Your plan is ready. Five quality sessions beat fifty half-hearted ones.
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 6–10 |
| Overhead Press | 3 | 8–10 |
| Incline Dumbbell Press | 3 | 10–12 |
| Lateral Raise | 4 | 12–20 |
| Triceps Pushdown | 3 | 12–15 |
| Exercise | Sets | Reps |
|---|---|---|
| Pull-up / Lat Pulldown | 4 | 8–12 |
| Bent-Over Row | 4 | 8–10 |
| Chest-Supported Row | 3 | 10–12 |
| Face Pull | 3 | 15–20 |
| Incline Curl | 3 | 10–12 |
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6–10 |
| Romanian Deadlift | 3 | 8–10 |
| Leg Press | 3 | 12–15 |
| Seated Leg Curl | 3 | 12–15 |
| Calf Raise | 4 | 12–20 |
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 8–12 |
| Lat Pulldown | 4 | 10–12 |
| Cable Fly | 3 | 12–15 |
| Lateral Raise | 4 | 12–20 |
| Hammer Curl | 3 | 10–12 |
| Exercise | Sets | Reps |
|---|---|---|
| Hip Thrust | 4 | 8–12 |
| Hack / Goblet Squat | 4 | 10–12 |
| Walking Lunge | 3 | 12/leg |
| Leg Extension | 3 | 15–20 |
| Seated Calf Raise | 4 | 15–20 |
| Food | Amount | Kcal | P | C | F |
|---|---|---|---|---|---|
| Oats | 80 g | 300 | 10 | 54 | 6 |
| Whey protein | 1 scoop | 120 | 24 | 3 | 2 |
| Blueberries | 100 g | 60 | 1 | 14 | 0 |
| Food | Amount | Kcal | P | C | F |
|---|---|---|---|---|---|
| Chicken breast | 180 g | 300 | 56 | 0 | 7 |
| White rice (cooked) | 250 g | 320 | 6 | 70 | 1 |
| Olive oil | 1 tbsp | 120 | 0 | 0 | 14 |
| Mixed veg | 150 g | 50 | 3 | 9 | 0 |
| Food | Amount | Kcal | P | C | F |
|---|---|---|---|---|---|
| Salmon fillet | 150 g | 280 | 34 | 0 | 16 |
| Potatoes | 300 g | 260 | 6 | 58 | 0 |
| Side salad | 1 bowl | 40 | 2 | 6 | 1 |
Weigh in first thing, log your measurements, and watch the climb. One minute a week is the whole job.
Submit check-in →