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# # 1. The Body‑Building Journey of a 24‑Year‑Old Bodybuilder

**Who?**
- **Name:** Alex (age = 24)
- **Background:** Former competitive powerlifter, now focused on hypertrophy and aesthetic development.
- **Lifestyle:** Lives in an apartment in the city, works part‑time as a graphic designer to support his training expenses.

Alex’s ambition is clear: a lean, muscular physique with defined separation between muscle groups (pectorals, lats, quadriceps). To reach this goal he has built a regimented plan that blends heavy compound lifts with targeted isolation work, all while maintaining precise nutrition and recovery protocols.

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### 1. The Weekly Training Split

| Day | Primary Focus | Exercises Sets |
|-----|---------------|-----------------|
| **Mon – Upper Push** | Chest + Triceps | Bench press (5×5), Incline dumbbell press (4×8), Cable fly (3×12), Dips (to failure) |
| **Tue – Lower Power** | Quads Glutes | Squat (5×5), Leg press (4×10), Romanian deadlift (3×6), Walking lunges (2×20m) |
| **Wed – Rest / Light Mobility** | Recovery | Stretching, foam rolling, 20‑min brisk walk |
| **Thu – Upper Pull** | Back + Biceps | Deadlift (5×5), Bent‑over rows (4×8), Lat pulldown (3×12), Hammer curls (2×15) |
| **Fri – Lower Hypertrophy** | Hamstrings Calves | Stiff‑leg deadlifts (4×10), Leg curl (3×12), Seated calf raises (4×15) |
| **Sat – Core / Cardio** | Conditioning | Plank variations, Russian twists, 30‑min cycling or jogging |
| **Sun – Rest Recovery** | Active rest | Light walking or stretching |

- **Progressive overload:** Increase weight by ~2–5 % each week when you can perform the target reps with good form.
- **Deload every 4–6 weeks:** Reduce intensity to allow recovery and avoid overtraining.

---

### 3. Sample 8‑Week Strength Hypertrophy Program

| Week | Focus | Primary Lift | Sets × Reps | Load (1RM %) | Notes |
|------|-------|--------------|------------|-------------|-------|
| 1–2 | Hypertrophy | Squat | 4×10 | 65 % | Keep tempo 3‑sec eccentric, 0‑sec pause. |
| 3–4 | Strength | Squat | 5×5 | 75 % | Add 1‑2 kg each session if possible. |
| 5–6 | Hypertrophy (Intensity‑Ramp) | Front Squat | 3×8 | 70 % | Focus on form, keep core tight. |
| 7–8 | Strength | Deadlift | 4×6 | 80 % | Maintain neutral spine; use pause at floor. |

*Repeat cycle with progressive overload.*


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## 5️⃣ Sample Weekly Plan (Rehab‑Focused)

| Day | Warm‑up | Main Work | Accessory/ Rehab |
|-----|---------|-----------|------------------|
| Mon | 10 min cardio + dynamic stretch | Squat progression (low load) | Band hip abduction, plank |
| Tue | Rest or light mobility | – | –
| Wed | Foam roll + shoulder circles | Push‑up on knees → standard push‑ups | Scapular wall slides |
| Thu | Yoga flow for hips shoulders | – | –
| Fri | Light cardio + core activation | Deadlift (light) | Bird dog, glute bridges |
| Sat | Mobility routine | – | –
| Sun | Rest | – | –

---

## 4. Sample 4‑Week Plan

**Goal:** Build a solid base of strength and mobility while avoiding injury.

| Day | Warm‑up | Main Workouts (3 sets) | Cool‑down |
|-----|---------|------------------------|-----------|
| Mon | 5 min light cardio + dynamic stretches | Squats (bodyweight → add light dumbbells)
Push‑ups (modified → full) | Stretch quads, chest, shoulders |
| Tue | Mobility routine (hip circles, shoulder rolls) | Dumbbell Rows
Lunges | Hamstring stretch |
| Wed | Rest or gentle yoga | — | — |
| Thu | Warm‑up jog 5 min + arm swings | Bench Press (light weight)
Plank 30 s → 1 min | Chest, triceps stretch |
| Fri | Mobility routine | Shoulder press
Curl Tricep extension | Arm stretch |
| Sat | Light cardio 20 min walk or bike | — | — |
| Sun | Rest | — | — |

**Progression:**
- After **4 weeks**, increase each exercise weight by about 5 % (or add one more set if the weight is too easy).
- After **8 weeks**, aim to use a weight that feels challenging in the last 2–3 reps of every set.

---

### 4. Nutrition Recovery

| Area | What to Do | Why |
|------|------------|-----|
| **Calories** | Eat ~250 kcal above maintenance (≈1 % body‑weight) | Provides energy for training and muscle growth |
| **Protein** | 1.6–2.0 g/kg of lean body mass per day | Supports repair hypertrophy |
| **Carbs** | 3–5 g/kg, higher on workout days | Fuels workouts and replenishes glycogen |
| **Fats** | 0.8–1 g/kg (mostly unsaturated) | Hormonal health |
| **Micronutrients** | Adequate vitamin D, calcium, zinc, magnesium | Optimises recovery performance |
| **Hydration** | 3 L/day, more if sweating heavily | Prevents cramps maintains blood volume |

---

### 4. Sample Weekly Plan

| Day | Workout | Main Sets | Rep Scheme | Notes |
|-----|---------|-----------|------------|-------|
| Mon | Upper‑body pull (rows, lat pulldown) | 5×5 at 75% 1RM | 3‑sec concentric, 4‑sec eccentric | Add face‑pulls (2×15) |
| Tue | Lower‑body + core | Squat 5×5 (80%)
Deadlift 3×5 (70%)
Plank 3×1 min | Slow eccentric on deadlift | Light cardio (20 min) |
| Wed | Rest / mobility | | | |
| Thu | Upper‑body push (bench, overhead press) | Bench 5×5
Overhead 4×6 | Pause at bottom for 2 sec | Incline dumbbell row (3×10) |
| Fri | Full‑body conditioning | Power cleans 3×5
Push‑ups 3×max
Row 500 m | | |
| Sat | Optional active recovery | Light swim / bike | | |
| Sun | Rest | | | |

**Key Points**

- **Strength Days (Mon, Tue, Thu)**: focus on compound lifts. Keep tempo slow (2–4 s eccentric) to increase time‑under‑tension.
- **Accessory Work**: include rows or pull‑ups to balance push movements.
- **Conditioning (Fri Sat)**: high‑intensity interval training or circuits; this helps maintain cardiovascular fitness without compromising recovery.

---

### 3️⃣ Recovery and Nutrition

| Aspect | Recommendation |
|--------|----------------|
| **Sleep** | Aim for **7–9 h/night**. Sleep is the primary driver of muscle repair. |
| **Active Rest** | Light walking, stretching, or mobility work on rest days keeps blood flow high without taxing the nervous system. |
| **Nutrition** | • Protein: **1.6–2.0 g/kg body weight/day** (e.g., 30 g per meal).
• Carbohydrates: Adjust based on training load; high‑intensity sessions require more carbs for glycogen replenishment.
• Fats: Keep moderate (~20–30% of total calories). |
| **Supplements** | • Whey or casein protein shake post‑workout.
• Creatine monohydrate (5 g/day) if you’re aiming for maximal strength gains. |

---

## 4. Putting It All Together – Sample Weekly Plan

| Day | Focus | Workout Details |
|-----|-------|-----------------|
| **Mon** | Strength Hypertrophy | Warm‑up; Back Squat 4×6 @ 75% 1RM; Bulgarian Split Squat 3×8 each leg; Leg Press 3×10; Calf Raise 4×12 |
| **Tue** | Cardio + Core | 30 min steady‑state bike or HIIT (20s sprint / 40s walk) ; Plank variations, Russian twists |
| **Wed** | Rest/Recovery | Light walking, mobility stretches |
| **Thu** | Upper‑Body Strength | Bench Press 4×6 @ 75%; Incline DB Row 3×8; Shoulder Press 3×10; Triceps Pushdown 3×12 |
| **Fri** | Cardio + Core | 30 min running or swimming ; Hanging leg raises, side planks |
| **Sat** | Optional Activity | Outdoor hike, yoga class, or rest |
| **Sun** | Rest/Active Recovery | Gentle stretching, foam rolling |

- **Progressive Overload**: Every week aim to increase the weight by 2–5 kg on major lifts (bench press, squat, deadlift).
- **Rest Recovery**: Sleep ≥ 7 h/night. Include a short active recovery session after intense cardio days (e.g., light cycling or walking).

---

## 3. Tracking Progress

| Metric | Frequency | How to Record |
|--------|-----------|---------------|
| Body weight | Every morning before breakfast | Scale + logbook/app |
| Waist circumference | Weekly | Tape measure at the navel |
| Resting heart rate | Daily | Smartwatch/fitness tracker |
| 5 km run time / pace | Bi‑weekly | GPS watch or running app |
| Strength (1RM estimates) | Monthly | Record max lifts in log |
| Blood pressure glucose (if applicable) | Quarterly | Clinic visit or home monitor |

Use a simple spreadsheet or an app like **MyFitnessPal** or **StrongLifts** to track trends. Plotting these metrics over time will make it easier to spot improvements and stay motivated.

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### Bottom line

- **Running**: Aim for ~5 km in 20–25 minutes; keep improving your pace by a few seconds each month.
- **Strength**: Increase weight or reps every 4–6 weeks, using progressive overload.
- **Monitoring**: media.hoefats.com Track key metrics (time, weight, blood pressure, glucose) to see tangible progress.

With consistent training and regular monitoring, you’ll be able to measure success accurately and keep moving toward your fitness goals. Good luck!