Custom Workout Plans Generated

Creating a personalized 8-week workout plan for muscle gain with an intermediate fitness level: ### Week 1-2: Foundation Building - **Monday & Thursday (Chest and Triceps):** - Bench Press: 3 sets of 8-10 reps - Dumbbell Flyes: 3 sets of 8-10 reps - Tricep Dips: 3 sets of 10-12 reps - Equipment: Barbell, Dumbbells, Dip Station - **Tuesday & Friday (Back and Biceps):** - Deadlifts: 3 sets of 6-8 reps - Bent Over Rows: 3 sets of 8-10 reps - Bicep Curls: 3 sets of 10-12 reps - Equipment: Barbell, Dumbbells - **Wednesday & Saturday (Legs and Shoulders):** - Squats: 3 sets of 8-10 reps - Lunges: 3 sets of 10 reps per leg - Shoulder Press: 3 sets of 8-10 reps - Equipment: Barbell, Dumbbells - **Rest Days: Sunday and one other day** ### Week 3-4: Intensity Increase - Increase weight by 5-10% for each exercise. - Add one more set to each exercise. ### Week 5-6: Hypertrophy Focus - Change rep range to 10-12 for all exercises. - Incorporate drop sets or supersets for one exercise per muscle group. ### Week 7-8: Strength and Endurance - Focus on lifting heavier weights with lower reps (4-6 reps). - Include compound movements like Clean and Press. ### Daily Routine: - Warm-up: 10 minutes of cardio and dynamic stretching. - Cool Down: Stretching and foam rolling. ### Nutrition and Hydration: - Protein: Aim for 1.5-2 grams per kilogram of body weight. - Hydration: Drink at least 3 liters of water daily. - Consider protein supplements post-workout. ### Recovery: - Ensure 2 rest days per week. - Consider yoga or light activities on rest days. ### Motivational Advice: - Consistency is key. Track your progress in a journal. - Celebrate small victories and stay patient. - Remember, muscle growth takes time and dedication. ### Monitoring Progress: - Take weekly photos and measurements. - Note increases in strength and endurance. Remember to consult with a fitness professional to tailor this plan to your specific needs and to ensure you are performing exercises with correct form.