3-Month Custom Program

All-in-one, interactive fitness and nutrition plan for maximum results

Weekly Training Split
DayFocus Areas
Day 1Upper Body (Chest, Shoulders, Biceps, Neck, Forearms)
Day 2Lower Body (Glutes, Quads, Hamstrings, Calves)
Day 3Upper Body (Variation/Repeat)
Day 4Lower Body (Volume/Variation)
Day 5Specialization (Weak Points)
Day 6Cardio + Core
Day 7Rest/Active Recovery
Day-by-Day Workouts

Day 1: Upper Body

ExerciseSets x RepsTarget MusclesTipsAlternative
Neck Extension (Harness) 3x10-15 Neck extensors Move slowly, full range Neck Reverse Curl with Plate
Neck Flexion (Harness) 3x10-15 Neck flexors Control weight Neck Flexion with Plate
Incline Dumbbell Press 4x8-12 Upper chest Squeeze at top, slow eccentric Feet-Elevated Push-Ups
Push-Up Variations 4x12-20 Chest, triceps Full range, pause at bottom Dumbbell Flyes
Dumbbell Lateral Raise 4x12-15 Lateral deltoid Lead with elbows Band Lateral Raise
EZ Bar Curl 4x8-12 Biceps Full stretch, control negative Dumbbell Curl
Farmer's Walk 2x max Forearms, grip Heavy, upright posture Heavy Bag Carry
Wrist Curl 3x15-20 Forearm flexors Let dumbbell roll, curl up Barbell Wrist Curl

Day 2: Lower Body

ExerciseSets x RepsTarget MusclesTipsAlternative
Barbell Hip Thrust 4x8-15 Glutes, hamstrings Full lockout, squeeze Glute Bridge
Romanian Deadlift 4x10-12 Hamstrings, glutes Hinge at hips Dumbbell RDL
Barbell Back Squat 4x8-12 Quads, glutes Depth below parallel Goblet Squat
Leg Extension 3x15-20 Quads Squeeze at top Sissy Squat
Standing Calf Raise 4x15-20 Calves Stretch at bottom Single-Leg Calf Raise
Seated Calf Raise 4x15-20 Soleus Slow reps Dumbbell Seated Raise

Day 3: Upper Body (Variation/Repeat)

ExerciseSets x RepsTarget MusclesTipsAlternative
Neck Side Flexion (Harness) 3x10-15 Lateral neck Controlled motion Plate Side Bend
Reverse Grip Barbell Curl 3x10-12 Forearms, biceps Thumbless grip Hammer Curl
Repeat chest, shoulder, biceps, and forearm exercises with grip/angle variations for balanced growth.

Day 4: Lower Body (Volume/Variation)

ExerciseSets x RepsTarget MusclesTipsAlternative
Bulgarian Split Squat 4x10-12/leg Quads, glutes Deep stretch Step-Up
Stiff-Leg Deadlift 4x10-12 Hamstrings, glutes Flat back Dumbbell SLDL
Single-Leg Calf Raise 3x15-20 Calves Use step for range Bodyweight Calf Raise

Day 5: Specialization (Weak Points)

Day 6: Cardio + Core

ActivityDurationFocusTips
HIIT Cardio (sprints, bike intervals) 20-30 min Fat loss Max effort intervals
Planks, Hanging Leg Raises, Russian Twists 3-4 sets each Core Slow, controlled reps

Day 7: Rest or Active Recovery

Equipment Alternatives
ExerciseAlternative
Cable Flies Dumbbell Flyes, Push-Ups
Leg Extension Sissy Squats, Spanish Squats (bands)
Calf Machine Single-Leg Calf Raise, Stairs
Barbell Dumbbells, Resistance Bands
Macro & Calorie Targets
GoalCaloriesProtein (g)Carbs (g)Fat (g)
Fat Loss + Muscle Gain1,800–2,000120–132120–18048–60
Example Macro Breakdown
ProteinCarbsFatCalories
130g150g55g~1,800
Meal Structure & Tips
Supplementation Protocol
SupplementDosageTimingPurpose
Whey Protein1–2 scoopsPost-workout/as neededMeet daily protein goal
Creatine Monohydrate3–5gAny timeStrength, muscle gain
Fish Oil (Omega-3)1–2g EPA/DHAWith mealsHeart/joint health
Vitamin D32,000 IUMorning/with mealIf low sunlight
Caffeine (optional)100–200mgPre-workoutEnergy, focus
Multivitamin1 servingWith mealMicronutrient support
ZMA (optional)1 servingBefore bedSleep, recovery
Electrolytes (optional)As directedDuring long cardioPrevent cramps
Key Nutrition Tips