CREATE A 7 DAY EXCERISE

Here's a seven-day exercise plan with various workouts to promote muscle gain based on insights from Huberman Lab:

Day 1: Upper Body Strength

• Bench Press: 3 sets of 8-10 reps
• Bent-over Rows: 3 sets of 8-10 reps
• Bicep Curls: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 10-12 reps
• Shoulder Press: 3 sets of 8-10 reps

Day 2: Lower Body Strength

• Squats: 3 sets of 8-10 reps
• Lunges: 3 sets of 10 reps per leg
• Deadlifts: 3 sets of 8-10 reps
• Leg Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 12-15 reps

Day 3: Rest or Active Recovery

• Consider activities like yoga, walking, or light cardio to aid recovery.

Day 4: Cardio and Core

• Running or Cycling: 20-30 minutes
• Planks: 3 sets of 30-60 seconds
• Russian Twists: 3 sets of 12 reps per side
• Sit-ups: 3 sets of 15-20 reps

Day 5: Functional Full Body

• Push-ups: 3 sets of 10-15 reps
• Pull-ups: 3 sets of 5-8 reps
• Burpees: 3 sets of 10 reps
• Mountain Climbers: 3 sets of 30 seconds

Day 6: Rest or Active Recovery

• Light activities similar to Day 3 are encouraged.

Day 7: Flexibility and Calisthenics

• Perform dynamic stretching for all major muscle groups.
• Pistol Squats: 3 sets of 5 reps per leg
• Handstand Practice: 10 minutes (against a wall if needed)
• Backbends: 3 sets of 30 seconds

This plan provides a balanced mix of strength, cardio, and flexibility exercises to support muscle gain and overall fitness. Adjust the intensity and exercises to suit individual fitness levels and personal goals.