7 Day Workout Plan With Meals

Personalized Weekly Workout Plan: Day 1: Squats: 3 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Bicep curls: 3 sets of 8-10 reps Tricep extensions: 3 sets of 8-10 reps Day 2: Bench press: 3 sets of 8-10 reps Rows: 3 sets of 8-10 reps Leg curls: 3 sets of 8-10 reps Shoulder press: 3 sets of 8-10 reps Day 3: Rest day Day 4: Squats: 3 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Bicep curls: 3 sets of 8-10 reps Tricep extensions: 3 sets of 8-10 reps Day 5: Bench press: 3 sets of 8-10 reps Rows: 3 sets of 8-10 reps Leg curls: 3 sets of 8-10 reps Shoulder press: 3 sets of 8-10 reps Day 6: Rest day Day 7: Squats: 3 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Bicep curls: 3 sets of 8-10 reps Tricep extensions: 3 sets of 8-10 reps Best Foods for Muscle Gain: Protein: chicken, turkey, fish, eggs, dairy products, beans, lentils Carbohydrates: whole grains, fruits, vegetables, brown rice Healthy fats: avocados, nuts, seeds, olive oil Hydration: drink plenty of water to support muscle growth and recovery Note: It's important to consult with a doctor before starting any new exercise program, especially if you have a knee injury. Also, make sure to listen to your body and adjust the weight and number of reps as needed to avoid injury and promote progress.