg CurlHamstrings	3	10-12
5	Seated Calf RaiseCalves	4	12-15
6	Hanging Leg RaiseLower Abs	3	10-15

Supplement protocol

Sample

Research-based recommendations with exact doses and timing.

Program Overview

Training goal

Muscle Growth (Hypertrophy)

Supplement experience

Beginner

Training days per week

Your supplements

Whey ProteinCreatine Monohydrate

Whey Protein

Recovery

1-2 servings of 30 g (24 g protein each)

Training day

One serving within 2 h after training; a second with breakfast if the day's food falls short

Rest day

With any meal to close the gap to the 185 g daily protein target

Cycling

No cycling needed - use continuously

Why this supplement

Your plan targets 185 g of protein per day (2.2 g/kg at 84 kg). Whole food covers roughly 150-160 g on a typical day - one to two shakes close the remaining 25-50 g reliably.

Notes

Choose an isolate if you are sensitive to lactose. Total daily protein matters far more than exact timing.

Creatine Monohydrate

Performance

6 g per day (0.07 g/kg at 84 kg body weight)

Training day

Any consistent time - convenient in your post-workout shake

Rest day

Any time with food - do not skip rest days, saturation is what matters

Cycling

No loading phase or cycling required

Why this supplement

The most researched ergogenic aid available: expect roughly 5-10% more reps at a given load once muscles are saturated (3-4 weeks), which compounds into faster hypertrophy over a training block.

Notes

A 1-2 kg water-weight increase in the first weeks is normal intramuscular water, not fat.

Caffeine

Performance

200-300 mg (2.5-3.5 mg/kg) on hard training days

Training day

30-45 min before training, ideally before the heavy lower-body sessions

Rest day

Skip, or limit to your usual morning coffee - keeps tolerance low

Cycling

Use only on training days; take a deload week off caffeine every 6-8 weeks if the effect fades

Why this supplement

Well-documented 2-4% improvement in strength-endurance and training volume. Reserving it for training days preserves sensitivity, so you get the effect when it counts.

Notes

No caffeine within 8-9 h of bedtime - sleep quality drives recovery more than any supplement.

Vitamin D3 + K2

Health

2000-4000 IU D3 with 75-100 µg K2 (MK-7)

Training day

With breakfast, alongside a meal containing fat

Rest day

With breakfast, alongside a meal containing fat

Cycling

Continuous from October to April; optional in summer

Why this supplement

In Lithuania, most people run low on vitamin D through the darker months - low D3 measurably impairs recovery, mood and testosterone. K2 directs the increased calcium absorption into bone.

Notes

Fat-soluble - taking it without food roughly halves absorption. A blood test (25-OH-D) once a year is worth the ~10 EUR.

Omega-3 Fish Oil

Health

2 g combined EPA + DHA (check the label - that is the active amount, not "fish oil" grams)

Training day

With any main meal

Rest day

With any main meal

Cycling

Continuous

Why this supplement

Your plan already includes fatty fish once or twice a week; this tops intake up to the level associated with lower training-related joint discomfort and better recovery markers.

Notes

Store in the fridge. If the capsules taste rancid, replace them - oxidised oil does more harm than good.

Magnesium Bisglycinate

Recovery

300-400 mg elemental magnesium

Training day

30-60 min before bed

Rest day

30-60 min before bed

Cycling

Continuous

Why this supplement

Hard training increases magnesium turnover, and intake commonly falls short of the ~400 mg/day male RDA. The evening dose supports sleep quality - and quality sleep is the most important recovery factor of all.

Notes

Bisglycinate is chosen deliberately: it absorbs well and, unlike oxide or citrate at these doses, does not upset the stomach.

Recommendations

Food first: supplements close specific gaps, they do not replace the 185 g protein target or the calorie surplus.
Creatine works through saturation - take it every day, including rest days, or you lose most of the benefit.
Keep total caffeine under 400 mg per day and never within 8-9 h of bedtime.
Judge the stack after a full 8-12 week block against your training log and body-weight trend, not week to week.
If you take medication or have a health condition, review this protocol with your physician first.

Personalized diet plan

Sample

Daily calorie and macro targets, meal-by-meal options.

Program Overview

Training goal

Muscle Growth (Hypertrophy)

Dietary preference

No restrictions

Meals per day

Daily calories

2700 kcal

Daily macros

2700 kcal

185g protein

310g carbs

80g fat

Breakfast options

Oatmeal with blueberries and peanut butter, whey shake on the side

667 kcal 45g protein86g carbs17g fat

Food	Portion	kcal	P	C	F
Oats	90 g dry	350	15	59	6
Blueberries	150 g	86	1	21	0
Peanut butter	20 g	118	5	4	10
Whey protein shake	30 g powder	113	24	2	1

Cook the oats in water, top with blueberries and peanut butter. Drink the whey shake separately alongside - do not stir the powder into the porridge.

Scrambled eggs with cheese, avocado and rye bread

658 kcal 35g protein52g carbs34g fat

Food	Portion	kcal	P	C	F
Eggs	3	215	18	1	15
Rye bread	90 g	225	7	43	2
Cheese	30 g	120	8	0	10
Avocado	50 g	80	1	4	7
Tomatoes	100 g	18	1	4	0

Scramble the eggs over low heat, melt the cheese in at the end, serve with rye bread, sliced avocado and tomatoes.

Cottage cheese with strawberries and granola

600 kcal 35g protein75g carbs16g fat

Food	Portion	kcal	P	C	F
Cottage cheese	250 g	240	28	9	8
Strawberries	150 g	49	1	11	0
Granola	60 g	265	6	43	8
Honey	15 g	46	0	12	0

Mix the cottage cheese with honey, top with strawberries and granola.

Lunch options

Chicken with buckwheat and stewed cabbage

657 kcal 57g protein80g carbs14g fat

Food	Portion	kcal	P	C	F
Chicken breast	140 g cooked	231	43	0	5
Buckwheat	85 g dry	292	11	61	3
Cabbage	150 g	37	2	9	0
Carrots	100 g	41	1	10	0
Olive oil	7 ml	56	0	0	6

Pan-fry the chicken, boil the buckwheat, stew the cabbage and carrots in a covered pan. Batch-cooks well for 2-3 days.

Beef and potato stew with vegetables

647 kcal 49g protein75g carbs17g fat

Food	Portion	kcal	P	C	F
Ground beef	140 g cooked	252	40	0	10
Potato	350 g	270	7	60	0
Carrots	100 g	41	1	10	0
Onion	50 g	20	1	5	0
Olive oil	8 ml	64	0	0	7

Brown the beef, add vegetables and potatoes, simmer covered for ~25 min. Reheats even better the next day.

Turkey bolognese with whole wheat pasta

698 kcal 59g protein77g carbs17g fat

Food	Portion	kcal	P	C	F
Ground turkey	150 g cooked	264	40	0	11
Whole wheat pasta	100 g dry	348	13	70	2
Tomatoes	150 g	27	1	6	0
Parmesan	15 g	59	5	1	4

Simmer the turkey with crushed tomatoes while the pasta cooks, finish with grated parmesan. The sauce freezes well in portions.

Dinner options

Salmon with rice and green beans

665 kcal 44g protein73g carbs22g fat

Food	Portion	kcal	P	C	F
Salmon	160 g cooked	330	35	0	21
Rice	80 g dry	288	6	63	1
Green beans	150 g	47	3	10	0

Pan-fry the salmon skin-side first, boil the rice, steam the green beans. Finish with lemon and dill.

Chicken with couscous and sauteed vegetables

661 kcal 59g protein72g carbs13g fat

Food	Portion	kcal	P	C	F
Chicken breast	150 g cooked	248	47	0	5
Couscous	80 g dry	301	10	62	1
Bell pepper	120 g	31	1	7	0
Zucchini	100 g	17	1	3	0
Olive oil	8 ml	64	0	0	7

Couscous only needs 5 min in hot water - the fastest dinner in this plan. Pan-fry the chicken and vegetables in one pan.

Cod with rice and broccoli

642 kcal 56g protein75g carbs12g fat

Food	Portion	kcal	P	C	F
Cod	200 g cooked	210	46	0	2
Rice	85 g dry	306	6	67	1
Broccoli	150 g	51	4	8	1
Butter	10 g	75	0	0	8

Pan-fry the cod in butter, boil the rice, steam the broccoli. Cod is the leanest protein in this plan - the butter balances the meal.

Sirloin steak with bulgur and fresh tomato-cucumber salad

641 kcal 57g protein69g carbs18g fat

Food	Portion	kcal	P	C	F
Sirloin steak	150 g cooked	275	44	0	11
Bulgur	80 g dry	274	10	61	1
Tomatoes	100 g	18	1	4	0
Cucumber	100 g	15	1	3	0
Sour cream	30 g	59	1	1	6

Pan-fry the steak 3-4 min per side and rest it for 5 min, simmer the bulgur, dress the tomato and cucumber salad with sour cream.

Snack options

Greek yogurt with honey and walnuts

200 g Greek yogurt, 15 g honey, 15 g walnuts

290 kcal22P22C14F

Whey shake with banana and milk

30 g whey protein, 120 g banana, 250 ml milk

350 kcal33P41C7F

Cottage cheese with berries and honey

200 g cottage cheese, 100 g berries, 10 g honey

272 kcal23P27C6F

Apple with almond butter

1 large apple, 20 g almond butter

217 kcal4P29C11F

Rice cakes with peanut butter

3 rice cakes, 20 g peanut butter

223 kcal7P26C11F

Kefir with granola and berries

250 ml kefir, 40 g granola, 100 g berries

357 kcal13P53C12F

Recommendations

Build each day from one breakfast, one lunch and one dinner plus 2 snacks. On training days pick the two larger snacks (whey shake, kefir with granola and berries) to reach the full ~2700 kcal; on rest days the lighter snacks bring the day to ~2450-2550 - that mild calorie cycling around your maintenance is intentional.
The 185 g protein target is 2.2 g/kg at 84 kg - the top of the evidence-based range for muscle growth. Every main meal delivers at least 35 g (above the ~34 g per-meal threshold that maximizes muscle protein synthesis at your body weight).
Place your carb-heavier meals before and after training - on this split, lunch and dinner around an evening session.
Weigh yourself 2-3 mornings a week and average it. Aim to gain 0.25-0.5% of body weight per week; if the average has not moved in 2 weeks, increase portion sizes by 150-200 kcal.
Drink 30-40 ml of water per kg of body weight daily - about 2.5-3.5 L at your weight, more on training days.

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