Day 1: Push
Barbell bench press (3 sets of 8-12 reps)
Barbell military press (3 sets of 8-12 reps)
Dumbbell incline press (3 sets of 8-12 reps)
Dumbbell lateral raises (3 sets of 8-12 reps)
Dumbbell tricep extensions (3 sets of 8-12 reps)
Day 2: Pull
Barbell deadlifts (3 sets of 8-12 reps)
Barbell bent over rows (3 sets of 8-12 reps)
Lat pulldowns (3 sets of 8-12 reps)
Dumbbell upright rows (3 sets of 8-12 reps)
Dumbbell single arm bicep curls (3 sets of 8-12 reps)
Day 3: Legs
Barbell squats (3 sets of 8-12 reps)
Bulgarian split squat (3 sets of 8-12 reps)
Leg press (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Standing calf raises (3 sets of 8-12 reps)
Day 4: Push
Push ups (3 sets of 8-12 reps)
Barbell incline bench press (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 8-12 reps)
Tricep pushdowns (3 sets of 8-12 reps)
Day 5: Pull
Pull ups (3 sets of 8-12 reps)
Seated cable row (3 sets of 8-12 reps)
Face pulls (3 sets of 8-12 reps)
Barbell bicep curl (3 sets of 8-12 reps)
Barbell good mornings (3 sets of 8-12 reps)
Day 6: Legs
Goblet squats (3 sets of 8-12 reps)
Lunges (3 sets of 8-12 reps)
Hip thrust (3 sets of 8-12 reps)
Romanian deadlifts (3 sets of 8-12 reps)
Glute kickbacks (3 sets of 8-12 reps)
Day 7: Rest
Vegetarian Meal Plan for Muscle Gain
Day 1:
Breakfast: Moong dal chilla (lentil pancakes) with spinach, served with a side of low-fat yogurt
Snack: Apple slices with almond butter
Lunch: Chickpea salad with mixed greens, cherry tomatoes, cucumber, and a lemon-tahini dressing
Snack: Cottage cheese with pineapple chunks
Dinner: Paneer tikka with a side of quinoa and sautéed green beans
Snack (Optional): Protein smoothie with spinach, banana, and almond milk
Day 2:
Breakfast: Oatmeal with banana slices, chia seeds, and a scoop of plant-based protein powder
Snack: Sliced apple with peanut butter
Lunch: Lentil soup (dal) with a side of whole wheat roti and steamed broccoli
Snack: Hummus with carrot and cucumber sticks
Dinner: Vegetable biryani made with brown rice and a side of cucumber raita
Snack (Optional): Greek yogurt with a tablespoon of peanut butter
Day 3:
Breakfast: Smoothie with spinach, frozen berries, plant-based protein powder, and almond milk
Snack: Mixed nuts and seeds
Lunch: Whole grain wrap with hummus, roasted vegetables, and mixed greens
Snack: Sliced bell peppers with guacamole
Dinner: Stuffed bell peppers with quinoa, black beans, corn, and a sprinkle of cheese (if not vegan)
Snack (Optional): Casein protein shake (or plant-based protein powder if vegan)
Day 4:
Breakfast: Whole grain toast with scrambled tofu and avocado
Snack: Cottage cheese with a handful of berries
Lunch: Grilled vegetable and chickpea bowl with brown rice
Snack: Edamame
Dinner: Eggplant and spinach curry with a side of basmati rice
Snack (Optional): Protein smoothie with mixed fruit and Greek yogurt (or plant-based yogurt)
Day 5:
Breakfast: Chia pudding made with almond milk and topped with sliced kiwi and a drizzle of honey
Snack: Peanut butter and banana on whole grain rice cakes
Lunch: Sweet potato and black bean salad with avocado and lime dressing
Snack: Greek yogurt with a handful of walnuts (or plant-based yogurt for vegan)
Dinner: Vegetable and lentil shepherd’s pie with a mashed sweet potato topping
Snack (Optional): Cottage cheese with a dash of cinnamon (or plant-based alternative)
Day 6:
Breakfast: Protein pancakes topped with fresh strawberries and a dollop of Greek yogurt (or plant-based yogurt)
Snack: Protein bar (ensure it's vegetarian or vegan)
Lunch: Spinach and feta stuffed portobello mushrooms with a side of quinoa
Snack: Sliced apple with cheese (or vegan cheese)
Dinner: Butternut squash and chickpea stew with a side of whole grain bread
Snack (Optional): Smoothie with plant-based protein powder, spinach, and mixed berries
Day 7:
Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
Snack: Greek yogurt with a spoonful of flaxseeds (or plant-based yogurt)
Lunch: Mediterranean quinoa salad with chickpeas, olives, cucumber, and a light vinaigrette
Snack: Protein shake with a small handful of almonds
Dinner: Veggie kebabs with tofu, bell peppers, zucchini, and couscous
Snack (Optional): Cottage cheese with a drizzle of honey (or plant-based alternative)
Meal Plan for Muscle Gain (Non-Vegetarian)
Day 1:
Breakfast: Masala omelette with spinach, tomatoes, and onions; whole wheat paratha
Snack: Greek yogurt with honey and a handful of almonds
Lunch: Grilled chicken tikka with brown rice and mixed vegetable curry
Snack: Sliced apple with peanut butter
Dinner: Baked fish with tandoori spices, served with sautéed spinach and sweet potato
Snack (Optional): Protein shake with almond milk and a banana
Day 2:
Breakfast: Overnight oats made with almond milk, topped with chia seeds, and a few slices of mango
Snack: Roasted chickpeas
Lunch: Chicken curry with a side of quinoa and steamed broccoli
Snack: Hummus with whole grain crackers or vegetable sticks
Dinner: Tandoori chicken breast with a side of mixed vegetable salad
Snack (Optional): Cottage cheese with a dash of black pepper
Day 3:
Breakfast: Smoothie with spinach, frozen berries, whey protein powder, and a touch of honey
Snack: Mixed nuts and seeds
Lunch: Rajma (kidney bean curry) with brown rice and a side of cucumber salad
Snack: Sliced bell peppers with a yogurt-based dip
Dinner: Pork tenderloin cooked with garam masala, served with sautéed green beans and whole wheat roti
Snack (Optional): Casein protein shake
Day 4:
Breakfast: Poha with peas, peanuts, and a side of low-fat yogurt
Snack: Cottage cheese with pineapple chunks
Lunch: Grilled chicken kebabs with a side of couscous and a mixed vegetable raita
Snack: Edamame or roasted moong dal
Dinner: Fish curry made with coconut milk, served with brown rice and steamed carrots
Snack (Optional): Protein smoothie with mixed fruit and a scoop of whey protein
Day 5:
Breakfast: Idli with sambar and a side of coconut chutney
Snack: Peanut butter and banana on whole grain toast
Lunch: Chicken biryani with a side of raita and a mixed green salad
Snack: Greek yogurt with a handful of walnuts
Dinner: Grilled chicken breast with sautéed bell peppers, onions, and a side of quinoa
Snack (Optional): Cottage cheese with a sprinkle of cinnamon
Day 6:
Breakfast: Protein pancakes made with besan (chickpea flour) and topped with fresh strawberries
Snack: Protein bar (ensure it’s suited to your dietary needs)
Lunch: Chicken kebabs with a side of whole wheat naan and a cucumber-tomato salad
Snack: Sliced apple with a small handful of mixed nuts
Dinner: Baked fish fillets with lemon and herbs, served with roasted sweet potatoes and a side of green beans
Snack (Optional): Smoothie with whey protein, spinach, and mixed berries
Day 7:
Breakfast: Overnight oats with almond milk, chia seeds, and a handful of mixed nuts
Snack: Greek yogurt with a spoonful of flaxseeds
Lunch: Mutton or chicken stew with a side of brown rice and a mixed vegetable salad
Snack: Protein shake with a small handful of almonds
Dinner: Lemon herb grilled chicken breast with a side of wild rice and sautéed vegetables
Snack (Optional): Cottage cheese with a drizzle of honey
Protein Powders
Carbohydrate Powders
Electrolytes
Fatty Acids (Omegas)
Vitamin D
Caffeine
Creatine
Magnesium
Beta Alanine