Workout Plan Builder

Warm-up: 5-10 minutes of light cardio such as jogging, cycling, or jumping jacks to get the heart rate up and increase blood flow to the muscles. Squats - 3 sets of 8-10 reps with a 90-second rest in between sets. Squats are a compound exercise that works the entire lower body, including the glutes, quads, hamstrings, and calves. It's an effective exercise for building overall lower body strength and mass. Proper form tips: Keep the chest up, core engaged, and weight on the heels. Squat down until the thighs are parallel to the ground and push through the heels to stand back up. Bench press - 3 sets of 8-10 reps with a 90-second rest in between sets. The bench press is a compound exercise that works the chest, shoulders, and triceps. It's an effective exercise for building upper body strength and mass. Proper form tips: Keep the feet flat on the ground, back flat on the bench, and grip the bar slightly wider than shoulder-width apart. Lower the bar to the chest and push it back up in a controlled motion. Deadlift - 3 sets of 8-10 reps with a 90-second rest in between sets. The deadlift is a compound exercise that works the entire body, including the back, glutes, hamstrings, and calves. It's an effective exercise for building overall strength and mass. Proper form tips: Start with the feet hip-width apart, grip the bar with hands shoulder-width apart, keep the back straight, and lift the bar up by pushing through the heels and hips. Pull-ups - 3 sets of as many reps as possible with a 90-second rest in between sets. Pull-ups are a compound exercise that works the back, shoulders, and biceps. It's an effective exercise for building upper body strength and mass. Proper form tips: Start with a shoulder-width grip on the bar, hang from the bar with arms fully extended, and pull the body up until the chin is above the bar. Plank - 3 sets of 30-60 seconds with a 60-second rest in between sets. Plank is a core exercise that targets the entire abdominal region. It's an effective exercise for building core strength and stability. Proper form tips: Start in a push-up position with elbows on the ground, keep the back straight, engage the core, and hold the position for the desired time. Nutrition and Recovery: To optimize your client's progress, it's important to focus on proper nutrition and recovery. Here are some tips: Nutrition: Your client should focus on consuming a diet high in protein, complex carbs, and healthy fats. This will help provide the necessary nutrients to fuel his workouts and aid in muscle recovery and growth. Recovery: Recovery is just as important as the workout itself. Encourage your client to prioritize getting enough sleep, staying hydrated, and taking rest days in between workouts. Stretching and foam rolling can also help improve flexibility and reduce soreness. Overall, this workout plan should help your client build muscle and increase his overall fitness level. It's important to note that everyone's body is different, and progress may vary depending on factors such as genetics and lifestyle.