Current weight
55–56 kg
Starting point
Target weight
65 kg
+~10 kg lean mass
Daily calories
~3,000
2,900–3,100 kcal
Daily protein
~125g
120–130g target
Sleep target
8 hrs
10:30 PM – 6:30 AM
Weekly workout plan
Push-Pull-Legs split · 5 gym days + 1 active rest + 1 full rest · Morning run daily
Push
Pull
Legs + Core
Rest / Cardio
Week 1–2 — Foundation (learn the movements)
Mon
Push — Chest, Shoulders, Triceps
Dumbbell Bench Press
3 × 10 reps
Overhead Dumbbell Press
3 × 10 reps
Lateral Raises
3 × 12 reps
Tricep Pushdowns
3 × 12 reps
Dips (assisted)
2 × 8 reps
Tue
Pull — Back, Biceps
Deadlift (light, form focus)
3 × 8 reps
Lat Pulldowns
3 × 10 reps
Seated Cable Row
3 × 10 reps
Face Pulls
3 × 15 reps
Dumbbell Curl
3 × 12 reps
Wed
Legs + Core
Goblet Squat
3 × 10 reps
Romanian Deadlift
3 × 10 reps
Leg Press
3 × 12 reps
Calf Raises
3 × 15 reps
Plank
3 × 40 sec
Leg Raises
3 × 10 reps
Thu
Active Rest
Brisk walk or light jog
25–30 min
Full body stretching
10–15 min
Fri
Push — Chest, Shoulders, Triceps
Dumbbell Bench Press
3 × 10 reps
Incline Dumbbell Press
3 × 10 reps
Lateral Raises
3 × 12 reps
Tricep Pushdowns
3 × 12 reps
Dips (assisted)
2 × 8 reps
Sat
Pull — Back, Biceps
Deadlift
3 × 8 reps
Lat Pulldowns
3 × 10 reps
Dumbbell Row
3 × 10 reps
Face Pulls
3 × 15 reps
Hammer Curls
3 × 12 reps
Sun
Full Rest
Complete rest
No gym today
Sleep 8–9 hrs
Recovery priority