How I'm Staying In Shape During the Holidays | Dad Bod to Fit Dad | Workout Plan | Meal Plan

Hey guys, it's your boy TheRealAbhinav and I'm here to show you how I'm crushing my fitness goals while taking care of my family and managing all my other responsibilities. It's the holiday season and most people let themselves go, but not me! I've got a solid plan in place to stay lean and healthy, and I'm sharing all the details with you in this video. Follow along as I document my four-week journey and provide some real talk. If you're ready to get after it and crush your fitness goals, make sure to watch this video and let's do this together!
4wk holiday bulking workout plan

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I will share each week but you can watch the video and screenshot the entire program!

4wk holiday bulking workout plan
* Day 1: Upper body workout (e.g. bench press, rows, overhead press, tricep dips)
* Day 2: Lower body workout (e.g. squats, lunges, leg curls, glute bridges)
* Day 3: Rest
* Day 4: Upper body workout (e.g. bench press, rows, lateral raises, bicep curls)
* Day 5: Lower body workout (e.g. squats, lunges, leg press, calf raises)
* Day 6: Rest
* Day 7: Rest

Here is what I did in Week 1, modify this to fit your current situation.
Day 1: Upper body workout
- [x] Bench press: 3 sets of 8-12 reps (95, 135, 155 lbs - can start with 135 next time )
- [x] Rows: 3 sets of 8-12 reps ( 115, 135, 165lbs in barbell over hand grip. Can start with 135 next time)
- [ ] Overhead press: 3 sets of 8-12 reps
- [x] Bicep curls: 3 sets of 8-12 reps ( 25, 35, 35 lbs )

Alternative exercises:
Push-ups (3 sets of 8-12 reps)
Lat pull-downs (3 sets of 8-12 reps)
- [x] Shoulder press (3 sets of 8-12 reps) ( right shoulder pain so didn’t barbell started with 25, 50, 50 )
Hammer curls (3 sets of 8-12 reps)

Workout 1 finished in 34 mins

Day 2: Lower body workout

- [x] Squats: 3 sets of 8-12 reps ( 135,185,215 lbs )
- [x] Lunges: 3 sets of 8-12 reps (per leg) 45 lbs DB in each 🤚 12, 8, 8 huge pump after back to back heavy I can feel it cramping some of you can’t stay chill during a muscle cramping after a set
- [x] Leg press: 3 sets of 8-12 reps ( 3 plates )
- [x] Calf raises: 3 sets of 8-12 reps ( 140 )

Alternative exercises:
Deadlifts (3 sets of 8-12 reps)
Step-ups (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Glute bridges (3 sets of 8-12 reps)

Day 3 Rest

Day 4: Upper body workout

- [x] Bench press: 3 sets of 8-12 reps (135,155, 165)
- [x] Rows: 3 sets of 8-12 reps (135,155,185)
- [x] Lateral raises: 3 sets of 8-12 reps (20, 30lbs)
- [x] Tricep dips: 3 sets of 8-12 reps 55, 75 EZ bar

Alternative exercises:
Push-ups (3 sets of 8-12 reps)
Lat pull-downs (3 sets of 8-12 reps)
Front raises (3 sets of 8-12 reps)
Skull crushers (3 sets of 8-12 reps)

Day 5: Lower body workout

- [ ] Squats: 3 sets of 8-12 reps
- [x] Lunges: 3 sets of 8-12 reps (per leg) (50, 60, 60 each 🤚 )
- [x] Leg curls: 3 sets of 8-12 reps (110,140,130lbs)
- [x] Glute bridges: 3 sets of 8-12 reps (205,

*had to switch order started with lunges and ended with squats
Alternative exercises:
Deadlifts (3 sets of 8-12 reps)
Step-ups (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Calf raises (3 sets of 8-12 reps)