Summer Shred - Week 1
Here's your plan for this week. Let's crush it!
Workout Plan
4-Day Split
Here is your personalized 4-day split workout plan designed for muscle hypertrophy.
Day 1: Upper Body - Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
 Bench Press | 4 | 8-12 | 90s |
| Overhead Press | 3 | 10-15 | 60s |
| Lateral Raises | 4 | 12-18 | 45s |
Nutrition Tips
Fuel for success
- Caloric Surplus: Aim to eat 300-500 calories above your daily maintenance level.
- Protein Intake: Consume around 1.6-2.2 grams of protein per kilogram of body weight.
- Hydration: Drink at least 3-4 liters of water per day.
- Meal Timing: Have a protein and carbohydrate-rich meal 1-2 hours before and after your workout.
Adapt Your Plan
Give feedback to the AI to adjust your plan.
AI
Welcome! Here is your initial plan. How does it look?
The bench press feels a bit too heavy for me.
AI
No problem. Let's switch to Dumbbell Bench Press and lower the weight. This will help you focus on form.