Day 2 – Pull (Back, Rear Delts & Biceps)
Deadlift: 3x5
Weighted Pull-ups: 4x6-10
Chest Supported Row: 3x8-10
Wide Grip Lat Pulldown: 3x10-12
Face Pull: 4x15
EZ Bar Curl: 3x10-12
Incline Dumbbell Curl: 3x12
Abs
Hanging Leg Raises: 3x15
Cable Crunch: 3x20
Wednesday Nutrition Plan (Pull Day)
Daily Target
Calories: ~3,250 kcal
Protein: ~220 g
Carbohydrates: ~360 g
Fat: ~80 g
Meal 1: Breakfast (7:00–8:00 AM)
5 whole eggs
100 g oats
1 banana
1 tbsp natural peanut butter
Macros
Protein: 45 g
Carbs: 85 g
Fat: 32 g
Meal 2: Mid-Morning (10:30–11:00 AM)
200 g grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Macros
Protein: 55 g
Carbs: 70 g
Fat: 10 g
Meal 3: Pre-Workout (1½–2½ Hours Before Training)
170 g lean beef
250 g baked sweet potato
Steamed broccoli
Macros
Protein: 42 g
Carbs: 60 g
Fat: 12 g
Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Macros
Protein: 50 g
Carbs: 45 g
Fat: 3 g
Meal 5: Dinner
225 g grilled salmon
250 g baked potatoes
Green beans
Macros
Protein: 50 g
Carbs: 65 g
Fat: 22 g
Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Macros
Protein: 30 g
Carbs: 15 g
Fat: 10 g
Hydration & Supplements
Water: 3.5–4.5 L
Creatine Monohydrate: 5 g
Fish Oil: 2–3 g EPA/DHA
Magnesium Glycinate: Before bed
Deadlift: 3x5
Weighted Pull-ups: 4x6-10
Chest Supported Row: 3x8-10
Wide Grip Lat Pulldown: 3x10-12
Face Pull: 4x15
EZ Bar Curl: 3x10-12
Incline Dumbbell Curl: 3x12
Abs
Hanging Leg Raises: 3x15
Cable Crunch: 3x20
Wednesday Nutrition Plan (Pull Day)
Daily Target
Calories: ~3,250 kcal
Protein: ~220 g
Carbohydrates: ~360 g
Fat: ~80 g
Meal 1: Breakfast (7:00–8:00 AM)
5 whole eggs
100 g oats
1 banana
1 tbsp natural peanut butter
Macros
Protein: 45 g
Carbs: 85 g
Fat: 32 g
Meal 2: Mid-Morning (10:30–11:00 AM)
200 g grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Macros
Protein: 55 g
Carbs: 70 g
Fat: 10 g
Meal 3: Pre-Workout (1½–2½ Hours Before Training)
170 g lean beef
250 g baked sweet potato
Steamed broccoli
Macros
Protein: 42 g
Carbs: 60 g
Fat: 12 g
Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Macros
Protein: 50 g
Carbs: 45 g
Fat: 3 g
Meal 5: Dinner
225 g grilled salmon
250 g baked potatoes
Green beans
Macros
Protein: 50 g
Carbs: 65 g
Fat: 22 g
Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Macros
Protein: 30 g
Carbs: 15 g
Fat: 10 g
Hydration & Supplements
Water: 3.5–4.5 L
Creatine Monohydrate: 5 g
Fish Oil: 2–3 g EPA/DHA
Magnesium Glycinate: Before bed
