PROGRESSION RULE
Earn the next weight.
When you can complete the top end of the rep range with clean form on every set, increase the load slightly next time.
YOUR TRAINING PLAN
Build strength. Lose fat.
PUSH / PULL / LEGS
Show up.
Show up.
Get stronger.
A balanced six-day routine built around progressive strength training, smart recovery and conditioning.
45–70 MIN / SESSION
WEEKLY SPLIT2× per muscle groupPush · Pull · Legs
SESSION LENGTH45–70 minIncluding warm-up
MAIN OBJECTIVERecompFat loss + muscle gain
THIS WEEK0 / 6
Workouts completed
TODAY'S SESSION
Monday · Push A
Chest, shoulders and triceps — strength-focused.
PUSH DAYFinished your session?Mark the day complete to track your weekly consistency.
FAT-LOSS SUPPORT
Move outside the gym.
Build toward 7,000–10,000 daily steps and add 15–25 minutes of moderate cardio 2–3 times per week.