Tuesday, February 17, 2026
Fitness Workouts & Programs
Complete training programs with exercises, nutrition plans, and peptide recommendations updated daily
Book Training ConsultationMain Exercise
Primary movement for today
Barbell Back Squat
5 sets
Sets
5 reps
Reps
3-4 minutes
Rest
The king of all exercises for building lower body strength and mass. Focus on depth, maintaining a neutral spine, and driving through your heels.
Key Tips:
Keep chest up and core braced
Break at hips and knees simultaneously
Drive knees out over toes
Full depth with control
Assistance Exercise
Complementary movement
Bulgarian Split Squats
3 sets
Sets
10 reps per leg
Reps
90 seconds
Rest
Unilateral leg exercise to address imbalances and build single-leg strength.
Key Tips:
Front shin vertical
Control the descent
Drive through front heel
Today's Meal Plan
Optimized nutrition for your training
breakfast
620
cal
48g
protein
52g
carbs
24g
fats
- •4 whole eggs scrambled
- •1 cup oatmeal
- •1/2 cup blueberries
- •1 tbsp almond butter
- •Black coffee
lunch
680
cal
54g
protein
62g
carbs
18g
fats
- •8oz grilled chicken breast
- •1 cup quinoa
- •2 cups mixed vegetables
- •Olive oil drizzle
- •Lemon herb seasoning
preworkout
280
cal
8g
protein
48g
carbs
6g
fats
- •1 banana
- •2 rice cakes
- •1 tbsp peanut butter
- •Green tea
postworkout
420
cal
42g
protein
48g
carbs
8g
fats
- •2 scoops whey protein
- •1 cup almond milk
- •1 banana
- •1 tbsp honey
- •Ice
dinner
720
cal
46g
protein
58g
carbs
28g
fats
- •8oz wild salmon
- •1 large sweet potato
- •2 cups broccoli
- •Avocado oil
- •Garlic herb seasoning
Recommended Peptide Stack
Goal: Muscle Growth & Recovery
BPC-157 (250mcg)
BPC-157: Post-workout
TB-500 (2mg)
TB-500: Before bed
Ipamorelin (200mcg)
Ipamorelin: Morning fasted
This combination supports enhanced recovery, tissue repair, and growth hormone optimization for maximum muscle building and injury prevention.
Weekly Schedule
Your complete training week at a glance
Monday
Lower Body Power
Main: Barbell Back Squat
Assist: Bulgarian Split Squats
Tuesday
Upper Body Push
Main: Barbell Bench Press
Assist: Incline Dumbbell Press
Wednesday
Active Recovery
Main: Light Cardio
Assist: Mobility Work
Thursday
Lower Body Hypertrophy
Main: Romanian Deadlift
Assist: Leg Press
Friday
Upper Body Pull
Main: Weighted Pull-ups
Assist: Barbell Rows
Saturday
Full Body Conditioning
Main: Kettlebell Complexes
Assist: Core Circuit
Sunday
Rest & Recovery
Main: Stretching
Assist: Foam Rolling
Want a Custom Program?
Book a consultation for a personalized training program, nutrition plan, and peptide protocol tailored to your goals
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