Your Free Workouts
7 Day Meal Plan
This plan is a general guideline. Adjust portions and meals according to your appetite, energy needs, and any dietary restrictions. Additionally, always consult a registered dietitian or nutritionist for personalized...
7 Day Meal Plan
This plan is a general guideline. Adjust portions and meals according to your appetite, energy needs, and any dietary restrictions. Additionally, always consult a registered dietitian or nutritionist for personalized...
Gain Pounds Of Muscle This Month
1. Nutrition: Caloric Surplus: Consume 500-1000 calories more than your maintenance level. This can be calculated using a Total Daily Energy Expenditure (TDEE) calculator. Protein Intake: Aim for at least...
Gain Pounds Of Muscle This Month
1. Nutrition: Caloric Surplus: Consume 500-1000 calories more than your maintenance level. This can be calculated using a Total Daily Energy Expenditure (TDEE) calculator. Protein Intake: Aim for at least...
1 Hour A Day 5 Days A Week
Day 1: Chest & Triceps Warm-up (10 mins) Jump rope or jogging in place Dynamic stretches focusing on the upper body Chest: Bench Press: 4 sets of 8-10 reps Incline...
1 Hour A Day 5 Days A Week
Day 1: Chest & Triceps Warm-up (10 mins) Jump rope or jogging in place Dynamic stretches focusing on the upper body Chest: Bench Press: 4 sets of 8-10 reps Incline...
My Workout Thoughts
1. Philosophy My Heavy Duty philosophy is about training to failure using high-intensity techniques. The focus is on quality over quantity, ensuring that each set is done with maximum effort. It's about...
My Workout Thoughts
1. Philosophy My Heavy Duty philosophy is about training to failure using high-intensity techniques. The focus is on quality over quantity, ensuring that each set is done with maximum effort. It's about...