The Heart Of The Internet

# # 1. The Body‑Building Journey of a 24‑Year‑Old Bodybuilder

**Who?**
- **Name:** Alex (age = 24)
- **Background:** Former competitive powerlifter, now focused on hypertrophy and aesthetic development.
- **Lifestyle:** Lives in an apartment in the city, works part‑time as a graphic designer to support his training expenses.

Alex’s ambition is clear: a lean, muscular physique with defined separation between muscle groups (pectorals, lats, quadriceps). To reach this goal he has built a regimented plan that blends heavy compound lifts with targeted isolation work, all while maintaining precise nutrition and recovery protocols.

---

### 1. The Weekly Training Split

| Day | Primary Focus | Exercises & Sets |
|-----|---------------|-----------------|
| **Mon – Upper Push** | Chest + Triceps | Bench press (5×5), Incline dumbbell press (4×8), Cable fly (3×12), Dips (to failure) |
| **Tue – Lower Power** | Quads & Glutes | Squat (5×5), Leg press (4×10), Romanian deadlift (3×6), Walking lunges (2×20m) |
| **Wed – Rest / Light Mobility** | Recovery | Stretching, foam rolling, 20‑min brisk walk |
| **Thu – Upper Pull** | Back + Biceps | Deadlift (5×5), Bent‑over rows (4×8), Lat pulldown (3×12), Hammer curls (2×15) |
| **Fri – Lower Hypertrophy** | Hamstrings & Calves | Stiff‑leg deadlifts (4×10), Leg curl (3×12), Seated calf raises (4×15) |
| **Sat – Core / Cardio** | Conditioning | Plank variations, Russian twists, 30‑min cycling or jogging |
| **Sun – Rest & Recovery** | Active rest | Light walking or stretching |

- **Progressive overload:** Increase weight by ~2–5 % each week when you can perform the target reps with good form.
- **Deload every 4–6 weeks:** Reduce intensity to allow recovery and avoid overtraining.

---

### 3. Sample 8‑Week Strength & Hypertrophy Program

| Week | Focus | Primary Lift | Sets × Reps | Load (1RM %) | Notes |
|------|-------|--------------|------------|-------------|-------|
| 1–2 | Hypertrophy | Squat | 4×10 | 65 % | Keep tempo 3‑sec eccentric, 0‑sec pause. |
| 3–4 | Strength | Squat | 5×5 | 75 % | Add 1‑2 kg each session if possible. |
| 5–6 | Hypertrophy (Intensity‑Ramp) | Front Squat | 3×8 | 70 % | Focus on form, keep core tight. |
| 7–8 | Strength | Deadlift | 4×6 | 80 % | Maintain neutral spine; use pause at floor. |

*Repeat cycle with progressive overload.*


---

## 5️⃣ Sample Weekly Plan (Rehab‑Focused)

| Day | Warm‑up | Main Work | Accessory/ Rehab |
|-----|---------|-----------|------------------|
| Mon | 10 min cardio + dynamic stretch | Squat progression (low load) | Band hip abduction, plank |
| Tue | Rest or light mobility | – | –
| Wed | Foam roll + shoulder circles | Push‑up on knees → standard push‑ups | Scapular wall slides |
| Thu | Yoga flow for hips & shoulders | – | –
| Fri | Light cardio + core activation | Deadlift (light) | Bird dog, glute bridges |
| Sat | Mobility routine | – | –
| Sun | Rest | – | –

---

## 4. Sample 4‑Week Plan

**Goal:** Build a solid base of strength and mobility while avoiding injury.

| Day | Warm‑up | Main Workouts (3 sets) | Cool‑down |
|-----|---------|------------------------|-----------|
| Mon | 5 min light cardio + dynamic stretches | Squats (bodyweight → add light dumbbells)
Push‑ups (modified → full) | Stretch quads, chest, shoulders |
| Tue | Mobility routine (hip circles, shoulder rolls) | Dumbbell Rows
Lunges | Hamstring stretch |
| Wed | Rest or gentle yoga | — | — |
| Thu | Warm‑up jog 5 min + arm swings | Bench Press (light weight)
Plank 30 s → 1 min | Chest, triceps stretch |
| Fri | Mobility routine | Shoulder press
Curl & Tricep extension | Arm stretch |
| Sat | Light cardio 20 min walk or bike | — | — |
| Sun | Rest | — | — |

**Progression:**
- After **4 weeks**, increase each exercise weight by about 5 % (or add one more set if the weight is too easy).
- After **8 weeks**, aim to use a weight that feels challenging in the last 2–3 reps of every set.

---

### 4. Nutrition & Recovery

| Area | What to Do | Why |
|------|------------|-----|
| **Calories** | Eat ~250 kcal above maintenance (≈1 % body‑weight) | Provides energy for training and muscle growth |
| **Protein** | 1.6–2.0 g/kg of lean body mass per day | Supports repair & hypertrophy |
| **Carbs** | 3–5 g/kg, higher on workout days | Fuels workouts and replenishes glycogen |
| **Fats** | 0.8–1 g/kg (mostly unsaturated) | Hormonal health |
| **Micronutrients** | Adequate vitamin D, calcium, zinc, magnesium | Optimises recovery & performance |
| **Hydration** | 3 L/day, more if sweating heavily | Prevents cramps & maintains blood volume |

---

### 4. Sample Weekly Plan

| Day | Workout | Main Sets | Rep Scheme | Notes |
|-----|---------|-----------|------------|-------|
| Mon | Upper‑body pull (rows, lat pulldown) | 5×5 at 75% 1RM | 3‑sec concentric, 4‑sec eccentric | Add face‑pulls (2×15) |
| Tue | Lower‑body + core | Squat 5×5 (80%)
Deadlift 3×5 (70%)
Plank 3×1 min | Slow eccentric on deadlift | Light cardio (20 min) |
| Wed | Rest / mobility | | | |
| Thu | Upper‑body push (bench, overhead press) | Bench 5×5
Overhead 4×6 | Pause at bottom for 2 sec | Incline dumbbell row (3×10) |
| Fri | Full‑body & conditioning | Power cleans 3×5
Push‑ups 3×max
Row 500 m | | |
| Sat | Optional active recovery | Light swim / bike | | |
| Sun | Rest | | | |

**Key Points**

- **Strength Days (Mon, Tue, Thu)**: focus on compound lifts. Keep tempo slow (2–4 s eccentric) to increase time‑under‑tension.
- **Accessory Work**: include rows or pull‑ups to balance push movements.
- **Conditioning (Fri & Sat)**: high‑intensity interval training or circuits; this helps maintain cardiovascular fitness without compromising recovery.

---

### 3️⃣ Recovery and Nutrition

| Aspect | Recommendation |
|--------|----------------|
| **Sleep** | Aim for **7–9 h/night**. Sleep is the primary driver of muscle repair. |
| **Active Rest** | Light walking, stretching, or mobility work on rest days keeps blood flow high without taxing the nervous system. |
| **Nutrition** | • Protein: **1.6–2.0 g/kg body weight/day** (e.g., 30 g per meal).
• Carbohydrates: Adjust based on training load; high‑intensity sessions require more carbs for glycogen replenishment.
• Fats: Keep moderate (~20–30% of total calories). |
| **Supplements** | • Whey or casein protein shake post‑workout.
• Creatine monohydrate (5 g/day) if you’re aiming for maximal strength gains. |

---

## 4. Putting It All Together – Sample Weekly Plan

| Day | Focus | Workout Details |
|-----|-------|-----------------|
| **Mon** | Strength & Hypertrophy | Warm‑up; Back Squat 4×6 @ 75% 1RM; Bulgarian Split Squat 3×8 each leg; Leg Press 3×10; Calf Raise 4×12 |
| **Tue** | Cardio + Core | 30 min steady‑state bike or HIIT (20s sprint / 40s walk) ; Plank variations, Russian twists |
| **Wed** | Rest/Recovery | Light walking, mobility stretches |
| **Thu** | Upper‑Body Strength | Bench Press 4×6 @ 75%; Incline DB Row 3×8; Shoulder Press 3×10; Triceps Pushdown 3×12 |
| **Fri** | Cardio + Core | 30 min running or swimming ; Hanging leg raises, side planks |
| **Sat** | Optional Activity | Outdoor hike, yoga class, or rest |
| **Sun** | Rest/Active Recovery | Gentle stretching, foam rolling |

- **Progressive Overload**: Every week aim to increase the weight by 2–5 kg on major lifts (bench press, squat, deadlift).
- **Rest & Recovery**: Sleep ≥ 7 h/night. Include a short active recovery session after intense cardio days (e.g., light cycling or walking).

---

## 3. Tracking Progress

| Metric | Frequency | How to Record |
|--------|-----------|---------------|
| Body weight | Every morning before breakfast | Scale + logbook/app |
| Waist circumference | Weekly | Tape measure at the navel |
| Resting heart rate | Daily | Smartwatch/fitness tracker |
| 5 km run time / pace | Bi‑weekly | GPS watch or running app |
| Strength (1RM estimates) | Monthly | Record max lifts in log |
| Blood pressure & glucose (if applicable) | Quarterly | Clinic visit or home monitor |

Use a simple spreadsheet or an app like **MyFitnessPal** or **StrongLifts** to track trends. Plotting these metrics over time will make it easier to spot improvements and stay motivated.

---

### Bottom line

- **Running**: Aim for ~5 km in 20–25 minutes; keep improving your pace by a few seconds each month.
- **Strength**: Increase weight or reps every 4–6 weeks, using progressive overload.
- **Monitoring**: Track key metrics (time, weight, blood pressure, https://www.valley.md/ glucose) to see tangible progress.

With consistent training and regular monitoring, you’ll be able to measure success accurately and keep moving toward your fitness goals. Good luck!