Sample plans preview
Here's what you get when you order. Everything will be tailored to you - this is just a preview of the format.
Training program
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
4
Focus areas
Day 1 - Monday
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
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
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
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
Research-based recommendations with exact doses and timing.
Program Overview
Training goal
Muscle Growth (Hypertrophy)
Supplement experience
Beginner
Training days per week
4
Your supplements
Whey Protein
Recovery1-2 servings of 30 g (24 g protein each)
One serving within 2 h after training; a second with breakfast if the day's food falls short
With any meal to close the gap to the 185 g daily protein target
No cycling needed - use continuously
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.
Choose an isolate if you are sensitive to lactose. Total daily protein matters far more than exact timing.
Creatine Monohydrate
Performance6 g per day (0.07 g/kg at 84 kg body weight)
Any consistent time - convenient in your post-workout shake
Any time with food - do not skip rest days, saturation is what matters
No loading phase or cycling required
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.
A 1-2 kg water-weight increase in the first weeks is normal intramuscular water, not fat.
Caffeine
Performance200-300 mg (2.5-3.5 mg/kg) on hard training days
30-45 min before training, ideally before the heavy lower-body sessions
Skip, or limit to your usual morning coffee - keeps tolerance low
Use only on training days; take a deload week off caffeine every 6-8 weeks if the effect fades
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.
No caffeine within 8-9 h of bedtime - sleep quality drives recovery more than any supplement.
Vitamin D3 + K2
Health2000-4000 IU D3 with 75-100 µg K2 (MK-7)
With breakfast, alongside a meal containing fat
With breakfast, alongside a meal containing fat
Continuous from October to April; optional in summer
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.
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
Health2 g combined EPA + DHA (check the label - that is the active amount, not "fish oil" grams)
With any main meal
With any main meal
Continuous
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.
Store in the fridge. If the capsules taste rancid, replace them - oxidised oil does more harm than good.
Magnesium Bisglycinate
Recovery300-400 mg elemental magnesium
30-60 min before bed
30-60 min before bed
Continuous
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.
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
Daily calorie and macro targets, meal-by-meal options.
Program Overview
Training goal
Muscle Growth (Hypertrophy)
Dietary preference
No restrictions
Meals per day
5
Daily calories
2700 kcal
Daily macros
Breakfast options
Oatmeal with blueberries and peanut butter, whey shake on the side
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
Whey shake with banana and milk
30 g whey protein, 120 g banana, 250 ml milk
Cottage cheese with berries and honey
200 g cottage cheese, 100 g berries, 10 g honey
Apple with almond butter
1 large apple, 20 g almond butter
Rice cakes with peanut butter
3 rice cakes, 20 g peanut butter
Kefir with granola and berries
250 ml kefir, 40 g granola, 100 g berries
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.