Details

First Name

Bryce

Last Name

Calvin

Username

bc23

My Plans

AI Programming

Hypertrophy-Focused Workout Program Update for Bryce Calvin
Hello Bryce,
It’s fantastic to hear that everything is going well and that you’re ready to keep pushing towards your hypertrophy goals! Based on your recent feedback, I’ve designed an updated workout program that considers your RPE of 7 and average soreness of 7, while continuing to monitor your knee tendinitis. The goal is to challenge you appropriately while minimizing pain.
Updated Program
Day 1: Upper Body (Chest and Back Focus)
Superset 1:

Barbell Bench Press – 4×6-8 @ 1 RIR; (31X1) — Emphasize full range of motion and control — Rest 2-3 min
Bent Over Barbell Row – 4×6-8 @ 1 RIR; (31X1) — Maintain a neutral spine and avoid momentum — Rest 2-3 min

Superset 2:

Seated DB Overhead Press – 3×10-12 @ 1 RIR; (30X1) — Keep core engaged and avoid arching your back — Rest 90 sec
Lat Pulldown – 3×10-12 @ 1 RIR; (31X1) — Focus on squeezing shoulder blades together — Rest 90 sec

Superset 3:

Incline Dumbbell Flyes – 3×12-15 @ 1 RIR; (30X1) — Control the weight and avoid excessive stretch — Rest 60 sec
Seated Cable Row – 3×12-15 @ 1 RIR; (30X1) — Keep chest up and pull towards lower ribcage — Rest 60 sec

Day 2: Lower Body (Focus on Strength) and Arms
Superset 1:

Leg Press (Moderate Weight) – 4×8-10 @ 1 RIR; (30X1) — Ensure knees are aligned with toes to protect tendons — Rest 2 min
Leg Curl – 4×10-12 @ 1 RIR; (30X1) — Focus on controlled movement — Rest 2 min

Superset 2:

Barbell Bicep Curl – 4×6-8 @ 0 RIR; (30X1) — Avoid swinging the weight and keep elbows stationary — Rest 60 sec
Tricep Dips (Assisted if needed) – 4×6-8 @ 0 RIR; (30X1) — Maintain full range of motion and control — Rest 60 sec

Superset 3:

Preacher Curl (EZ Bar) – 3×10-12 @ 1 RIR; (30X1) — Keep tension on the biceps throughout the movement — Rest 60 sec
Overhead Tricep Extension (Rope) – 3×10-12 @ 1 RIR; (30X1) — Ensure elbows stay close to the head — Rest 60 sec

Day 3: Upper Body (Shoulders and Back Focus)
Superset 1:

Standing Military Press – 4×6-8 @ 0 RIR; (31X1) — Engage core and press straight overhead — Rest 2-3 min
Pull-Ups (Assisted if needed) – 4×6-8 @ 0 RIR; (31X1) — Focus on full range of motion and control — Rest 2-3 min

Superset 2:

Lateral Raises – 3×10-12 @ 1 RIR; (30X1) — Control the weight and avoid using momentum — Rest 90 sec
Face Pulls – 3×10-12 @ 1 RIR; (30X1) — Squeeze shoulder blades together at the top — Rest 90 sec

Superset 3:

Single Arm Dumbbell Row – 3×10-12 @ 1 RIR; (30X1) — Keep a stable stance and control the weight — Rest 60 sec
Rear Delt Flyes – 3×10-12 @ 1 RIR; (30X1) — Focus on rear delts and control the movement — Rest 60 sec

Day 4: Lower Body (Focus on Strength) and Arms
Superset 1:

Goblet Squat (Moderate Weight) – 4×10-12 @ 1 RIR; (30X1) — Focus on depth and knee alignment — Rest 2 min
Romanian Deadlift (Moderate Weight) – 4×10-12 @ 1 RIR; (30X1) — Keep back straight and hinge at the hips — Rest 2 min

Superset 2:

Hammer Curls – 4×6-8 @ 0 RIR; (30X1) — Keep elbows close to the body — Rest 60 sec
Skull Crushers – 4×6-8 @ 0 RIR; (30X1) — Focus on tricep extension without elbow flare — Rest 60 sec

Superset 3:

Cable Bicep Curl – 3×10-12 @ 1 RIR; (30X1) — Ensure constant tension on biceps — Rest 60 sec
Tricep Pushdown (Rope) – 3×10-12 @ 1 RIR; (30X1) — Keep elbows stationary and engage triceps fully — Rest 60 sec

Specific Recommendations

Increase Weights: Given your readiness to push harder, aim to increase your weights by 2.5-5 lbs weekly, especially for compound movements, while ensuring proper form.
Monitor Progress: Track your weights and RPE weekly to ensure consistent progression. If your RPE remains low, adjust weights accordingly.
Recovery Focus: Continue to prioritize recovery and listen to your body. If you feel discomfort in your knees, it’s important to reduce the load or adjust the exercise as necessary.

Stay consistent, focus on your form, and let me know how you feel about these adjustments after your next week of training!
Best regards,P2 AI Training Coach

AI Nutrition Plan

Hi Bryce!
Thank you for checking in and providing your current data. You’re making great progress and it’s fantastic to see your dedication with 100% adherence and a high activity level!
Current Overview

Current Weight: 225 lbs
Target Weight: 200 lbs
Energy Levels: Low
Current Macros:

Proteins: 225g
Carbs: 300g
Fats: 100g

Analysis and Recommendations
Looking through your past data, here are some key points and recommendations:
1. Energy Levels
Your energy levels are currently low. This could be due to several factors, including high stress and poor sleep mentioned in previous check-ins. To help boost your energy:

Ensure you’re getting 7-8 hours of quality sleep each night. Consider creating a bedtime routine that includes reducing screen time 1 hour before bed and incorporating relaxation techniques like meditation or deep breathing exercises.
Stay hydrated by drinking at least 3-4 liters of water daily.
Include nutrient-dense foods in your diet such as leafy greens, nuts, seeds, and whole grains to provide sustained energy.

2. Macros Adjustment
Your current macros are:

Proteins: 225g
Carbs: 300g
Fats: 100g

To better align with your fat loss goal, let’s make a slight adjustment:

Proteins: 225g (keep this the same to support muscle maintenance)
Carbs: 250g (reduce by 50g to create a calorie deficit)
Fats: 90g (reduce by 10g to further support the calorie deficit)

3. Stress Management
You’ve mentioned high stress in the past. Chronic stress can impact weight loss and overall health. Here are some strategies to manage stress:

Incorporate stress-reducing activities into your routine, such as yoga, meditation, or leisurely walks.
Ensure you’re taking breaks throughout the day to relax and recharge.
Consider talking to a professional if stress becomes overwhelming.

Stay Motivated!
You’re doing an amazing job sticking to your plan and maintaining a high activity level. Remember, consistency is key. Keep pushing forward, and don’t hesitate to reach out if you have any questions or need further support. You got this, Bryce!
Keep up the great work and stay focused on your goals!
Friendly sign-off,
P2 AI Nutrition Coach

User Details

Sex

Male

Client Type

Lifestyle

Training Level

Advanced

Frequency

4x

Muscle Group

Full Upper

Focus

Hypertrophy

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