

Bryce
Details
First Name | Bryce |
Last Name | Calvin |
Username | bc23 |
My Plans
AI Programming | Hypertrophy-Focused Workout Program Update for Bryce Calvin Barbell Bench Press – 4×6-8 @ 1 RIR; (31X1) — Emphasize full range of motion and control — 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 Superset 3: Incline Dumbbell Flyes – 3×12-15 @ 1 RIR; (30X1) — Control the weight and avoid excessive stretch — Rest 60 sec Day 2: Lower Body (Focus on Strength) and Arms Leg Press (Moderate Weight) – 4×8-10 @ 1 RIR; (30X1) — Ensure knees are aligned with toes to protect tendons — 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 Superset 3: Preacher Curl (EZ Bar) – 3×10-12 @ 1 RIR; (30X1) — Keep tension on the biceps throughout the movement — Rest 60 sec Day 3: Upper Body (Shoulders and Back Focus) Standing Military Press – 4×6-8 @ 0 RIR; (31X1) — Engage core and press straight overhead — Rest 2-3 min Superset 2: Lateral Raises – 3×10-12 @ 1 RIR; (30X1) — Control the weight and avoid using momentum — 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 Day 4: Lower Body (Focus on Strength) and Arms Goblet Squat (Moderate Weight) – 4×10-12 @ 1 RIR; (30X1) — Focus on depth and knee alignment — Rest 2 min Superset 2: Hammer Curls – 4×6-8 @ 0 RIR; (30X1) — Keep elbows close to the body — Rest 60 sec Superset 3: Cable Bicep Curl – 3×10-12 @ 1 RIR; (30X1) — Ensure constant tension on biceps — 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. Stay consistent, focus on your form, and let me know how you feel about these adjustments after your next week of training! |
AI Nutrition Plan | Hi Bryce! Current Weight: 225 lbs Proteins: 225g Analysis and Recommendations 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. 2. Macros Adjustment Proteins: 225g To better align with your fat loss goal, let’s make a slight adjustment: Proteins: 225g (keep this the same to support muscle maintenance) 3. Stress Management Incorporate stress-reducing activities into your routine, such as yoga, meditation, or leisurely walks. Stay Motivated! |
User Details
Sex | Male |
Client Type | Lifestyle |
Training Level | Advanced |
Frequency | 4x |
Muscle Group | Full Upper |
Focus | Hypertrophy |