This isn’t luck. It's not genetics. It's not photoshopped.

All I did was one thing to completely change my physique, mindset   the rest of my life:  Consistency. 

 In 2 years, I consistently bulked for a few weeks, then would cut right after. Repeating this cycle, I was able to increase muscle mass while also having low BFP (body fat percentage). 

It all changed for me during COVID-19. While the rest of the world was staying home, unable to do much of anything – so was I. Staying home, watching youtube and playing video games was my regular day. Then one day, my dad asked me to workout with him.

I said yes and haven’t went back to that life since. I ended up doing it for several months, almost everyday. This is the very decision that changed my life, all because I took action on the opportunity given to me.

WORKOUT SCHEDULE

(Bulking)

Split: 5-6 days per week (push/pull/legs or upper/lower)
Duration: 45-60 minutes per session
Progression: Increase weight or reps weekly for progressive overload.

This section is when you are bulking, as more weight paired with lower repetitions will increase size and muscle mass, Tips will also be provided throughout the split to secure a better workout and gym experience.

Day 1: Push (Chest, Shoulders, Triceps)

1 Bench Press – 4 sets x 6-8 reps (get within 1-2 reps of failure)

2 Incline Dumbbell Press – 3 sets x 8-10 reps (failure for at least 2 working sets)

3 Overhead Shoulder Press – 3 sets x 8-10 reps

4 Lateral Raises – 3 sets x 12-15 reps (failure on all)

5 Tricep Dips – 3 sets x 8-12 reps

Tip: to try and reach more hypertrophy on sets with failure, pick an estimated number of reps you would like to do with decent weight. Now up that number by 2-4 to increase intensity on the muscle. And if you do reach the number, set a higher one.

Day 2: Pull (Back, Biceps)

1 Pullovers – 3 sets x failure (7-8 reps)

2 Pull-Ups or Lat Pulldowns – 4 sets x 8-10 reps

3 Bent-over Rows – 3 sets x 8-10 reps

4 Barbell or Dumbbell Curls – 3 sets x 8-12 reps

5 Face Pulls – 3 sets x 12-15 reps

—-Week 2—-       Seated Bicep Curls – 3 sets x 12-15 rep

                             Reverse Curls – 2 sets x failure

                             Machine attachment Bicep Curl (if no machine available, do Supination Curls, which are extended bicep curls ~~~~> (Just like a curl, but halfway into the movement bring your arm up opposite of your body)   

Day 3: Legs (Glutes, Quads, Hamstrings, Calves)

1 Squats – 4 sets x 6-8 reps (within 1-2 reps failure)

2 Romanian Deadlifts – 3 sets x 8-10 reps

3 Bulgarian Split Squats – 3 sets x 10-12 reps (each leg)

4 Leg Curls – 3 sets x 12-15 reps

5 Calf Raises – 4 sets x 15-20 reps (within 1-2 reps failure)

Day 4: Rest or Active Recovery

• Light cardio (walking, cycling, yoga)

• Mobility and stretching

Tip: cardio is easier than you think, with just 15-30 minutes and 10K steps per day will bring you faster to your desired weight and feeling of weight loss.

Day 5: Upper Body

1 Weighted Pull-Ups – 4 sets x 6-8 reps

2 Dumbbell Bench Press – 3 sets x 8-10 reps

3 Arnold Press – 3 sets x 8-12 reps

4 T-Bar Rows (or pull down rows) – 3 sets x 8-10 reps

5 Tricep Pushdowns – 3 sets x 10-12 reps

Day 6: Lower Body

1 Front Squats – 4 sets x 6-8 reps

2 Leg Press – 3 sets x 8-10 reps

3 Step-Ups or BSS (Bulgarian split squat) – 3 sets x 12 reps (each leg)

4 Hamstring Curls – 3 sets x 12-15 reps

5 Seated/Standing Calf Raises – 4 sets x 15-20 reps

Tip: one of the best ways (if not the best way) to burn body fat is to walk up a treadmill, 15-30% incline. Fat will melt.

Day 7: Rest or Cardio

• 30-45 minutes moderate-intensity cardio

• Stretching and foam rolling

Separate split:

(Cutting) 

Day 1: Legs

1 Smith machine squats – 3-4 sets x 8-10 rep

2 RDL’s (Romanian Deadlift) – 3 sets x failure

3 Dumbbell squats – 2-3 sets x failure

4 Lunges/Reverse lunges – 2 each one x 10-12 rep

5 Standing Calf raises – 3 x failure (high rep)

6 Hip Thrust – (optional) 2x failure

Day 2: Pull

1 Bicep Curls – 4 sets x failure (progressively up the weight as you go to maximize hypertrophy and growth) 

2 Concentration curls - 2 sets per arm x 10-15 rep

3 Chin ups/ assisted if can’t

- 3 sets x 10 or failure

Day 3: Push

1. Chest flys 3 sets x failure

2 incline dumbbell press x 2 sets 12-14 rep

3 Tricep Pushdown x 4 10-12 rep

4 Dips x 4 8-10 rep

5 Standing Lateral Raise x 3 sets failure

NUTRITION PLAN

1 Protein: 1.0-1.2g per pound of body weight daily

2 Fats: 20-30% of daily calorie intake 

3 Carbs: Adjust based on energy needs (higher on training days, lower on rest days)

4 Calorie Target:

◦ Maintenance level or slight deficit (200-500 calories)

◦ Adjust as needed every 4-6 weeks.

Age is just a number, whether you're in your late teens, early 30’s or mid 60’s (or older) you can always prioritize your health and well being. You can be in your 40s & 50s and be healthier than your 20s & 30s.

It's not about your age. 

It's about the habits you build.