190
Start · ~21% BF
→
180
Goal · 11–12% BF
› This Week
0/5
Sessions
0
Wk streak
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7-day avg
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lb to 180
Today
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› Body Metrics · Trend
Weight & Waist
Weigh daily, log it here. The bold line is your 7-day average, which is the only number that tells the truth.
› Key Lifts · Your Dashboard
Your Key Lifts
Tap to log a set. The arrow and sparkline track your best set per day, so multiple sets won't muddy the trend. Hold or climb while bodyweight drops = keeping muscle.
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Today
Strip fat to reveal the muscle, hold every lift on the way down, then build on a lean base. Two gears so you never log a zero week.
› The Protocol
Calories — start
2,450–2,550drop to 2,300 if 7-day avg stalls 2+ wks
Protein
180–200g~4 meals × 45–50g
Creatine
5g dailyany time, every day
Steps
8–12kdaily floor
Sleep
7+ hrsAM sunlight, manage cortisol
Diet break
5–7 daysat maintenance, every 6–8 wks
Progression in a deficit
Hold your loads = winningMaintaining weight × reps as bodyweight drops is the strongest "keep this muscle" signal. PRs are a bonus, not the target.
› The Program
Two gears so you never log a zero week again. Ceiling is the good-week plan. Floor is the non-negotiable minimum when life gets loud. Same key lifts live in both, so your tracking never breaks.
D1Upper StrengthHeavy
Bench Press4 × 4–6
Pull-ups4 × 6–8
Overhead Press3 × 5–8
Chest-Supported Row3 × 8–10
Lateral Raises3 × 12–15
Reverse Curl forearm3 × 10–12
Wrist Curl forearm3 × 15–20
FINISH · 10–15 min incline treadmill (Zone 2)
D2Lower StrengthHeavy
Back Squat / Hack Squat4 × 4–6
Romanian Deadlift3 × 6–8
Walking Lunges3 × 10/leg
Seated / Lying Leg Curl3 × 10–12
Standing Calf Raise4 × 12–15
Hanging Leg Raise core3 × 10–15
FINISH · 10–15 min incline walk
D3Arms + DeltsAesthetic
DB Hammer Curl forearm4 × 8–12
Incline DB Curl3 × 10–12
Cable Tricep Pushdown4 × 10–12
Overhead Tricep Ext3 × 10–12
DB Lateral Raise4 × 12–15
Bent-Over Rear Delt Raise3 × 15–20
Zottman Curl forearm3 × 10–12
Ab Wheel / Cable Crunch core3 × 12–15
FINISH · 15–20 min cardio
D4Rest + Abs ARecover
Walk 8–12k steps. Keep it genuinely easy, this is where muscle gets preserved. Then one light circuit, 3 rounds, 45s rest.
Dead Bug 10/sidePlank 45–60sHollow Hold 30sHanging Leg Raise 12–15Side Plank 30s/side
D5Upper HypertrophyVolume
Incline DB Press4 × 8–12
Lat Pulldown4 × 8–12
Seated DB Shoulder Press3 × 8–10
Cable Row3 × 10–12
Cable Fly / Pec Deck added3 × 12–15
Lateral Raises3 × 12–15
Face Pulls3 × 15–20
Farmer's Carry forearm3 × 40–50ft
FINISH · 10–15 min incline walk
D6Lower HypertrophyVolume
Hack Squat / Leg Press swap4 × 10–12
RDL / Hip Thrust3 × 8–10
Bulgarian Split Squat3 × 8–10/leg
Leg Curl3 × 10–12
Seated Calf Raise4 × 12–15
Hanging Leg Raise core3 × 12–15
OPTIONAL · 10 min cardio
D7Rest + Abs BRecover
Walk 8–12k steps. Optional easy cardio. One dynamic circuit, 3 rounds, 45s rest.
Bicycle Crunch 20V-Ups 12–15Russian Twist 20Mountain Climbers 30sReverse Crunch 15
AFull Body · Squat~45 min
Back Squat / Hack Squat3 × 5–8
Bench Press3 × 6–8
Chest-Supported Row3 × 8–10
Lateral Raises3 × 12–15
Leg Curl3 × 10–12
Hanging Leg Raise core3 × 12–15
FINISH · 10 min incline walk
BFull Body · Hinge~45 min
Romanian Deadlift3 × 6–8
Pull-ups3 × 8–10
Overhead Press3 × 6–8
Walking Lunges3 × 10/leg
DB Hammer Curl forearm3 × 10–12
Cable Crunch core3 × 12–15
FINISH · 10 min incline walk
CFull Body · Push~45 min
Incline DB Press3 × 8–12
Cable Row3 × 10–12
Bulgarian Split Squat3 × 8–10/leg
DB Lateral Raise3 × 12–15
Tricep Pushdown3 × 10–12
Face Pulls3 × 15–20
FINISH · 10 min incline walk
Run A / B / C in any order across the week.
Each muscle still gets hit 2–3× a week, which captures the large majority of the growth and strength stimulus. Three of these every week beats five perfect days you only do twice. Hit the protein and 8k steps daily regardless.
› How To Know It's Working
⚖
Weigh daily, read the 7-day average onlyDay-to-day weight is water and food noise. The rolling average is the signal. Target ~0.7–1% bodyweight down per week, aim for the lower end to protect muscle.
↔
Waist at the navel, weeklyYour fat sits in the midsection, so this is your cleanest fat-loss read. A shrinking waist at steady bodyweight = recomp working.
◉
Photos monthly, same light + poseDefinition shows up in jumps, not daily. Upper abs ~14–15%, vascularity + 4-pack ~12%, full lean ~10%.
↑
Your key lifts holdingYour muscle-retention dashboard. Lifts cratering = deficit too steep or protein/sleep slipped. Pull one lever, don't panic.
› The Arc
NOW
Get consistent firstLock the floor before chasing the ceiling. One non-zero week, then another.
MO 1–6
The cut~17 lbs of fat off, capture the beginner muscle gain on the way down. Land near 180 @ 11–12%.
NEXT
Lean bulkBuild size on a lean base. Controlled surplus, keep the abs, climb toward 185–190 lean.
\u203a Records \u00b7 All-Time Bests
Best estimated 1-rep max per lift (Epley). Your muscle-retention scoreboard.