Notes - AI Workout and Meal Plans

September 21, 2025

Workout Plan

Warm-up Stretches (10 minutes)

Before starting your workout, it's important to properly warm up your muscles to prevent injury and improve your performance. Here are some stretches you can do to prepare your body:

Hip Flexor Stretch - Kneel on one knee and place your other foot flat on the ground. Lean forward until you feel a stretch in the hip of your back leg. Hold for 15-30 seconds and switch sides.
Shoulder Dislocations - Hold a broomstick with both hands, and slowly lift it over your head and behind your back. Reverse the motion and repeat for 10-15 reps.
Spiderman Lunge - Step forward with one leg and place your hands on the ground inside your foot. Straighten your back leg and hold for 15-30 seconds. Switch sides and repeat.
Cat-Camel - Start on your hands and knees, and alternate between arching your back and rounding it, moving slowly and smoothly.
Leg Swings - Stand facing a wall or support, and swing one leg back and forth, trying to increase the range of motion with each swing. Switch sides and repeat.
Squat to Stand - From a standing position, bend your knees and squat down, placing your hands on the ground. Straighten your legs and lift your hips up, reaching for the ceiling. Repeat for 10-15 reps.

Powerlifting Workout Plan (1 hour)

The following workout plan is designed to improve your strength in the squat, bench press, and deadlift. Aim to perform this workout within an hour, including rest periods.

Day 1 - Squat

Squat - 5 sets x 5 reps @ 80% of 1RM (252 lbs) - Rest for 2 minutes between sets.
Romanian Deadlift - 3 sets x 10 reps @ 60% of 1RM (189 lbs) - Rest for 60 seconds between sets.
Standing Calf Raise - 3 sets x 12 reps @ bodyweight - Rest for 60 seconds between sets.

Day 2 - Bench Press

Bench Press - 5 sets x 5 reps @ 80% of 1RM (164 lbs) - Rest for 2 minutes between sets.
Incline Dumbbell Bench Press - 3 sets x 10 reps @ 60% of 1RM (44 lbs) - Rest for 60 seconds between sets.
Dumbbell Flyes - 3 sets x 12 reps @ 50% of 1RM (22 lbs) - Rest for 60 seconds between sets.

Day 3 - Deadlift

Deadlift - 5 sets x 5 reps @ 80% of 1RM (252 lbs) - Rest for 2 minutes between sets.
Front Squat - 3 sets x 10 reps @ 60% of 1RM (189 lbs) - Rest for 60 seconds between sets.
Plank - 3 sets x 60 seconds - Rest for 60 seconds between sets.

Day 4 - Squat

Squat - 4 sets x 8 reps @ 70% of 1RM (220 lbs) - Rest for 90 seconds between sets.
Leg Press - 3 sets x 10 reps @ 60% of 1RM (378 lbs) - Rest for 60 seconds between sets.
Hanging Leg Raise - 3 sets x 12 reps - Rest for 60 seconds between sets.

Day 5 - Bench Press

Bench Press - 4 sets x 8 reps @ 70% of 1RM (143 lbs) - Rest for 90 seconds between sets.
Close-Grip Bench Press - 3 sets x 10 reps @ 60% of 1RM (38 lbs) - Rest for 60 seconds between sets.
Tricep Pushdowns - 3 sets x 12 reps @ 50% of 1RM (33 lbs) - Rest for 60 seconds between sets.

Day 6 - Deadlift

Deadlift - 4 sets x 8 reps @ 70% of 1RM (220 lbs) - Rest for 90 seconds between sets.
Good Mornings - 3 sets x 10 reps @ 60% of 1RM (126 lbs) - Rest for 60 seconds between sets.
Cable Crunches - 3 sets x 12 reps @ 50% of 1RM (33 lbs) - Rest for 60 seconds between sets.

Day 7 - Squat

Squat - 3 sets x 10 reps @ 60% of 1RM (189 lbs) - Rest for 60 seconds between sets.
Leg Extensions - 3 sets x 10 reps @ 60% of 1RM (84 lbs) - Rest for 60 seconds between sets.
Seated Calf Raise - 3 sets x 12 reps @ bodyweight - Rest for 60 seconds between sets.

Lower-body Focused

Leg Day Workout Plan 1:

Warm-up: 10 minutes on the stationary bike
Barbell Squats: 4 sets x 4 reps (at 85% of your 1RM)
Romanian Deadlifts: 3 sets x 10 reps
Walking Lunges: 3 sets x 12 reps (each leg)
Leg Press: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Leg Day Workout Plan 2:

Warm-up: 10 minutes on the elliptical machine
Box Squats: 5 sets x 5 reps (at 80% of your 1RM)
Bulgarian Split Squats: 3 sets x 8 reps (each leg)
Stiff-legged Deadlifts: 3 sets x 12 reps
Leg Extensions: 3 sets x 15 reps
Seated Calf Raises: 3 sets x 15 reps

Leg Day Workout Plan 3:

Warm-up: 10 minutes on the rowing machine
Barbell Squats: 4 sets x 4 reps (at 85% of your 1RM)
Romanian Deadlifts: 4 sets x 8 reps
Leg Press: 3 sets x 12 reps
Dumbbell Lunges: 3 sets x 10 reps (each leg)
Standing Calf Raises: 3 sets x 15 reps

Leg Day Workout Plan 4:

Warm-up: 10 minutes on the stationary bike
Front Squats: 5 sets x 5 reps (at 80% of your 1RM)
Sumo Deadlifts: 4 sets x 8 reps
Hack Squats: 3 sets x 12 reps
Leg Extensions: 3 sets x 15 reps
Seated Calf Raises: 3 sets x 15 reps

Leg Day Workout Plan 5:

Warm-up: 10 minutes on the elliptical machine
Barbell Squats: 4 sets x 4 reps (at 85% of your 1RM)
Glute Bridges: 3 sets x 12 reps
Walking Lunges: 3 sets x 10 reps (each leg)
Leg Press: 3 sets x 12 reps
Donkey Calf Raises: 3 sets x 15 reps

Power Program

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses3 sets of 3-5 reps
Assistance pressing movement: Weighted dips2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats3 sets of 3-5 reps
Assistance pressing movement: Hack Squats2 sets of 6-10 reps
Assistance extension movement: Leg extensions2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks2 sets of 15-20 reps Day 7: Rest Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.

Smolov

Day1:

4 x 9 245

Day2:

5 x 7 265

Day3

7 x 5 280

Day4

10x3 300

Day 5

4 x 9 265

Day6:

5 x 7 280

Day7:

7 x 5 300

Day8:

10x3 320

Meal Plan

AMERICAN

Day 1:

Breakfast: Greek yogurt with mixed berries and granola (25g protein)
Snack: Protein shake with almond milk and banana (25g protein)
Lunch: Grilled chicken breast with quinoa and roasted vegetables (35g protein)
Snack: Hard-boiled eggs and carrot sticks (12g protein)
Dinner: Baked salmon with sweet potato and steamed broccoli (35g protein)

Day 2:

Breakfast: Scrambled eggs with whole wheat toast and avocado (20g protein)
Snack: Cottage cheese with sliced apples and almonds (18g protein)
Lunch: Tuna salad with mixed greens and whole grain crackers (30g protein)
Snack: Protein bar (20g protein)
Dinner: Grilled flank steak with roasted potatoes and green beans (35g protein)

Day 3:

Breakfast: Protein smoothie with spinach, banana, and almond butter (25g protein)
Snack: Greek yogurt with mixed nuts and honey (18g protein)
Lunch: Turkey breast sandwich on whole grain bread with side salad (25g protein)
Snack: Protein shake with almond milk and blueberries (25g protein)
Dinner: Grilled shrimp skewers with quinoa and grilled asparagus (35g protein)

Day 4:

Breakfast: Omelette with spinach, mushrooms, and feta cheese (20g protein)
Snack: Beef jerky and sliced bell peppers (15g protein)
Lunch: Grilled chicken breast with brown rice and steamed vegetables (35g protein)
Snack: Protein bar (20g protein)
Dinner: Baked tofu with stir-fry vegetables and brown rice (35g protein)

Day 5:

Breakfast: Protein pancakes with peanut butter and banana (25g protein)
Snack: Hard-boiled eggs and celery sticks (12g protein)
Lunch: Grilled chicken Caesar salad with whole grain croutons (30g protein)
Snack: Protein shake with almond milk and strawberries (25g protein)
Dinner: Baked cod with roasted sweet potato and Brussels sprouts (35g protein)

Day 6:

Breakfast: Cottage cheese with sliced peaches and walnuts (18g protein)
Snack: Protein bar (20g protein)
Lunch: Lentil soup with whole grain bread (25g protein)
Snack: Greek yogurt with mixed berries and honey (18g protein)
Dinner: Grilled pork chops with roasted potatoes and green beans (35g protein)

Day 7:

Breakfast: Protein smoothie with spinach, mango, and Greek yogurt (25g protein)
Snack: Protein shake with almond milk and banana (25g protein)
Lunch: Grilled chicken fajitas with whole grain tortillas and guacamole (35g protein)
Snack: Turkey slices and sliced cucumber (12g protein)
Dinner: Baked chicken thighs with roasted sweet potato and broccoli (35g protein)

## ASIAN

Day 1:

Breakfast: Steamed buns with egg and pork filling (20g protein)
Snack: Edamame beans (10g protein)
Lunch: Beef and broccoli stir-fry with brown rice (35g protein)
Snack: Tofu skewers with peanut sauce (15g protein)
Dinner: Grilled salmon with miso-glazed eggplant and soba noodles (35g protein)

Day 2:

Breakfast: Congee with shredded chicken and ginger (20g protein)
Snack: Dried seaweed (5g protein)
Lunch: Shrimp and vegetable dumplings with dipping sauce (25g protein)
Snack: Almond jelly with fruit cocktail (10g protein)
Dinner: Grilled pork belly with kimchi fried rice (35g protein)

Day 3:

Breakfast: Korean-style omelette with scallions and soy sauce (20g protein)
Snack: Roasted peanuts (10g protein)
Lunch: Teriyaki chicken with steamed bok choy and rice noodles (35g protein)
Snack: Matcha latte with almond milk (5g protein)
Dinner: Miso soup with tofu and seaweed, served with salmon sushi rolls (35g protein)

Day 4:

Breakfast: Vietnamese pho with beef slices and herbs (20g protein)
Snack: Fried tofu bites with sweet chili sauce (15g protein)
Lunch: Thai green curry with chicken and vegetables, served with brown rice (35g protein)
Snack: Mango sticky rice (5g protein)
Dinner: Stir-fried beef with snow peas and mushrooms, served with udon noodles (35g protein)

Day 5:

Breakfast: Chinese-style steamed egg with minced pork and scallions (20g protein)
Snack: Roasted edamame beans (10g protein)
Lunch: Pad Thai with shrimp and peanuts (35g protein)
Snack: Bubble milk tea with tapioca pearls (5g protein)
Dinner: Grilled chicken skewers with peanut dipping sauce and cucumber salad (35g protein)

Day 6:

Breakfast: Japanese-style breakfast set with grilled fish, miso soup, and rice (20g protein)
Snack: Seaweed salad (5g protein)
Lunch: Soba noodle salad with grilled tofu and vegetables (25g protein)
Snack: Red bean mochi (5g protein)
Dinner: Korean-style grilled beef ribs with lettuce wraps and kimchi (35g protein)

Day 7:

Breakfast: Taiwanese-style dan bing with egg and scallions (20g protein)
Snack: Green tea ice cream (5g protein)
Lunch: Chinese-style hot and sour soup with tofu and vegetables (20g protein)
Snack: Sweet potato and taro balls (10g protein)
Dinner: Thai basil chicken stir-fry with brown rice (35g protein)

MIDDLE EASTERN

Day 1:

Breakfast: Shakshuka with feta cheese and whole wheat pita bread (20g protein)
Snack: Hummus with carrots and celery sticks (10g protein)
Lunch: Grilled chicken kebab with tabbouleh and quinoa (35g protein)
Snack: Greek yogurt with honey and nuts (15g protein)
Dinner: Lamb chops with roasted eggplant and couscous (35g protein)

Day 2:

Breakfast: Ful medames with boiled eggs and pita bread (20g protein)
Snack: Stuffed grape leaves (dolma) (10g protein)
Lunch: Falafel wrap with tahini sauce and pickles (25g protein)
Snack: Labneh with olives and cucumbers (15g protein)
Dinner: Beef and okra stew with rice pilaf (35g protein)

Day 3:

Breakfast: Mana'eesh za'atar with scrambled eggs and tomatoes (20g protein)
Snack: Baba ghanoush with pita chips (10g protein)
Lunch: Chicken shawarma with hummus and grilled veggies (35g protein)
Snack: Baklava (5g protein)
Dinner: Lamb kofta with cucumber yogurt salad and roasted potatoes (35g protein)

Day 4:

Breakfast: Syrian-style breakfast with labneh, olives, tomatoes, and za'atar (20g protein)
Snack: Spiced chickpeas (10g protein)
Lunch: Grilled fish with roasted pepper salad and quinoa (35g protein)
Snack: Muhammara with pita chips (15g protein)
Dinner: Beef and green bean stew with bulgur pilaf (35g protein)

Day 5:

Breakfast: Turkish-style breakfast with scrambled eggs, feta cheese, tomatoes, and cucumbers (20g protein)
Snack: Roasted almonds (10g protein)
Lunch: Lamb gyro with tzatziki sauce and Greek salad (35g protein)
Snack: Date-filled ma'amoul (5g protein)
Dinner: Chicken and apricot tagine with couscous (35g protein)

Day 6:

Breakfast: Iranian-style omelette with herbs and feta cheese (20g protein)
Snack: Pita chips with hummus and veggies (10g protein)
Lunch: Stuffed bell peppers with ground beef and rice, served with salad (35g protein)
Snack: Baklava (5g protein)
Dinner: Lebanese-style grilled chicken with fattoush salad and pita bread (35g protein)

Day 7:

Breakfast: Egyptian-style ful medames with boiled eggs and pita bread (20g protein)
Snack: Labneh with olives and pita chips (10g protein)
Lunch: Beef kofta with yogurt sauce and rice pilaf (35g protein)
Snack: Roasted chickpeas (15g protein)
Dinner: Grilled fish with herb salad and bulgur pilaf (35g protein)

TRADER JOE’S

Day 1:

Breakfast: Egg white frittata with spinach and mushroom (22g protein)
Snack: Greek yogurt with berries and honey (14g protein)
Lunch: Chicken satay skewers with peanut sauce and Asian-style salad kit (32g protein)
Snack: Turkey jerky (11g protein)
Dinner: Grass-fed beef sirloin roast with roasted vegetables and quinoa (35g protein)

Day 2:

Breakfast: Chicken sausage breakfast burrito (18g protein)
Snack: Hard boiled eggs (12g protein)
Lunch: Black bean and corn enchilada with green chili sauce and salad (22g protein)
Snack: Smoked salmon with crackers (14g protein)
Dinner: Chicken tikka masala with basmati rice and garlic naan (35g protein)

Day 3:

Breakfast: Turkey bacon breakfast burrito (19g protein)
Snack: Cottage cheese with peach slices and almonds (18g protein)
Lunch: Salmon burger with arugula and quinoa salad (30g protein)
Snack: Edamame (13g protein)
Dinner: Beef and broccoli stir-fry with brown rice (35g protein)

Day 4:

Breakfast: Chicken chorizo breakfast burrito (19g protein)
Snack: String cheese with cherry tomatoes (8g protein)
Lunch: Chicken and vegetable pad thai with shrimp spring rolls (32g protein)
Snack: Roasted almonds (6g protein)
Dinner: Grass-fed beef sirloin steak with roasted sweet potatoes and asparagus (35g protein)

Day 5:

Breakfast: Organic turkey bacon and egg white frittata (22g protein)
Snack: Greek yogurt with sliced almonds and honey (14g protein)
Lunch: Organic grass-fed beef burger with sweet potato fries and mixed greens (30g protein)
Snack: Smoked salmon dip with crackers (10g protein)
Dinner: Grilled chicken breasts with spinach and mushroom stuffing and mixed veggies (35g protein)

Day 6:

Breakfast: Turkey sausage and egg white frittata (22g protein)
Snack: Roasted chickpeas (7g protein)
Lunch: Wild salmon with quinoa and brown rice blend and kale and edamame salad (32g protein)
Snack: Hard boiled eggs (12g protein)
Dinner: Grass-fed beef sirloin roast with roasted vegetables and cauliflower gnocchi (35g protein)

Day 7:

Breakfast: Chicken sausage and egg white frittata (22g protein)
Snack: Cottage cheese with pineapple and almonds (18g protein)
Lunch: Chicken and vegetable gyoza with miso soup and mixed greens (30g protein)
Snack: Turkey jerky (11g protein)
Dinner: Grilled shrimp with asparagus and garlic mashed potatoes (35g protein)

INDIAN:

Day 1:

Breakfast: Masala omelette with whole wheat toast (25g protein)
Snack: Greek yogurt with mixed berries and almonds (17g protein)
Lunch: Chicken tikka masala with basmati rice (45g protein)
Snack: Roasted chickpeas (7g protein)
Dinner: Grilled fish curry with mixed vegetables (45g protein)

Day 2:

Breakfast: Tofu and spinach curry with whole wheat chapati (30g protein)
Snack: Roasted almonds (6g protein)
Lunch: Chana masala with brown rice (35g protein)
Snack: Mango lassi (7g protein)
Dinner: Lamb korma with mixed vegetables and quinoa (45g protein)

Day 3:

Breakfast: Paneer bhurji with whole wheat toast (30g protein)
Snack: Roasted cashews (6g protein)
Lunch: Chicken biryani with raita (45g protein)
Snack: Roasted edamame (8g protein)
Dinner: Grilled shrimp with mixed vegetables and basmati rice (45g protein)

Day 4:

Breakfast: Masala scrambled eggs with whole wheat chapati (25g protein)
Snack: Greek yogurt with mixed berries and almonds (17g protein)
Lunch: Tandoori chicken with mixed vegetables and brown rice (45g protein)
Snack: Roasted chickpeas (7g protein)
Dinner: Palak paneer with quinoa (35g protein)

Day 5:

Breakfast: Masala tofu scramble with whole wheat toast (25g protein)
Snack: Roasted almonds (6g protein)
Lunch: Chicken kebab with mixed vegetables and basmati rice (45g protein)
Snack: Mango lassi (7g protein)
Dinner: Fish biryani with raita (45g protein)

Day 6:

Breakfast: Besan chilla with green chutney (30g protein)
Snack: Roasted cashews (6g protein)
Lunch: Chicken tikka with mixed vegetables and quinoa (45g protein)
Snack: Roasted edamame (8g protein)
Dinner: Shrimp curry with mixed vegetables and brown rice (45g protein)

Day 7:

Breakfast: Masala scrambled eggs with whole wheat chapati (25g protein)
Snack: Greek yogurt with mixed berries and almonds (17g protein)
Lunch: Lamb keema with whole wheat naan (35g protein)
Snack: Roasted chickpeas (7g protein)
Dinner: Chana dal with brown rice (35g protein)