Your Training Profile
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Recommended Split
Full Body x3
Weekly Schedule
Rest Day Recommendations
- Active recovery: light walk, yoga, swimming or mobility work — avoid intense effort.
- Sleep: 7–9 hours is where most adaptation happens. Non-negotiable.
- Nutrition: Keep protein high (same targets) even on rest days — muscle is built 24/7.
- Foam roll: 10–15 minutes on tight areas (quads, lats, thoracic spine).
- Hydration: 35–40 ml/kg bodyweight. Add electrolytes if you sweat heavily.
Support Your Training with Quality Nutrition
Recovery, muscle protein synthesis and energy output all depend on what you eat and supplement correctly. Browse No Nonsense Fitness ranges.