My current Workout Plan generated by Grok

May 7, 2025

Twice-Weekly Muscle Group Workout Plan

Goals

  • Fat Loss: ~350–450 kcal/day (strength: 200–300 kcal, cardio/walking: 150–250 kcal) to support ~1800 kcal diet.
  • Muscle Growth: Train chest, back, legs, arms, shoulders, core 2x/week, 3–4 sets, 8–15 reps.
  • Constraints: No gym, two 5 kg dumbbells, 1–1.5 hr/day, 10 hr/day SWE work.

Push Workout: Mon, Thrus - (1 hr workout)

  • Muscles: Chest, Triceps, Shoulders
  • Excercises:
    1. Normal Pushups: 3x12
    2. Incline Pushups: 3x15
    3. Overhead Press: 3x12
    4. Lateral Raises: 3x12
    5. Tricep Overhead Extension: 3x12
    6. Back Forearm Curl: 3x15
  • Calories: ~200-250 kcal

Pull Workout: Tues, Fri - (1 hr workout)

  • Muscles: Back, Biceps, Forearms
  • Excercises:
    1. Bent-Over Dumbbell Rows: 3x12
    2. Reverse Flys: 3x12
    3. Bicep Curl: 3x15
    4. Hammer Curl: 3x12
    5. Front Forearm Curl: 3x15
    6. Shrugs: 3x15
  • Calories: ~200-250 kcal

Legs & Core Workout: Web, Sat - (1 hr workout)

  • Muscles: Quads, glutes, hamstrings, calves, abs, obliques.
  • Excercises:
    1. Squats: 3x15
    2. Bulgarian Split Squats: 3x12
    3. Lunges: 3x12
    4. Plank: 3x30
    5. Leg raises: 3x15
    6. Calf raises: 3x15
  • Calories: ~200-250 kcal

Brisk Walking: (7x/week, 1 hr)

  • Calories: ~200-300 kcal