Hello Marcus Chen
Your commitment and effort are the driving force propelling you toward your goals. That is why we have created a unique plan, designed especially for you, with the purpose of maximizing your potential and helping you achieve extraordinary results.
General Overview
18-year-old male, physically active, with no pathologies. Wants to improve eating habits and establish a healthy routine. Frequently consumes ultra- processed foods and has irregular eating patterns.
10.57%
Body Fat
63.49 kg
Lean Mass
7.51 kg
Fat Mass
2698
Total Calories
Training Plan
Your Weekly Workout Schedule
This program integrates strength, cardio, and healthy habits for an active 18-year-old. It seeks dietary discipline, reduction of ultra-processed foods, and continuous improvement of physical condition in 60-90 minute daily sessions.
Strength Training + Core (Full Body)
Barbell Squat
Works quadriceps and glutes
Barbell Bench Press
Focus on pectorals and triceps
Barbell Row
Emphasis on lats and upper back
Trapezius Shrugs
Focused on shoulders and trapezius
Front Plank
Strengthens abdomen and lumbar zone