Certainly!

Here's an updated workout plan for both gym and home settings for 6 days a
week, along with a high-protein diet plan within 1600 calories, excluding protein
supplements.

Gym Workout Plan (6 days/week):

Day Warm-up Strength Training Cardio

Dynamic stretches Squats (3 sets x 10 reps), Bench Press (3
focusing on shoulder sets x 10 reps), Shoulder Press (3 sets x 10 20-30 mins treadmill or
Monday mobility reps) stationary bike
Dynamic stretches 20-30 mins interval training
focusing on shoulder Deadlifts (3 sets x 8 reps), Pull-ups (3 sets x on elliptical or rowing
Tuesday mobility max reps), Tricep Dips (3 sets x 12 reps) machine
Dynamic stretches Lunges (3 sets x 12 reps per leg), Bent-over
focusing on shoulder Rows (3 sets x 10 reps), Bicep Curls (3 sets x 20-30 mins treadmill or
Wednesday mobility 12 reps) stationary bike
Dynamic stretches Bench Press (3 sets x 10 reps), Shoulder 20-30 mins interval training
focusing on shoulder Raises (3 sets x 12 reps), Plank Variations (3 on elliptical or rowing
Thursday mobility sets x 30 secs) machine
Dynamic stretches
focusing on shoulder Deadlifts (3 sets x 8 reps), Pull-ups (3 sets x 20-30 mins treadmill or
Friday mobility max reps), Tricep Dips (3 sets x 12 reps) stationary bike
Dynamic stretches Squats (3 sets x 10 reps), Bent-over Rows (3 20-30 mins interval training
focusing on shoulder sets x 10 reps), Shoulder Press (3 sets x 10 on elliptical or rowing
Saturday mobility reps) machine

Home Workout Plan (6 days/week):

Day Warm-up Bodyweight Circuit Flexibility

Dynamic stretches Yoga or Pilates
focusing on shoulder Push-ups (3 sets x 12 reps), Bodyweight Squats (3 sets focusing on
Monday mobility x 15 reps), Plank Variations (3 sets x 30 secs) flexibility
Dynamic stretches Pull-ups or Assisted Pull-ups (3 sets x max reps),
focusing on shoulder Lunges (3 sets x 12 reps per leg), Russian Twists (3 Foam rolling and
Tuesday mobility sets x 15 reps) targeted stretching
Dynamic stretches Pike Push-ups (3 sets x 10 reps), Jumping Lunges (3 Yoga or Pilates
focusing on shoulder sets x 12 reps per leg), Bicycle Crunches (3 sets x 20 focusing on
Wednesday mobility reps) flexibility
 Day Warm-up Bodyweight Circuit Flexibility
Dynamic stretches
focusing on shoulder Tricep Dips (3 sets x 12 reps), Mountain Climbers (3 Foam rolling and
Thursday mobility sets x 20 reps), Side Planks (3 sets x 30 secs per side) targeted stretching
Dynamic stretches Push-ups (3 sets x 12 reps), Squat Jumps (3 sets x 15 Yoga or Pilates
focusing on shoulder reps), Russian Twists with Weight (3 sets x 15 reps per focusing on
Friday mobility side) flexibility
Dynamic stretches Pull-ups or Assisted Pull-ups (3 sets x max reps),
focusing on shoulder Bulgarian Split Squats (3 sets x 12 reps per leg), Plank Foam rolling and
Saturday mobility Variations (3 sets x 30 secs) targeted stretching

High-Protein Diet Plan (1600 calories):

• Breakfast: Scrambled eggs with spinach and tomatoes (2 eggs), whole grain
toast
• Calories: 300, Protein: 20g, Carbs: 25g, Fat: 15g
• Mid-Morning Snack: Greek yogurt with mixed berries
• Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g
• Lunch: Chickpea salad with mixed greens, cucumbers, bell peppers, and feta
cheese
• Calories: 350, Protein: 20g, Carbs: 35g, Fat: 15g
• Afternoon Snack: Cottage cheese with sliced cucumber and carrot sticks
• Calories: 150, Protein: 15g, Carbs: 10g, Fat: 5g
• Dinner: Grilled tofu with stir-fried vegetables (bell peppers, broccoli, snap peas)
and quinoa
• Calories: 400, Protein: 25g, Carbs: 45g, Fat: 15g
• Evening Snack: Almonds (1 oz)
• Calories: 150, Protein: 5g, Carbs: 5g, Fat: 10g