FOSTER PHYSIQUE · PRIVATE
Built for Alex by Coach Mac
4 month program.
HEIGHT
5'11"
WEIGHT
185 lb
GOAL
Build size and strength over 4 months
FOCUS
NASM OPT · 4 phase periodization
SAMPLE DAY · ONE OF 28
This is one training day from the full 4-month program. Your paid version unlocks all 28 days, meals, and progression.
TRAINING
Upper A
Every rep is practice. Weight comes later. Master the movement first.
Row 5 min. Band pull aparts 2x15. Scapular push ups 2x10.
Optional 10 min walk after.
Barbell bench press
Bar to mid chest, brief pause, drive through the heels.
Lat pulldown wide grip
Elbows drive down, chest up, squeeze at the bottom.
Seated dumbbell shoulder press
Brace 360, no leg drive, full ROM.
Chest supported row
Pause 1 sec at the top, controlled lower.
Cable lateral raise
Lead with the elbow, slow descent.
MEALS · MEAL DAY 01 · TRAINING DAY
adjust to your macros above
SWAP FREELY.The meals below are the blueprint, not a rulebook. Swap proteins with proteins (chicken for turkey, salmon for tilapia, shrimp for beef) and veggies with veggies. Keep the portions and the macro shape roughly the same and you're good.
COACH MAC · TODAY
Photograph your first meal. Habit tracking starts today.
COACH MAC
This week is about grooving the pattern. Don't chase heavy. Log every set. Message me every Sunday.