Client Dashboard

Welcome Back,
Client

Here is your personalized 4-day body recomposition plan. Let's build muscle and crush those goals.

--lbs
Current Weight
--g
Daily Protein
--kcal
Daily Calories
Nutrition Focus

Your Macros

A customized high-protein approach tailored to your specific goals.

🍳
Breakfast
Start your day
350
Calories
25g
Protein
35g
Carbs
12g
Fats
  • 2 whole eggs + 2 egg whites
  • 1 slice sourdough toast or 1/2 cup oatmeal
  • 1/2 cup berries
⚡
Pre-Workout Snack
60-90 min before training
250
Calories
20g
Protein
35g
Carbs
3g
Fats
  • 1/2 scoop whey protein
  • 1 banana or rice cakes
🥤
Post-Workout
Within 30 min of training
400
Calories
35g
Protein
45g
Carbs
8g
Fats
  • 4oz chicken breast or 1 scoop protein
  • 1 cup white rice or potatoes
🥩
Dinner
Evening
600
Calories
35g
Protein
45g
Carbs
27g
Fats
  • 5oz lean beef or salmon
  • Large green salad with olive oil
  • 1/2 cup sweet potato
🍳
Breakfast
Start your day
400
Calories
30g
Protein
25g
Carbs
20g
Fats
  • 3 whole eggs
  • Avocado
  • Spinach and bell peppers
🥗
Lunch
Midday
500
Calories
40g
Protein
35g
Carbs
15g
Fats
  • 5oz chicken breast
  • Mixed greens with vinaigrette
  • Quinoa or chickpeas
🥩
Dinner
Evening
500
Calories
35g
Protein
35g
Carbs
15g
Fats
  • 5oz turkey or white fish
  • Roasted veggies (broccoli, asparagus)
  • Olive oil drizzle
🥣
Snack
Anytime
200
Calories
10g
Protein
25g
Carbs
0g
Fats
  • Greek yogurt (0%)
  • Handful of berries
4-Day Split

Your Workouts

Hypertrophy focus to build muscle effectively.

Day 1: Lower
Day 2: Upper
Day 3: Active Rest
Day 4: Lower
Day 5: Full Body
Lower Body
Glute & Quad Focus
45-60 min
1
Strength
Barbell Squats
Focus on depth and driving through your heels.
Warmup1 set × 15 reps
Working Sets3 sets × 8-10 reps
2
Strength
Romanian Deadlifts (RDLs)
Hinge at the hips. Feel the stretch in hamstrings.
Working Sets3 sets × 10-12 reps
3
Hypertrophy
Bulgarian Split Squats
Use dumbbells. Keep torso slightly leaned forward.
Working Sets3 sets × 10 reps/leg
Upper Body
Back & Shoulders Focus
45-60 min
1
Strength
Dumbbell Shoulder Press
Keep core tight and don't arch back excessively.
Working Sets3 sets × 8-10 reps
2
Strength
Lat Pulldowns
Pull to your upper chest. Control the eccentric.
Working Sets3 sets × 10-12 reps
3
Hypertrophy
Seated Cable Rows
Squeeze shoulder blades together at the top.
Working Sets3 sets × 12 reps
Active Recovery
Yoga or Light Walk
30-45 min
🧘‍♀️

Active Rest Day

Take a walk outside, do 30 minutes of light yoga, or just rest. Mobility work is highly encouraged today!

Lower Body 2
Hamstring & Glute Focus
45-60 min
1
Strength
Hip Thrusts
Squeeze glutes hard at the top. Chin tucked.
Working Sets4 sets × 10 reps
2
Hypertrophy
Leg Press
Place feet higher for more hamstring/glute focus.
Working Sets3 sets × 12-15 reps
Full Body
Compound Focus
45-60 min
1
Strength
Deadlifts
Keep back flat, drive through legs.
Working Sets3 sets × 5-8 reps
2
Strength
Push-Ups / DB Bench
Full range of motion.
Working Sets3 sets × 10 reps