LEAN MASS PLAYBOOK
VOL 01
Costco Shopping
GROCERY
LIST
Tap items to check them off as you shop.
12
Items
9
Required
3
Optional
~$180
Est. Weekly
2+
Wks Supply
Protein Sources
6
Carbohydrates
2
Fats & Add-Ons
2
Supplements & Hydration
3
Training Protocol
WEEKLY
SCHEDULE
4 training days. Never miss Monday.
4
Days/Wk
Monday · Day 1 · Anchor Day
PUSH DAY
ChestShouldersTriceps
60min
Duration
17
Sets
5
Exercises
Form videos by Jeff Nippard — science-based bodybuilder & powerlifter. Every link goes to one of his technique tutorials. Tap to watch.
01
Barbell Bench Press
Chest · Front Delt · Triceps
4
Sets
6–10
Reps
2min
Rest
Primary mass builder. 2-sec descent, explosive up. Full ROM. Use a spotter. Add 2.5–5 lbs per week.
Watch form video
02
Overhead Press (Standing)
Shoulders · Triceps · Core
4
Sets
6–10
Reps
2min
Rest
Standing preferred — engages more stabilizers. Brace abs, avoid excess back arch. Full lockout at top.
Watch form video
03
Incline Dumbbell Press
Upper Chest · Front Delt
3
Sets
8–12
Reps
90s
Rest
30–45° incline. Builds the upper chest that creates a full, rounded look. Don't go too steep.
Watch form video
04
Dips
Triceps · Lower Chest
3
Sets
8–15
Reps
90s
Rest
Lean forward for chest, stay upright for triceps. Add a weight belt once bodyweight is easy for 15+ reps.
Watch form video
05
Lateral Raises
Side Deltoid
3
Sets
12–15
Reps
60s
Rest
Light weight, strict form. Raise to shoulder height, slight elbow bend. Widens shoulders, builds the V-taper.
Watch form video
Tuesday · Day 2
PULL DAY
Back WidthBack ThicknessBiceps
60min
Duration
16
Sets
5
Exercises
Form videos by Jeff Nippard — science-based bodybuilder & powerlifter. Every link goes to one of his technique tutorials. Tap to watch.
01
Pull-Ups / Lat Pulldown
Lats · Biceps · Rear Delt
4
Sets
6–12
Reps
2min
Rest
Bodyweight pull-ups if you can do 8+. Otherwise lat pulldown. Pull to chest, full stretch at top. Back width is built here.
Watch form video
02
Barbell Bent-Over Row
Mid Back · Rhomboids · Biceps
4
Sets
6–10
Reps
2min
Rest
Hinge to 45°, pull bar to lower chest. Squeeze shoulder blades at top. Builds back thickness. Keep spine neutral.
Watch form video
03
Seated Cable Row
Mid Back · Lats
3
Sets
10–12
Reps
90s
Rest
Full stretch on every rep. Pull to lower abs, elbows tucked. Great for progressive loading.
Watch form video
04
Barbell or Dumbbell Curl
Biceps · Brachialis
3
Sets
10–15
Reps
60s
Rest
Full ROM. Squeeze at top, control the negative. Supinate at the top for peak contraction. Don't cheat.
Watch form video
05
Face Pulls
Rear Delt · Rotator Cuff
3
Sets
15–20
Reps
60s
Rest
Cable at eye height. Pull to face, elbows high. Keeps shoulders healthy. Critical with heavy pressing volume.
Watch form video
REST DAY

Wednesday · Recovery is where muscle is built. Eat, sleep 8+ hours, hydrate to 100 oz. Take your creatine.

Walk 20–30 minSleep 8+ hrs100 oz waterTake creatineEat all meals
Thursday · Day 4
LEG DAY
QuadsGlutesHamstringsCalves
75min
Duration
18
Sets
5
Exercises
Form videos by Jeff Nippard — science-based bodybuilder & powerlifter. Every link goes to one of his technique tutorials. Tap to watch.
01
Barbell Back Squat
Quads · Glutes · Hamstrings · Core
4
Sets
5–8
Reps
3min
Rest
King of all exercises. Hit depth — hip crease below knee. Chest up, drive through heels. Add 5 lbs per session.
Watch form video
02
Romanian Deadlift
Hamstrings · Glutes · Lower Back
4
Sets
8–10
Reps
2min
Rest
Hinge at hips, slight knee bend, bar close to body. Feel the hamstring stretch at the bottom. Not a squat.
Watch form video
03
Leg Press
Quads · Glutes
3
Sets
10–15
Reps
2min
Rest
Full ROM, never lock knees. High foot placement for glutes, low for quads. Add plates weekly.
Watch form video
04
Walking Lunges
Quads · Glutes · Hip Flexors
3
Sets
20 steps
Reps
90s
Rest
Long stride, knee touches ground softly. Fixes strength imbalances. Push hard through glutes on each step.
Watch form video
05
Standing Calf Raises
Gastrocnemius · Soleus
4
Sets
15–20
Reps
60s
Rest
Full stretch at bottom, full contraction at top. Slow and controlled — no bouncing.
Watch form video
REST DAY

Friday · Two rest days after legs is intentional. Full recovery before Saturday. Eat, sleep, prep food for the weekend.

Light stretchingSleep 8+ hrsMeal prepTake creatine
Saturday · Day 6
FULL BODY
DeadliftFull BodyAccessories
80min
Duration
15
Sets
5
Exercises
Form videos by Jeff Nippard — science-based bodybuilder & powerlifter. Every link goes to one of his technique tutorials. Tap to watch.
01
Conventional Deadlift
Full Body · Back · Glutes · Hamstrings
3
Sets
3–5
Reps
4min
Rest
The total body mass builder. Bar close to body, drive floor away, lock out with glutes. Heaviest lift of the week.
Watch form video
02
Dumbbell Bench Press
Chest · Shoulders · Triceps
3
Sets
8–12
Reps
2min
Rest
Variation from Mon. Dumbbells allow greater range and fix imbalances. Pause briefly at the bottom.
Watch form video
03
T-Bar or Cable Row
Mid Back · Lats
3
Sets
8–12
Reps
90s
Rest
Variation from Tuesday's row. Full stretch and contraction every rep. Keeps back strong to support the deadlift.
Watch form video
04
Front Squat / Goblet Squat
Quads · Core · Upper Back
3
Sets
8–10
Reps
2min
Rest
Lighter than back squat. Forces torso upright and hammers quads. Great for addressing back squat weaknesses.
Watch form video
05
Farmer's Carry
Traps · Core · Grip · Legs
3
Sets
40m walk
Dist
2min
Rest
Heavy dumbbells or plates. Walk 40 meters. Builds grip, traps, and total-body stability. Finish every Saturday session with these.
Watch form video
REST DAY

Sunday · Full recovery. Plan the week. Costco run. Log your weigh-in. Get ready to anchor Monday.

Costco runMeal prepLog weightPlan MondayTake creatine
Nutrition System
DAILY
MEALS
By time, food, and exact amounts.
3.2k
Cal/Day
3,180
Cal
218
Protein
310
Carbs
96
Fat
Calories
3,180/ 3,200
Protein
218g/ 210g ✓
Carbs
310g/ 320g
Fat
96g/ 95g ✓
6:30
AM
Wake Up
Wake-Up + Creatine
450 cal33g pro38g carb16g fat
Water
16 oz — first thing
0
0g pro
Creatine Monohydrate
5g dissolved in water
0
0g pro
Kirkland Sous Vide Egg Bites
1 pack (2 bites)
260
12g pro
Kirkland Protein Bar
1 bar (60g)
190
21g pro
Take creatine every single morning. The protein bar + egg bites gives you 33g protein before your day starts.
9:00
AM
Breakfast
High-Protein Breakfast
580 cal33g pro68g carb18g fat
Everything Bagel
1 bagel (105g)
270
10g pro
Peanut Butter (spread)
2 tbsp (32g)
190
8g pro
Oikos Triple Zero Yogurt
1 container (150g) — on the side
120
15g pro
Bagel + peanut butter is your calorie-dense base. Yogurt on the side adds protein and keeps you full until noon.
11:30
AM
Pre-WO
Pre-Workout Fuel
500 cal41g pro56g carb12g fat
Everything Bagel
1 bagel (105g)
270
10g pro
Kirkland Turkey Breast
4 oz (113g)
120
24g pro
Sliced Cheddar Cheese
1 slice (28g)
110
7g pro
Eat 60–90 min before training. Bagel gives fast carbs, turkey + cheese gives protein that digests during your session.
1:00
PM
During WO
Workout Window
45 cal11g carb
Water
32 oz throughout session
0
0g pro
Liquid I.V. Packet
1 packet dissolved in water
45
0g pro
Add Liquid I.V. at the 20-min mark or when heavy sweating starts. Never train dehydrated.
2:30
PM
Post-WO
Post-Workout Recovery
720 cal58g pro100g carb10g fat
Fairlife Nutrition Plan Shake
1 bottle (340ml) — within 30 min
150
30g pro
Bibigo Cooked Rice Bowl
1 bowl (210g)
380
7g pro
Kirkland Protein Bar
1 bar (60g)
190
21g pro
Fairlife shake within 30 min — don't miss this window. Protein bar + rice bowl stacks 58g protein and replenishes glycogen fast.
5:30
PM
Afternoon
Afternoon Protein Hit
320 cal40g pro10g carb12g fat
Oikos Triple Zero Yogurt
1 container (150g)
120
15g pro
Kirkland Turkey Breast
3 oz (85g)
90
18g pro
Sliced Cheddar Cheese
1 slice (28g)
110
7g pro
Quick bridge snack. Keeps protein synthesis elevated between post-workout and dinner. Zero prep.
7:30
PM
Dinner
Main Dinner
920 cal49g pro84g carb26g fat
Kirkland Sirloin Burger Patty
1 patty (170g)
350
28g pro
Everything Bagel (as bun)
1 bagel
270
10g pro
Sliced Cheddar Cheese
1 slice (28g) — melted on patty
110
7g pro
Bibigo Rice Bowl (side)
½ bowl (105g)
190
4g pro
Biggest meal. Sirloin patty + bagel bun is your caloric anchor. Don't skip the rice — you need carbs for overnight recovery.
10:00
PM
Pre-Bed
Pre-Bed Recovery
245 cal34g pro10g carb9g fat
Fairlife Nutrition Plan Shake
1 bottle
150
30g pro
Peanut Butter
1 tbsp (16g)
95
4g pro
Fairlife contains casein — digests over 6–8 hours of sleep. Feeds muscle repair all night. Never skip this.
2,650
Cal
205
Protein
245
Carbs
90
Fat
Calories vs Training
2,650Train: 3,180
Protein vs Training
205gTrain: 218g
Carbs — reduced
245gTrain: 310g
Fat — same
90gTrain: 96g
7:00
AM
Wake Up
Morning Stack
450 cal33g pro
Water + Creatine (5g)
16 oz — first thing
0
0g pro
Kirkland Egg Bites
1 pack (2 bites)
260
12g pro
Kirkland Protein Bar
1 bar (60g)
190
21g pro
Same morning stack as training day. Creatine daily regardless of whether you train.
10:00
AM
Breakfast
Bagel + PB Breakfast
580 cal33g pro
Everything Bagel
1 bagel (105g)
270
10g pro
Peanut Butter (spread)
2 tbsp (32g)
190
8g pro
Oikos Triple Zero Yogurt
1 container (150g)
120
15g pro
Same base as training day — habit consistency removes decision fatigue. Protein stays high on rest days.
1:00
PM
Lunch
Turkey Sandwich
530 cal47g pro
Everything Bagel
1 bagel (105g)
270
10g pro
Kirkland Turkey Breast
5 oz (142g)
150
30g pro
Sliced Cheddar Cheese
1 slice (28g)
110
7g pro
4:00
PM
Snack
Shake Snack
245 cal34g pro
Fairlife Nutrition Plan Shake
1 bottle
150
30g pro
Peanut Butter
1 tbsp (16g)
95
4g pro
7:00
PM
Dinner
Chicken & Rice Dinner
640 cal46g pro
Kirkland Chicken Chunks
6 oz (170g)
260
39g pro
Bibigo Rice Bowl
1 bowl (210g)
380
7g pro
Rest day dinner drops slightly vs training. One rice bowl instead of rice + bagel. Protein stays strong.
10:00
PM
Pre-Bed
Pre-Bed Casein
215 cal19g pro
Oikos Triple Zero Yogurt
1 container (150g)
120
15g pro
Peanut Butter
1 tbsp (16g)
95
4g pro
Casein from yogurt digests slowly overnight. Peanut butter fats slow absorption further — steady amino acid release while you sleep.
2,850
Cal
210
Protein
262
Carbs
88
Fat
Calories
2,850Train: 3,180
Protein
210gTrain: 218g
Carbs
262gTrain: 310g
Fat
88gTrain: 96g
7:00
AM
Wake Up
Protein Bar Wake-Up
310 cal36g pro
Water + Creatine (5g)
16 oz
0
0g pro
Kirkland Protein Bar
1 bar (60g)
190
21g pro
Oikos Triple Zero Yogurt
1 container (150g)
120
15g pro
Zero prep. Grab the bar, open the yogurt, mix creatine into water. 36g protein in 2 minutes flat.
10:30
AM
Mid Morning
Turkey + Bagel Stack
735 cal58g pro
Everything Bagel
1 bagel (105g)
270
10g pro
Kirkland Turkey Breast
5 oz (142g)
150
30g pro
Sliced Cheddar Cheese
2 slices (56g)
220
14g pro
Peanut Butter (side)
1 tbsp (16g)
95
4g pro
1:30
PM
Lunch
Bar + Shake Combo
340 cal51g pro
Fairlife Nutrition Plan Shake
1 bottle (340ml)
150
30g pro
Kirkland Protein Bar
1 bar (60g)
190
21g pro
51g protein, zero dishes, 90 seconds. On your busiest days this is your most powerful lunch. Keep bars in your bag.
5:00
PM
Afternoon
Egg Bites + Yogurt
380 cal27g pro
Kirkland Sous Vide Egg Bites
1 pack (2 bites)
260
12g pro
Oikos Triple Zero Yogurt
1 container (150g)
120
15g pro
7:30
PM
Dinner
Chicken Rice & Cheese
836 cal66g pro
Kirkland Chicken Chunks
8 oz (227g)
346
52g pro
Bibigo Rice Bowl
1 bowl (210g)
380
7g pro
Sliced Cheddar (melted on top)
1 slice (28g)
110
7g pro
Melt the cheese over everything. 66g protein in one bowl. Budget day dinner actually hits harder than most training day meals.
10:00
PM
Pre-Bed
Pre-Bed PB Shake
340 cal38g pro
Fairlife Nutrition Plan Shake
1 bottle
150
30g pro
Peanut Butter
2 tbsp (32g)
190
8g pro
38g protein while you sleep. Never skip this. It's the easiest 38g of protein in the plan — open, drink, done.