7-day workout routine and nutrition plan for weight gain :
Day 1:
- Workout: Full-body strength training with weights, including bench press, pull-ups or lat pulldowns, barbell squats, and standing military press. 3-4 sets of 6-8 reps for each exercise.
- Nutrition: Whole-grain oatmeal with Greek yogurt, berries, and a banana for breakfast. Grilled chicken breast, whole-grain rice, and roasted vegetables for lunch. Baked salmon, steamed broccoli, and sweet potato for dinner. Include healthy snacks like smoothies made with protein powder and peanut butter or hummus with veggies throughout the day.
Day 2:
- Workout: 30-40 minutes of high-intensity interval training (HIIT) cardio such as running, cycling, rowing, or swimming
- Nutrition: Scrambled eggs with avocado and whole-grain toast for breakfast. Grilled steak with Quinoa salad for lunch. Baked chicken with brown rice and mixed vegetables for dinner. Plenty of snacks like Greek yogurt with granola, protein bars, and trail mix throughout the day.
Day 3:
- Workout: Rest and recovery day
- Nutrition: Protein-rich breakfast with egg white omelet and veggies, tuna salad with whole-grain crackers for lunch, steak or salmon with a green salad and sweet potato for dinner. Snacks could include nuts, fresh fruits, or protein smoothies.
Day 4:
- Workout: Full-body strength training again, focusing on compound exercises that target multiple muscle groups at once. Examples include deadlifts, squats, bench press, and pull-ups or lat pulldowns. 3-4 sets of 6-8 reps for each exercise.
- Nutrition: Whole-grain pancakes with peanut butter and maple syrup for breakfast. Grilled chicken breast with sweet potato and mixed veggies for lunch. Baked fish with brown rice and roasted vegetables for dinner. Snacks could be a protein shake or smoothie, cheese and crackers, or muffins made with almond flour and fruit.
Day 5:
- Workout: 30-40 minutes of moderate-intensity cardio such as running, cycling, or swimming.
- Nutrition: Breakfast with a healthy mixture of whole-grain toast, scrambled eggs, avocado, and bacon. Smoothie with whey protein as mid-morning snack. Grilled steak with baked potato and salad for lunch. Grilled salmon fillet with mixed veggies and quinoa for dinner. Snacks can be a mixture of nuts, fruits, and energy bars.
Day 6:
- Workout: Full-body strength training again, incorporating exercises such as pull-ups, pyramid push-ups, barbell squats, and seated cable rows. 3-4 sets of 8-10 reps for each exercise.
- Nutrition: Greek yogurt with granola and mixed berries for breakfast. Tuna sandwich with whole-grain bread for lunch. Grilled chicken or fish with a baked potato for dinner. Snacks could include hummus with veggies, cheese and crackers, or protein bars.
Day 7:
- Workout: Rest and recovery day
- Nutrition: Breakfast can be a smoothie with protein powder and mixed fruits, a grilled chicken or turkey wrap with mixed greens for lunch, and grilled chicken or beef with brown rice and mixed veggies for dinner. Snacks could include protein bars, trail mix, or grilled cheese sandwiches.
Remember, consistency is key when it comes to weight gain. Make sure to stay committed to your workout routine and nutrition plan to see the results you want. If you have any concerns or questions, consult with a registered dietitian or certified personal trainer.
