Muscle Magic: The Mashle Workout Regimen
Embark on the Mashle Fitness Odyssey, unveiling the training secrets inspired by Mash Burnedead’s unmatched strength from ‘Mashle: Magic and Muscles.’ Join us to explore workouts mirroring his dedication to sculpting a powerful physique. Unleash your potential, embrace the challenge, and discover the path to a fitter, stronger you.
Physique
Height: 171 cm
Weight: 66.5 kg
BMI:
Mashle’s BMI is approximately 22.72, which falls into the “Normal Weight” category based on standard BMI classifications.
BMR:
Mashle’s estimated BMR is around 1651.23 calories per day. This represents the calories his body needs to maintain basic functions at rest.
TDEE:
Considering Mashle’s high activity level as a powerful and agile individual, his TDEE is approximately 2577.84 calories per day. This total number of calories includes his intense physical training, battles, and challenges, enabling him to maintain his current weight and activity level.
Workout
Monday: Full Body Strength
Execute controlled movements in Dumbbell Bench Press, Bent-Over Rows, Shoulder Press, Bicep Curls, and Tricep Extensions, mirroring an assassin’s precision and focus.
Deadlifts: 4 sets x 6 reps
Bent-Over Rows: 3 sets x 8-10 reps
Shoulder Press: 3 sets x 8-10 reps
Bicep Curls: 3 sets x 10-12 reps
Tuesday: Lower Body Strength
Build a solid foundation with Goblet Squats, Romanian Deadlifts, Lunges, and Calf Raises, emphasizing controlled and steady motions.
Goblet Squats: 3 sets x 10-12 reps
Romanian Deadlifts: 3 sets x 8-10 reps
Lunges (weighted): 3 sets x 10-12 reps per leg
Calf Raises: 3 sets x 15-20 reps
Wednesday: Rest or Active Recovery
Dedicate this day to rest or engage in light activities like stretching and yoga for recovery and adaptation.
Thursday: Full Body Endurance
Test endurance with Dumbbell Thrusters, Renegade Rows, Dumbbell Step-ups, and Plank Variations, focusing on consistent and enduring movements.
Dumbbell Thrusters: 3 sets x 12-15 reps
Renegade Rows: 3 sets x 10-12 reps (each arm)
Dumbbell Step-ups: 3 sets x 10-12 reps (each leg)
Plank Variations: 3 sets x 30-45 seconds holds
Friday: Upper Body Strength Focus
Refine precision in Barbell Rows, Dumbbell Chest Flyes, Overhead Tricep Extensions, and controlled Pull-Ups for targeted upper body strength.
Barbell Rows: 3 sets x 8-10 reps
Dumbbell Chest Flyes: 3 sets x 10-12 reps
Overhead Dumbbell Tricep Extensions: 3 sets x 10-12 reps
Pull-Ups (assisted if needed): 3 sets x 6-8 reps
Saturday: Lower Body Strength Focus
Master form in Deadlifts, Bulgarian Split Squats, Dumbbell Stiff-Leg Deadlifts, and Standing Calf Raises for lower body strength and control.
Deadlifts: 3 sets x 6-8 reps
Bulgarian Split Squats: 3 sets x 8-10 reps per leg
Dumbbell Lunge: 3 sets x 10-12 reps
Standing Calf Raises: 3 sets x 15-20 reps
Sunday: Adaptive Rest
Focus on active recovery or complete rest to adapt and prepare for upcoming workouts. Engage in light activities like walking or stretching.