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Dianabol Cycling The Ultimate Guide To Dbulk

Nice summary! Turning that framework into a concrete plan is where the magic happens. Below is a quick‑start guide you can tweak to fit your own goals (whether you’re looking to bulk up, get leaner, or just feel stronger).



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1️⃣ Build Your "Base" – The Core Training Plan



Day Focus Key Exercises Sets × Reps


Mon Upper‑body strength Bench press (or push‑ups), Bent‑over rows, Overhead press 4×6–8


Tue Lower‑body power Back squat or front squat, Romanian deadlift, Walking lunges 4×5–7


Wed Active recovery / mobility Light cardio (bike/row) + dynamic stretches 20 min


Thu Upper‑body hypertrophy Incline dumbbell press, Pull‑ups or lat pulldown, Lateral raises 3×10–12


Fri Lower‑body hypertrophy Leg press, Glute bridges, Calf raises 4×10–15


Sat Conditioning / sport skill practice HIIT session (30 s on/30 s off) + plyometrics or game drills 25 min


Sun Rest & recovery Light mobility work, foam rolling –






Progressive overload: Increase load by ~2–5 kg each week where possible.


Volume adjustment: If fatigue accumulates (sleep <6 h, soreness >48 h), reduce volume (fewer sets or reps) and focus on recovery.


Periodization idea: Every 4–6 weeks cycle through higher‑volume phases (8–12 reps × 3–5 sets) followed by a "strength" phase (4–6 reps × 4–5 sets).







5. Nutrition & Recovery



Area Recommendation


Protein 1.8–2.0 g / kg body weight/day (≈ 120 g for you) to support muscle protein synthesis.


Carbohydrates 3–4 g / kg (~210 g) on training days; reduce slightly on rest days. Focus on complex carbs pre‑ and post‑workout.


Fats 0.8–1 g / kg (~56 g). Include omega‑3 sources (fish, flaxseed).


Meal Timing Protein + carbs within 30–60 min post‑exercise; consider a pre‑training snack ~90 min before session (e.g., banana + whey).


Hydration Aim for 2.5–3 L/day; increase on hot days or during high‑intensity sessions.

| Supplements | - Whey protein isolate (20–25 g post‑workout).





Creatine monohydrate (5 g/day) if desired for strength gains.


Vitamin D + calcium if deficient.




4. Monitoring and Adjustments



Strength Progression: Record weights used each session; aim for ~2–5% increase every 4 weeks.


Body Composition: Track weight, waist circumference, or use body fat calipers/DEXA every 3 months.


Recovery Indicators: Note sleep quality, soreness levels, and any signs of overtraining (persistent fatigue, decreased performance).


Nutrition Check‑In: Adjust caloric intake if energy levels drop or if weight changes occur.







Final Takeaway

By anchoring your program in a solid foundational lift (Back Squat), complementing it with complementary power movements (Deadlift and Front Squat), and supporting each workout with targeted accessory work, you’ll build both strength and muscle mass. Maintain consistent nutrition—enough protein and calories to fuel growth—and allow adequate recovery. With this structure, you’re set for progressive gains in the gym. Happy lifting!

Kvinde