Build strength.
Build muscle.
Six days of focused hypertrophy. One complete recovery day. Select a day to see the full workout.
Training split
MON–SATPush A
4-week progression
Baseline: 2 RIR, log every set.
Add reps; raise weight only after reaching rep targets.
Hard week: 1–2 RIR; final isolation sets may reach 0–1.
Reduce sets 30–40%; 2–3 RIR. Assess results.
Training rules
Warm up 5–7 minutes, then ramp up your first compound exercise. Lower weights under control (2–3 seconds), use full pain-free range of motion, and avoid forced reps on heavy compounds. If performance drops repeatedly, reduce volume. Optional incline walking 10–15 minutes after upper-body days.
Every rep counts.
Log each set, compare with the previous session, and save your training history on this device.
Session history
0 sessionsBody measurements
Your data
Saved in this browser using local storage. Export regularly to keep a backup or transfer between devices. This file does not sync automatically with ChatGPT.
Fuel the work.
Seven-day meal guide based on your preferred foods: beef, fish, chicken thigh, eggs, rice, bulgur, pasta and yogurt.
Daily targets
Approx. 2,500 kcal: 190 g protein · 70 g fat · 278 g carbs. These are starting targets, not exact totals calculated from the meal templates. Adjust food portions to hit your daily numbers; actual calories depend on brands, cuts and cooking oil.
Weekly menu
7 DAYSPractical swaps
Carbs: 200 g cooked rice ≈ 200–250 g cooked bulgur ≈ 250–300 g potato ≈ 200 g cooked pasta. Not calorie-identical; verify your portions.
Protein: lean beef, white fish, skinless chicken thigh/leg and turkey. Salmon and picanha have more fat and are not gram-for-gram equivalents.
Oil: 5 g ≈ 45 kcal; 10 g ≈ 90 kcal; 15 g ≈ 135 kcal.
How to adjust
Weigh yourself in the morning after the toilet, before eating. Track 7-day average weight and weekly waist measurements. If waist and average weight stay flat for two consistent weeks, consider ~100–150 fewer kcal or more daily walking. If strength and recovery fall repeatedly or weight loss is too fast, reassess food and training.
Recovery and habits
7,000–9,000 steps/day, 2.5–3.5 L fluid as appropriate, and aim for 7–9 hours of sleep. Late dinners are fine if daily intake fits. No need to compensate for a bigger meal by starving the next day. If drinking Saturday, keep it to at most two measured gin-and-zero-tonics and count them in daily calories.