hakkında

The Heart Of The Internet

Dianabol First Cycle



A first‑cycle workout program often involves a carefully structured routine designed to build foundational strength and endurance before progressing to more advanced phases. The goal is to establish solid habits, monitor responses, and identify any areas that require adjustment.



Baseline Assessment – Begin by measuring key metrics such as weight, body composition, and current fitness level. This establishes a reference point for tracking progress.
Structured Training Split – Allocate training days to major muscle groups (e.g., upper body on Monday/Thursday, lower body on Tuesday/Friday). Include compound lifts like squats, deadlifts, bench press, and rows.
Progressive Overload – Incrementally increase the weight or resistance each session by a small percentage. This encourages gradual strength gains while minimizing injury risk.
Recovery Focus – Incorporate active recovery days (light cardio or mobility work) to facilitate muscle repair and prevent burnout.
Nutrition Alignment – Align caloric intake with training demands: slightly above maintenance for hypertrophy, balanced macros (protein ~1.6–2.2 g/kg body weight).



---




3. Training Program Outline



Day Workout Focus Primary Movements Sets × Reps Rest


Mon Upper‑Body Strength Bench Press, Pendlay Row, Overhead Press, Weighted Pull‑ups 4×6–8 (Bench/Row), 3×6–8 (OHP/Pull‑ups) 90 s


Tue Lower‑Body Power Back Squat, Romanian Deadlift, Box Jumps, Walking Lunges 5×5 (Squat/RDL), 4×6 (Jumps/Lunges) 2 min


Wed Active Recovery / Mobility Yoga flow + foam rolling –


Thu Upper‑Body Hypertrophy Incline DB Press, Seated Cable Row, Lateral Raises, Triceps Pushdown 4×10 each 60 s


Fri Lower‑Body Strength Front Squat, Sumo Deadlift, Leg Press, Calf Raise 6×3 (Squat/Deadlift), 4×8 (Press/Raise) 2–3 min


Sat Optional Conditioning HIIT or moderate cardio –


Sun Rest & Recovery Light walk or yoga –


> Why this schedule?

> It alternates heavy lifts with volume work, allowing recovery while maintaining a high training frequency.

> Rest days are strategically placed after the most taxing sessions.



---




4. Nutrition & Supplements



Goal How to Achieve


Build Muscle 500‑600 kcal surplus; protein ≥ 2.5 g kg⁻¹ body weight; carb cycling (high on training days, low on rest).


Maximize Strength Focus on high‑protein breakfast, pre‑workout carbs, post‑workout protein shake.


Recovery & Performance Adequate sleep (7‑9 h), magnesium, omega‑3s.



Suggested Supplement Stack






Whey Protein Isolate – 30 g post‑workout.


Creatine Monohydrate – 5 g daily (any time).


Beta‑Alanine – 4–6 g pre‑training for buffer capacity.


BCAA/EAAs – optional during training if you train fasted or >90 min.


Fish Oil / Omega‑3 – 2–3 g daily for joint health.


Vitamin D + Calcium – if deficient.



Note: All supplements are optional and should be taken after consulting a healthcare professional.*





Putting It All Together




Train with focus on progressive overload (increase weight, reps or intensity over time).


Schedule workouts for 3–5 sessions per week, allowing at least one rest day.


Aim for 10‑20 % protein intake from high‑quality sources; consider supplements if you’re short on calories or busy.


Track progress (weights lifted, body measurements) to ensure you are gaining muscle rather than just fat.


Adjust calories and macros after ~6–8 weeks based on results.







Final Thought


Your own experience shows that the right balance of training volume and protein can yield excellent results—much better than chasing quick fixes or complex diets. Keep experimenting within this framework, stay consistent, and you’ll see continued gains in muscle mass while minimizing excess fat gain. Good luck!