Intermediate Workout Plan for a Vegan Power Athlete with Daily Diet

Objective: This plan is designed for intermediate athletes aiming to build muscle and strength while maintaining a balanced vegan diet. The plan progresses in intensity and includes a suggested meal plan to support muscle recovery and growth.

Disclaimer:

Exercise Risk Acknowledgment: Engaging in physical exercise carries inherent risks, including the risk of injury. It is important to listen to your body and not push beyond your limits. PlantPowerAthlete provides this workout plan as a general guide and is not responsible for any injuries or health issues that may arise from following this plan. Always consult with a healthcare professional before starting any new workout regimen.

Workout Frequency:

  • 4 days per week (e.g., Monday, Tuesday, Thursday, Friday)

Workout Structure:

  • Warm-Up: 5-10 minutes of light cardio and dynamic stretches.
  • Main Workout: Focus on compound and isolation exercises with the appropriate weight based on your size and strength level.
  • Cool-Down: 5-10 minutes of stretching and breathing exercises.

Day 1: Upper Body (Push Focus)

  1. Bench Press:

    • Small Frame: 50-70 lbs (25-35 kg)
    • Medium Frame: 80-100 lbs (40-50 kg)
    • Large Frame: 110-130 lbs (55-65 kg)
    • Reps/Sets: 4 sets of 6-8 reps

  2. Overhead Press:

    • Small Frame: 30-40 lbs (15-20 kg)
    • Medium Frame: 50-60 lbs (25-30 kg)
    • Large Frame: 70-80 lbs (35-40 kg)
    • Reps/Sets: 4 sets of 6-8 reps

  3. Incline Dumbbell Press:

    • Small Frame: 20-30 lbs (10-15 kg) per dumbbell
    • Medium Frame: 40-50 lbs (20-25 kg) per dumbbell
    • Large Frame: 60-70 lbs (30-35 kg) per dumbbell
    • Reps/Sets: 3 sets of 8-10 reps

  4. Tricep Dips:

    • All Sizes: Bodyweight or add weights if necessary
    • Reps/Sets: 3 sets of 8-10 reps

Day 1 Vegan Meal Plan:

Breakfast:

  • Smoothie: 1 banana, 1 cup kale, 1 tbsp peanut butter, 1 scoop pea protein, 1 cup almond milk
  • Overnight Oats: 1/2 cup oats, 1 tbsp chia seeds, 1/4 cup almond milk, 1/4 cup blueberries

Lunch:

  • Quinoa Bowl: 1 cup quinoa, 1/2 cup black beans, 1/4 cup avocado, 1/4 cup corn, lime dressing
  • Tofu Stir-Fry: 1/2 block tofu, 1 cup mixed vegetables, soy sauce, and ginger

Snack:

  • Hummus with Pita: 1/4 cup hummus, whole wheat pita slices, cucumber sticks

Dinner:

  • Lentil Soup: 1 cup lentils, 1/2 cup diced carrots, 1/4 cup spinach, spices
  • Whole Grain Bread: 1 slice with vegan butter

Post-Workout Snack:

  • Vegan Protein Shake

Day 2: Lower Body (Squat Focus)

  1. Back Squat:

    • Small Frame: 60-80 lbs (30-40 kg)
    • Medium Frame: 100-120 lbs (50-60 kg)
    • Large Frame: 140-160 lbs (70-80 kg)
    • Reps/Sets: 4 sets of 6-8 reps

  2. Leg Press:

    • Small Frame: 100-120 lbs (50-60 kg)
    • Medium Frame: 140-160 lbs (70-80 kg)
    • Large Frame: 180-200 lbs (90-100 kg)
    • Reps/Sets: 4 sets of 8-10 reps

  3. Romanian Deadlift:

    • Small Frame: 40-60 lbs (20-30 kg)
    • Medium Frame: 80-100 lbs (40-50 kg)
    • Large Frame: 120-140 lbs (60-70 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  4. Lunges:

    • Small Frame: 15-20 lbs (7-10 kg) dumbbells
    • Medium Frame: 25-30 lbs (12-15 kg) dumbbells
    • Large Frame: 35-40 lbs (16-20 kg) dumbbells
    • Reps/Sets: 3 sets of 10 reps per leg

Day 2 Vegan Meal Plan:

Breakfast:

  • Avocado Toast: 1 slice whole-grain bread, 1/2 avocado, sprinkle of hemp seeds
  • Green Smoothie: 1 cup spinach, 1/2 cup pineapple, 1 scoop vegan protein, 1 cup almond milk

Lunch:

  • Vegan Wrap: 1 whole wheat wrap, 1/2 cup chickpeas, 1/4 cup cucumber, 1/4 cup tomato, tahini dressing
  • Mixed Greens Salad: 1 cup mixed greens, 1/4 cup nuts, balsamic vinaigrette

Snack:

  • Mixed Nuts: 1/4 cup almonds, walnuts, and cashews

Dinner:

  • Tempeh Stir-Fry: 1/2 block tempeh, 1 cup mixed vegetables, soy sauce, and garlic
  • Brown Rice: 1 cup cooked brown rice

Post-Workout Snack:

  • Vegan Protein Bar

Day 3: Upper Body (Pull Focus)

  1. Pull-Ups:

    • All Sizes: Bodyweight (add weights if necessary)
    • Reps/Sets: 4 sets of 6-8 reps

  2. Bent-Over Rows:

    • Small Frame: 40-60 lbs (20-30 kg)
    • Medium Frame: 80-100 lbs (40-50 kg)
    • Large Frame: 120-140 lbs (60-70 kg)
    • Reps/Sets: 4 sets of 6-8 reps

  3. Lat Pulldown:

    • Small Frame: 40-60 lbs (20-30 kg)
    • Medium Frame: 70-90 lbs (35-45 kg)
    • Large Frame: 100-120 lbs (50-60 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  4. Face Pulls:

    • Small Frame: 10-20 lbs (5-10 kg)
    • Medium Frame: 25-35 lbs (12-16 kg)
    • Large Frame: 40-50 lbs (20-25 kg)
    • Reps/Sets: 3 sets of 10-12 reps

Day 3 Vegan Meal Plan:

Breakfast:

  • Chia Pudding: 1/4 cup chia seeds, 1 cup almond milk, 1/4 cup berries, 1 tbsp maple syrup
  • Smoothie: 1 banana, 1 cup spinach, 1 tbsp peanut butter, 1 scoop pea protein, 1 cup almond milk

Lunch:

  • Tofu Bowl: 1/2 block tofu, 1 cup quinoa, 1/4 cup avocado, 1/4 cup salsa, lime dressing
  • Roasted Veggies: 1/2 cup roasted sweet potatoes, 1/4 cup roasted Brussels sprouts

Snack:

  • Fruit Salad: 1 cup mixed berries, 1 tbsp chia seeds

Dinner:

  • Black Bean Burgers: 2 patties, whole-grain bun, lettuce, tomato, avocado
  • Sweet Potato Fries: 1 cup baked sweet potato fries

Post-Workout Snack:

  • Vegan Protein Shake: 1 scoop pea protein, 1 banana, 1 tbsp almond butter, 1 cup almond milk

Day 4: Lower Body (Deadlift Focus)

  1. Deadlift:

    • Small Frame: 80-100 lbs (40-50 kg)
    • Medium Frame: 120-140 lbs (60-70 kg)
    • Large Frame: 160-180 lbs (80-90 kg)
    • Reps/Sets: 4 sets of 5-6 reps

  2. Bulgarian Split Squats:

    • Small Frame: 15-20 lbs (7-10 kg) dumbbells
    • Medium Frame: 25-30 lbs (12-15 kg) dumbbells
    • Large Frame: 35-40 lbs (16-20 kg) dumbbells
    • Reps/Sets: 3 sets of 8-10 reps per leg

  3. Leg Curls:

    • Small Frame: 40-50 lbs (20-25 kg)
    • Medium Frame: 60-70 lbs (30-35 kg)
    • Large Frame: 80-90 lbs (40-45 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  4. Calf Raises:

    • Small Frame: Bodyweight or 20-30 lbs (10-15 kg) dumbbells
    • Medium Frame: 30-40 lbs (15-20 kg) dumbbells
    • Large Frame: 50-60 lbs (25-30 kg) dumbbells
    • Reps/Sets: 3 sets of 12-15 reps

Day 4 Vegan Meal Plan:

Breakfast:

  • Tofu Scramble: 1/2 block tofu, 1/4 cup bell peppers, 1/4 cup onions, 1 tbsp nutritional yeast, spices
  • Whole Grain Toast: 1 slice with almond butter

Lunch:

  • Veggie Stir-Fry: 1/2 cup brown rice, 1/2 cup broccoli, 1/4 cup bell peppers, 1/4 cup snow peas, soy sauce, and ginger
  • Edamame: 1/2 cup steamed edamame

Snack:

  • Fruit Salad: 1 cup mixed berries, 1 tbsp chia seeds

Dinner:

  • Chickpea Curry: 1 cup chickpeas, 1/2 cup coconut milk, 1/4 cup diced tomatoes, curry spices
  • Quinoa: 1 cup cooked quinoa

Post-Workout Snack:

  • Vegan Protein Bar

Overall Nutritional Guidelines:

  • Daily Protein Intake: Aim for 1.2-2.2g of protein per kilogram of body weight, sourced from plant-based foods like tofu, lentils, chickpeas, and protein supplements.
  • Hydration: Drink plenty of water throughout the day, especially around your workouts.
  • Variety: Ensure your diet includes a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds to cover all essential nutrients.

This intermediate plan increases in intensity and volume, suitable for those who have progressed from a beginner level. Adjust the meal portions and weights based on your progress and comfort level.

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