Meal/Workout Plans
HONEST Meal and Workout plans from Physique Essentials Athletes themselves.
Nick Boyd 
MEAL PLAN
Meal 1: Cup and half egg whites (mushrooms),2 whole eggs, 1 packet normal oats with cinnamon added
Meal 2: 120g chicken, 1/2 cup rice, 80grams asparagus
Meal 3: Same as meal 2
Meal 4:99% lean turkey, 1/4 cup of rice, Asparagus or cauliflower
WORKOUT
Physique Essentials protein shake
Meal 5: Turkey or chicken, 1/4 rice, Broccoli
Meal 6:Same as any meal besides 1
WORKOUT PLAN
Chest/tricep day:
10-15 warm up bike/treadmill
Warm up dips/peck deck
Incline dumbbell press 4x8-12
Flat neutral grip dumbbell press 4x8-12 (5 partial reps sets 3,4)
Incline dumbbell fly superset incline hex press 4x8-12(5 partial reps)
Weighted dips superset cable flys 5x10(5partial reps)
Close grip bench press 3x6
V-bar pushdown 3x8-10
Over head dumbbell extension 3x8-10
Underhand pushdown 3x8-12(5 partial reps)
Back and bicep
Warm up
Pull up 2x( as many as possible)
V bar pulldown 4x8 (5 partials)
Reverse grip bar rows 4x8
Single arm dumbbell rows 3x10
Bar lat pulldown 4x12
Wide neutral grip pulldown 3x10
Seated cable bar row superset strait arm pulldown 4x15
Alternating curl 3x10
Preacher curl 3x15
Reverse curl 2x15
Rope curl superset single arm machine curl 3x12-15
Legs:
Smith/normal squats x front step ups 6x10
Stiff leg deadlift x single leg db 5x12
Side step up x reverse lunges 4x10
Leg press 4x12
Leg curls x leg extension 5x10-12
Hip abductor x adduction 3 x10-12
Shoulders
Dumbbell shoulder press 4x8
Arnold press 3x12
Lateral raises (cable or dumbbell) 3x10 (5 partials)
Front raise (cable or dumbbell) x underhand front raise 3x10
Upright rows 3x12
Facing seat machine shoulder press 3x12
Lateral raises 6x12 (30-45 sec rest)
Andre Cristobal 
MEAL PLAN
M1 – 6 Egg Whites and 1 Whole Eggs, 1 Cup Red or Green Peppers, ½ Cup Oats Measured Dry, ½ Grapefruit
M2 –6 oz Chicken, 3/4 Cup Jasmine Rice, ½ Cup Green Beans
M3 – 7 oz Salmon,1 Cup Broccoli
M4 – 7 Oz 90/10 Burger or Flank, 6 Oz Sweet Potato,1 Cup Broccoli
M5 - 7 oz Chicken,1 Cup Jasmine Rice, 1 Banana
Postworkout – 2 Scoops Physique Essentials Whey, 1/2 Scoop Karbolyn, 1 Banana
M6 – 6.5 Oz Tilapia,1 Cup Green Beans,¼ Cup Oats,1 Tablespoon MCT oil or Coconut Oil
WORKOUT PLAN
Day 1
Wide Grip Pull Ups – 20, 20, 20
Single Arm DB Rows – 15, 12, 10
Wide Grip Seated Rows – 15, 12, 10, then dropset (10, 10, 10, 10)
Rack Pulls (bar about 3 inches below knee) – 12, 10, 8, 8 Superset with BB Shrugs – 20, 20, 20, 20
Barbell Rows – 15, 12, 10, 8, 6 dropset back to weight used for 15 and go until failure
Wide Grip Lat Pull Downs – 15, 12, 10, dropset (10, 10, 10)
Hyper Extensions – 20, 20, 20, 20
Day 2
Shoulder Side Raises – 20, 15, 12
Incline Barbell Press – 12, 10, 8, 8
Bent Over Seated DB Side Raises – FST-7 – 7 sets of 15, with a 35 seconds break between each set
Barbell Shoulder Press – 15, 12, 10, 8, 6, dropset back to weight used for 15 reps and go until failure
Seated DB Shrugs – 20, 20, 20, 20 superset with Pushups – 15, 15, 15, 15
Upright Rope Rows – 15, 12, 10
Incline Bench DB Side Raises – 12, 12, 10
Lying Rope Rows – 15, 15, 12, 10 Dropset of 10, 10
Standing Barbell Press – 20, 20, 20 superset with DB side raises – 20, 20, 20
Day 3
Single Leg Extension – 15 each leg x 4
DB Lunges – 15, 13, 12
Calf Raises – 20, 20, 20
Stiff Leg Deadlift – 20, 15, 12, 10 superset with Hack Squat – 12, 12, 12, 12
Single Leg Curl – 20, 15, 12
Leg Press Sled – 30, 20, 10 then do a drop set of 10, 10
Leg Extensions – 100 reps
Day 4
Triceps
VBar Push Down – 20, 20, 20, 20
DB Kick Backs – 15, 12, 10, 10
Assisted Pull Up Machine Push down 25, 20, 15, 12
Dips with weight – 15, 12, 10, 10
Skull Crushers 10, 10, 10 superset with close grip pushups 10, 10, 10
Day 5
Cable Fly’s – 20, 15, 12, 12
Incline DB Press – 15, 12, 10, 8 superset with pushups 15, 15, 15, 15
Preacher Press – 15, 12, 10
Barbell Flat Bench – 20, 15, 12, 10 dropset to weight used for 12, 15, and 20 but go to failure on them.
Pec Dec – 12, 12, 10
Tricep VBar Extension – 20, 20, 20, 20
Close Grip Bench Press – 15, 12, 10 dropset 12, 10, 10
Day 6
Lying Leg Curls (Single Leg) – 20, 15, 12 dropset 15, 20
Sissy Squats – 20, 15, 12, 12
Single Leg Press – 20, 20, 20
Squat – 20, 15, 15, 12, 10, 6, drop set 10, 10, 10
Calf Raises – 100 reps x 2 stretch for 10 seconds each calf
Seated Leg Curls – 15, 12, 10, 8
Day 7 Off
Ashley Rudent 
MEAL PLAN
| Day 1 50gr veggie | ||
| Meal 1: 5oz of protein, 25g carbs | ||
| Meal 2: 4oz protein, veggies | ||
| Meal 3: 4oz protein, 15g fat | ||
| Meal 4: 4oz protein, 25carbs | ||
| Meal 5: 5oz protein, veggies | ||
| Meal 6: 5oz protein, veggies | ||
| Proteins: | ||
| Chicken breast 4oz | ||
| tuna 4oz | ||
| gr. Turkey 93-94% eat on non carb meals | ||
| egg whites (8) | OR NON CARB 2 WHOLE EGGS 6 WHITES | |
| white fish 7oz | ||
| salmon 4oz | ||
| Physique Essentials Essential Whey 1 Scoop | ||
| Carbohydrates: | ||
| brown rice 1/4 cup dry 1/3 cooked | ||
| yams 4 oz is 22 gr | ||
| organic rice cakes 2 Lunberg | ||
| cr of rice 1/4 cup dry | ||
| oatmeal 1/2 cup dry 1 cup cooked | ||
| Fats: 15 grams | ||
| olive oil | ||
| flax oil, same dosing as olive oil | ||
| 1/4 cup nuts any kind, also 1/4 cup hummus | ||
| 2 tablespoons nut butter | ||
| 1/2 of avocado | ||
| Veggies: | FRUITS 2 servings 1/2 cup each | |
| asparagus | Blueberries | |
| cucumbers | strawberries | |
| gr beens | pineapple | |
| any salad greens | apples | |
| red peppers | oranges | |
| carrots | kiwi | |
| any kind | watermelon | |
WORKOUT PLAN
| Chest: 4 sets 10=12 reps. | ||
| Decline Bench Press | ||
| Flat smith slow up and slow down | ||
| incline smith slow and steady!! | ||
| Push up feet on flat bench, hand on dumbells standing up | ||
| train with: | ||
| Biceps: all exercises are4 sets 10/12 reps | ||
| standing cable curl | ||
| dumbell hammer curl, work the rack | ||
| Train tri with shoulder | ||
| Triceps: 4 sets 10/12 reps | ||
| ez curl bar skull crusher | ||
| bench dip | ||
| overhead rope extension | ||
| Shoulders: 4 set 15 reps | ||
| military press (smith) slow up and down | ||
| giant set side lateral raise 15 reps, into front raise 15 reps into seated overhead press 15 | ||
| ez curl bar upright row | ||
| Back 4 set 10/12 reps | ||
| pull ups change hand position | ||
| Underhand pulldowns | ||
| barbell row change from overhand to under | ||
| Tbar row | ||
| HAMSTRINGS: 4 sets 12 reps | ||
| Prone hamstring curl | ||
| seated curl | ||
| DEADLIFT | ||
| QUADS: 4 sets 15-20 reps | ||
| Squat (change feet position close to wide | ||
| walking lunges | ||
| Leg extension 10 reps toes out, in and staight non stop | ||
| Leg Press | ||
| ABS: 4 days 100 reps | ||
| Calves 3 days 15 reps | ||
Samantha Barthol 
MEAL PLAN
Meal 1: egg whites, one egg, 1/2c oatmeal
Meal 2: 1/2c berries, 1 scoop protein
Meal 3: 4oz chicken, 1/3c brow rice or sweet potato, veggies
Meal 4: 15 cashews, 1 scoop Physique Essentials protein
Meal 5: 4oz chicken, salad mix, 1tbsp dressing
Meal 6: egg whites
WORKOUT PLAN
Leg Day:
3x10 Lying Hamstring Curls
3x10 Leg Extensions
3x15 Stiff Leg Deadlift
4x10 Sumo Squat
3x15 Cable Kickbacks
3x20 Abductor
3x20 Adductor
4x15 Seated Calf Raise
Shoulder Day:
3x10 Single Arm Lat Raise
3x10 Front Raise
3x10 Overhead Dumbell Press
3x10 Upright Row
3x10 Rear Delt Fly
Back Day:
3x10 Lat Pull Down
3x10 Seated Rows
3x10 Bent Over Rows
3x12 Back Extension
3x15 Rope Pull Down
3x12 Scull Crushers
3x15 Single Bicep Curl
3x12 EZ Bar Curl
3x15 Dec Dec
3x25 Bodyweight Pushups
*All meal and workout plans are for educational purposes only. Please consult your physician prior to starting any new diet or exercise programs.
