Weekly Workout and Meal Plan

A tailored plan for busy beginners focused on cardio, push variations, back work, and muscle-building nutrition

Key Highlights

Structured Cardio & Strength: Enjoy strict 1-hour runs on Mondays and Fridays with dedicated strength training on other days.
Customized Push & Back Sessions: Incorporates varied pushup routines, alternative dumbbell exercises for back, chest, and triceps with clear progression.
Nutrition for Muscle Gain: Detailed meal plan including specific protein and calorie recommendations to help gain weight and build muscle.

Weekly Workout Plan Overview

This weekly workout plan is designed for a late beginner with only 30-45 minutes available per day. Given your busy schedule, the plan integrates two primary cardio days on Monday and Friday where you will perform a 1-hour run. Your rest days are on Saturday and Sunday to ensure proper recovery after a hectic work period. For your strength training days, we focus on varied push exercises and dumbbell-based workouts.

Workout Schedule

The following schedule breaks down what to do each day:

Monday & Friday: Cardio (Running)

Duration: 1 hour run per day
Intensity: Steady state run or interval running (e.g., mix 5 minutes faster pace with 2 minutes slower pace)
Warm-up: 5-10 minutes of light jogging or dynamic stretching before the run
Cool-down: 5 minutes of light walking and stretching afterwards.

Tuesday: Push Day - Variation of Pushups & Chest/Triceps Work

This day focuses on different pushup variations to build strength while accommodating the current maximum of 15 pushups. You will integrate exercises that challenge your muscles with both bodyweight movements and dumbbell techniques.

Standard Pushups: 3 sets of AMRAP (aim for 10-15 based on current ability)
Incline Pushups: (using a bench or sturdy chair) 3 sets of 10-12 reps; this variation reduces load if needed
Knee Pushups: 3 sets of 12-15 reps to help maintain proper form as you build strength
Dumbbell Chest Press: 3 sets of 10-12 reps (if available, otherwise continue with variations)
Tricep Dips (optional): 3 sets of 10-12 reps using a chair to target triceps

Wednesday: Back & Dumbbell Session

This workout day is dedicated to strengthening your back using the dumbbell you have, along with exercises that engage the shoulders and arms.

Dumbbell Rows: 3 sets of 10-12 reps per arm. Ensure a slow, controlled movement to maximize muscle contraction.
Single-Arm Dumbbell Rows: 2 sets of 8-10 reps per side for additional focus on each side.
Dumbbell Pullovers: 3 sets of 10 reps to engage the upper back and chest muscles.
Dumbbell Shrugs: 3 sets of 12 reps to target the trapezius muscles and improve posture.

Thursday: Leg & Core Session

On Thursdays, the routine shifts to lower body and core workouts which help with overall stability and strength.

Bodyweight Squats: 3 sets of 15 reps. Keep your chest up and back straight.
Lunges: 3 sets of 10-12 reps per leg. Alternate legs and ensure proper depth and balance.
Dumbbell Goblet Squats: 3 sets of 10 reps. Hold a dumbbell at chest level while squatting to add resistance.
Plank: 3 sets of 30-45 seconds. Maintain a straight line from head to toe to activate your core effectively.
Dumbbell Russian Twists: 3 sets of 15 reps to target the oblique muscles.

Saturday & Sunday: Rest & Recovery

These days are strictly reserved for rest. Use them to catch up on sleep, hydrate well, and let your muscles rebuild after the week’s training.

Comprehensive Workout Plan Graph

The following table provides a clear, printable guide that outlines each day's exercises, sets, reps, and rest periods:

Day	Workout	Exercise	Sets	Reps	Rest
Monday	Cardio	1-hour Run	-	-	-
Tuesday	Push & Chest/Triceps	Standard Pushups	3	AMRAP (10-15)	60 sec
		Incline Pushups	3	10-12	60 sec
		Knee Pushups	3	12-15	60 sec
		Dumbbell Chest Press	3	10-12	60 sec
		Tricep Dips (Chair)	3	10-12	60 sec
Wednesday	Back & Dumbbell	Dumbbell Rows	3	10-12 per arm	60 sec
		Single-Arm Dumbbell Rows	2	8-10 per arm	60 sec
		Dumbbell Pullovers	3	10	60 sec
		Dumbbell Shrugs	3	12	60 sec
Thursday	Legs & Core	Bodyweight Squats	3	15	60 sec
		Lunges (per leg)	3	10-12	60 sec
		Dumbbell Goblet Squats	3	10	60 sec
		Plank	3	30-45 sec	60 sec
		Dumbbell Russian Twists	3	15	60 sec
Friday	Cardio	1-hour Run	-	-	-
Saturday & Sunday	Rest	No structured exercises. Active recovery recommended.

Meal Plan for Muscle Gain

This meal plan is designed with your height (178 cm) and weight (69 kg/152 lbs) in mind. To gain weight and build muscle, you should consume about 300-500 extra calories above your maintenance and focus on protein-rich meals. Aim for roughly 1 to 1.5 grams of protein per pound of body weight daily which translates to around 150-170 grams of protein.

General Guidelines

Protein: Aim for lean proteins such as chicken breast and lean beef. Incorporate eggs and dairy products like Greek yogurt for variety. For instance, 100g of cooked chicken typically delivers ~30g of protein.
Carbohydrates: Focus on whole grains (brown rice, quinoa, oats) and starchy vegetables to provide energy for workouts.
Fats: Include healthy fats from nuts, seeds, avocados, and olive oil to support overall health.
Meal Frequency: Eat 5-6 smaller meals throughout the day to maintain energy levels and support muscle repair.
Hydration: Drink plenty of water (at least 2-3 liters daily) and consider a protein shake post-workout.

Sample Daily Meal Breakdown

Breakfast: Scrambled eggs (3 eggs) with a side of whole-grain toast, avocado slices, and a serving of oatmeal or fruit.

Mid-Morning Snack: Greek yogurt (200g) mixed with a handful of almonds or walnuts, and a piece of fruit.

Lunch: Approximately 150-200g of grilled chicken breast or lean beef with brown rice or quinoa and plenty of mixed vegetables (broccoli, carrots, bell peppers).

Afternoon Snack: A protein shake mixed with milk and peanut butter or a small sandwich with lean protein.

Dinner: Another portion (roughly 150-200g) of lean protein such as beef, chicken, or fish, served with sweet potato or whole-grain pasta and a fresh vegetable salad.

Before Bed Snack: Cottage cheese or a casein protein shake to support overnight muscle recovery.

Protein Focus and Serving Guidance

For muscle growth, it is vital to distribute your protein intake evenly throughout the day. Here is an example of how you can portion your protein:

Meal	Protein Source	Serving Size	Approx. Protein (g)
Breakfast	Eggs / Greek Yogurt	3 eggs or ~200g yogurt	~20-25
Lunch	Chicken Breast/Lean Beef	150-200g	~40-50
Afternoon Snack	Protein Shake	1 scoop (20-30g protein per serving)	~25-30
Dinner	Chicken/Beef/Fish	150-200g	~40-50
Before Bed	Cottage Cheese/Casein Shake	1 serving	~20

Visual References for Exercises

To help you maintain proper form, here are a few exercise references with images. Simply search the terms on a reliable fitness website, or print the images from the links provided:

Pushups: Look for images demonstrating standard, incline, and knee pushups.
Dumbbell Chest Press: Search for proper bench or floor techniques with dumbbells.
Dumbbell Rows: Visual tutorials emphasize the correct posture and slow movement.
Bodyweight Squats: Find images that show proper squat depth and knee alignment.
Plank: Ensure your form is straight keeping the body rigid.

Below are example image links for your reference: