Bodybuilding exercise plan which make you powerful strong Elite powerful if you follow it with consistency
Powerful 6-Day Body-Building Plan
For: Age 16 | Height: 5'4" | Weight: 45 kg
General Rules
• Warm-up: 5–10 minutes before every workout
• Rest between sets: 60–90 seconds
• Sleep: 8–9 hours every night
• Drink water: 2–3 liters daily
• Progression: Try to do 1–2 more reps every 1–2 weeks
Monday – Push (Chest, Shoulders, Triceps)
• Push-ups – 4 × 12–15
• Incline Push-ups – 3 × 12
• Pike Push-ups – 3 × 10
• Chair Dips – 3 × 10–12
• Plank – 3 × 45 seconds
• Leg Raises – 3 × 12
Tuesday – Pull (Back, Biceps)
• Pull-ups (or Assisted Pull-ups) – 4 sets (as many as possible)
• Body Rows – 4 × 10
• Backpack Rows – 3 × 12
• Backpack Bicep Curls – 3 × 15
• Superman Holds – 3 × 30 seconds
• Side Planks – 3 × 30 seconds each side
Wednesday – Legs & Explosive Power
• Bodyweight Squats – 4 × 20
• Lunges – 3 × 12 each leg
• Glute Bridges – 3 × 15
• Calf Raises – 4 × 25
• Squat Jumps – 3 × 10
• Mountain Climbers – 3 × 30 seconds
Thursday – Upper Body Strength
• Push-ups – 4 × 15
• Pull-ups – 4 sets (as many as possible)
• Pike Push-ups – 3 × 12
• Chair Dips – 3 × 12
• Backpack Rows – 3 × 12
• Plank – 3 × 60 seconds
Friday – Conditioning & Core
• Burpees – 3 × 8–10
• Jump Squats – 2 × 10
• High Knees – 4 × 30 seconds
• Bear Crawl – 3 × 30 seconds
• Plank – 3 × 60 seconds
• Leg Raises – 3 × 15
Saturday – Full Body Challenge
• Push-ups – 4 × 15
• Pull-ups – 4 sets (as many as possible)
• Squats – 4 × 20
• Lunges – 3 × 12 each leg
• Backpack Rows – 3 × 12
• Chair Dips – 3 × 12
• Plank – 3 × 60 seconds
Sunday – Light Recovery
• Easy Walk – 20 minutes
• Full Body Stretching – 15 minutes
• Deep Breathing – 5 minutes
Muscle-Gain Foods
• Eggs: 3–4 per day (if you eat eggs)
• Milk: 2 glasses per day
• Paneer, dal, chana, rajma, soy chunks
• Rice and roti
• Bananas and peanuts
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