Fitness Strategy

Structured quarterly plan aligned with your body composition goals.

This Week

Drag to reschedule

Mon

Push (Chest, Shoulders, Triceps)

↗

Tue

Stairmaster (cardio, 20–25 min)

Sauna / Steam Room (recovery)

Wed

Pull + Core (Back, Biceps, Abs)

↗

Thu

Stairmaster (cardio, 20–25 min)

Sauna / Steam Room (recovery)

Fri

Rest

Sat

Rest

Sun

Lower Body & Glutes

↗

Strength0/3

Cardio0/2

Sauna0/2

Protein0/7

Training Plan

Tap any day to see exercises

Progression rule

When you complete all reps in the top of the rep range with clean form across all sets, add 2.5 kg on compound lifts next session. Add 1.25 kg on isolation exercises. If performance drops (form breaks or reps fall short) two sessions in a row, reduce load by 10% and rebuild from there.

Track every session

Log exercise name, load (kg), sets completed, and reps achieved for every exercise. Note one word for form quality (clean / okay / struggled). This takes 2 minutes per session and is non-negotiable for progression.

Push (Chest, Shoulders, Triceps)

Horizontal and vertical pressing with shoulder and tricep volume

↗

Barbell bench press4×6–8

Cable chest fly (high to low)3×8–10

Seated dumbbell shoulder press3×8–10

Cable lateral raise3×12–15

+3 more

Lower Body & Glutes

Hip hinge, quad drive, and glute isolation

↗

Barbell hip thrust4×8–10

Leg press4×8–10

Romanian deadlift (dumbbell)3×10–12

Bulgarian split squat3×8–10 per leg

+3 more

Pull + Core (Back, Biceps, Abs)

Vertical and horizontal pulling with bicep and core volume

↗

Lat pulldown (wide grip)4×8–10

Seated cable row (close grip)3×8–10

Machine chest-supported row3×10–12

Barbell curl3×8–10

+3 more

Strength Training

Sessions3× / week

SplitPush / Lower & Glutes / Pull + Core

EmphasisLower body, glutes, upper shape

Duration70–75 min

PriorityLower body + glutes prioritised; upper body balanced push/pull; core embedded weekly

Nutrition Direction

Approachprotein-focused deficit

CaloriesProtein only

Meal planLinked

Key ruleHit your protein target every single day — that one habit drives the recomposition more than anything else this quarter.

Cardio & Movement

Sessions2× / week

TypeStairmaster (steady-state)

Duration20–25 min per session

Sauna & Recovery

Sessions2× / week

DaysTuesday, Friday or Saturday

Duration15–20 min sauna or steam room per visit

12-Week Roadmap

Tracking Metrics

◦Strength sessions completed per week (target: 3/3)

◦Cardio sessions completed per week (target: 2/2)

◦Protein target days hit per week (target: 5+/7)

Decision Rules

1.If two or more strength sessions are missed in any single week, do not attempt to make them up — just return to schedule the following week and note the reason.

2.If the lower/glute day is skipped two weeks in a row, flag for a session review and consider whether the exercise selection needs to change.

3.If Stairmaster is skipped for 3 consecutive sessions, reduce to 1 session/week temporarily and rebuild the habit before returning to 2.

Risks

•The user's historical pattern shows 1.4 sessions/week on average despite planning 3, and consistent cardio skipping.

•The main risk is reversion to old habits, particularly skipping the lower/glute day and the Stairmaster.

•Mitigation: lower body is placed on Tuesday (early in the week) before fatigue accumulates, and Stairmaster sessions are on separate days with no overlap so they feel lighter.

•The sauna reward on Tuesday and Friday creates a positive post-session ritual to reinforce attendance.