Weekly Workout

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### Catalyst Workout Plan

Workout Structure: Aim for at least 4-5 workout sessions per week, alternating between strength training and cardiovascular workouts.

#### Weekly Schedule

- Monday: Upper Body Strength

- Tuesday: Lower Body Strength

- Wednesday: High-Intensity Interval Training (HIIT)

- Thursday: Rest or Active Recovery (light cardio, yoga)

- Friday: Full Body Strength

- Saturday: Steady State Cardio

- Sunday: Rest

### Strength Training Workouts

Upper Body Strength (Monday)

1. Bench Press or Push-Ups: 4 sets of 6-10 reps

2. Bent-Over Rows: 4 sets of 6-10 reps

3. Shoulder Press: 3 sets of 8-12 reps

4. Pull-Ups or Lat Pull-Downs: 3 sets of 6-10 reps

5. Dumbbell Tricep Extensions: 3 sets of 10-15 reps

6. Bicep Curls: 3 sets of 10-15 reps

Lower Body Strength (Tuesday)

1. Squats (Barbell or Bodyweight): 4 sets of 6-10 reps

2. Deadlifts (Conventional or Romanian): 4 sets of 6-10 reps

3. Lunges (Walking or Stationary): 3 sets of 8-12 reps per leg

4. Leg Press: 3 sets of 8-12 reps

5. Calf Raises: 4 sets of 12-15 reps

6. Plank: 3 sets of 30-60 seconds

Full Body Strength (Friday)

1. Clean and Press: 4 sets of 6-10 reps

2. Kettlebell Swings: 4 sets of 10-15 reps

3. Push-Ups or Incline Push-Ups: 3 sets of 8-12 reps

4. Goblet Squats: 3 sets of 10-15 reps

5. Plank Rows: 3 sets of 8-12 reps per side

6. Mountain Climbers: 3 sets of 30-45 seconds

### Cardiovascular Workouts

High-Intensity Interval Training (HIIT) (Wednesday)

- Choose a cardio exercise (e.g., sprinting, cycling, rowing).

- Perform work intervals (30 seconds of all-out effort) followed by rest (30-60 seconds).

- Repeat for a total of 15-20 minutes.

Steady State Cardio (Saturday)

- Choose an activity (running, cycling, swimming).

- Maintain a moderate intensity for 30-60 minutes.

### Nutrition Tips

1. Protein Intake: Aim for 0.8-1 gram of protein per pound of body weight to support muscle recovery and growth.

2. Balanced Diet: Focus on whole foods, including lean proteins, whole grains, healthy fats, fruits, and vegetables.

3. Caloric Deficit: If leaning out is a primary goal, ensure you're in a slight caloric deficit. Track your calories if necessary, aiming for a deficit of 250-500 calories per day.

4. Stay Hydrated: Drink plenty of water throughout the day, particularly during workouts.

5. Post-Workout Nutrition: Consume a meal or snack rich in protein and carbohydrates after workouts to promote recovery.

### Additional Tips

- Warm-Up and Cool Down: Always start with a warm-up (5-10 minutes of light cardio and dynamic stretches) and finish with a cool-down (stretching) to prevent injuries.

- Progressive Overload: Gradually increase the weights you lift or the intensity of your workouts to continue making progress.

- Listen to Your Body: Focus on form over weight and allow yourself rest days when needed.

### Conclusion

This workout plan provides a balanced approach to building muscle and leaning out. Remember to adjust the plan according to your fitness level, and consult with a healthcare provider or fitness professional before starting a new workout program, especially if you have any pre-existing conditions. Good luck on your fitness journey!