Daily Muscle-Building Workout Plan -- 2

I want to build real, visible muscle by exercising every single day, but I don’t want a routine that keeps me stuck inside a gym. My natural preferences are “main bola, berlari,” so the program has to weave ball-sports drills and running sessions into a structured progression that still hits every major muscle group.

Here is what I need from you:
• A 30-day calendar that mixes my preferred activities with targeted strength moves so I gain muscle without losing the fun factor.
• Clear sets, reps, rest times, and weekly progressions—nothing generic or copy-pasted.
• Simple tracking sheet or app template so I can log each session on my phone.
• Brief video or photo references for any exercise that isn’t self-explanatory.

I’m only considering freelancers who highlight their relevant experience—tell me where you’ve successfully guided others toward similar goals and how you’ll adapt proven methods to “main bola, berlari.” If you can also suggest ways to include occasional angkat beban or latihan kekuatan work when it makes sense, that flexibility is welcome, but the core must remain outdoor-friendly.

Deliver the first draft schedule within three days of hire, iterate once based on my feedback, and wrap the final version within a week.