Build muscle, lose body fat, get stronger, and develop sustainable habits. As a beginner, you can gain muscle and lose fat simultaneously by training consistently, eating enough protein, and staying around maintenance calories.

Apps

Install before starting:

Hevy https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350

MyFitnessPal https://apps.apple.com/us/app/myfitnesspal-calorie-counter/id341232718

Track every workout in Hevy and every meal in MyFitnessPal.

Nutrition

Calories

Estimated maintenance: 2,300-2,500 calories per day.

Start at roughly 2,400 calories and adjust only if progress stalls.

Protein

Minimum: 140g protein daily

Fat

Maximum: 72g fat daily

Food Quality

Most meals should contain:

Lean protein
A carb source
Fruits or vegetables

Focus on consistency rather than perfection.

Recovery

Sleep 8 hours every night, drink plenty of water throughout the day, and take a deload week every 8-12 weeks by reducing training volume and intensity to allow for proper recovery and continued progress.

Weekly Check-In

Every Sunday morning:

Weigh yourself after using the bathroom and before eating or drinking
Take front, side, and back progress pictures
Send everything to me

This allows us to track progress accurately and make adjustments if necessary.

Cardio

Perform cardio 3 times per week.

After each upper body workout (Upper A and Upper B), complete:

Incline treadmill:

Incline: 15%
Speed: 3 mph
Duration: 20 minutes

On the weekend, complete one additional cardio session outside:

Casual walk or bike ride
Duration: 30-60 minutes
Easy, conversational pace

Weekly Schedule

Monday - Upper A

Tuesday - Lower A

Wednesday - Rest

Thursday - Upper B

Friday - Lower B

Saturday - Recovery

Sunday - Recovery

Training Rules

I will teach you every exercise
Track every workout in Hevy
Warm up before heavy exercises
All working sets are taken to failure
Use controlled reps and good form
Focus on getting stronger over time

Upper A

Exercise	Sets
Smith Machine Bench Press	1 warmup + 2 working
Lat Pulldown	3
Smith Machine Shoulder Press	2
Chest Supported Row	3
Pec Deck	2
Cable Lateral Raise	2
Cable Pushdown	2
EZ Bar Curl	2

Lower A

Exercise	Sets
Adductor Machine	2
Smith Machine Squat	1 warmup + 3 working
Leg Press	3
Seated Hamstring Curl	3
Leg Extension	2
Standing Calf Raise	3
Hanging Knee Raises	2

Upper B

Exercise	Sets
Smith Machine Incline Bench Press	3
HS Iso-Lateral Front Lat Pulldown	2
Neutral Grip Pullups	2
Chest Supported T-Bar Row	3
Reverse Pec Deck	3
Cable Lateral Raise	2
Overhead Cable Tricep Extension	2
Incline Hammer Curl	2

Lower B

Exercise	Sets
Adductor Machine	2
Smith Machine Squat	1 warmup + 3 working
Stiff Leg Deadlift	2
Leg Press	2
Seated Hamstring Curl	2
Leg Extension	3
Standing Calf Raise	3
Leg Raises	2

Expectations

The goal over the next few months is simple: build consistency, improve exercise technique, increase strength, and gradually improve body composition. If you train hard, hit your protein target, track your calories, sleep well, and stay patient, the results will come.

Recomp