Plan

109 kg → 99 kg in 42 days. Starts 2026-05-26.

edit plan.json to change everything below

Diet

kcal

1700

protein

220g

fat

55g

carb

130g

Aggressive deficit. Prioritize protein to preserve muscle. Adjust by ±150 kcal based on weekly weight trend.

Week template

MonPush + Walklifts + 60m cardio

TuePull + Walklifts + 60m cardio

WedLegs + Walklifts + 60m cardio

ThuPush + Walklifts + 60m cardio

FriPull + Walklifts + 60m cardio

SatLegs + Walklifts + 60m cardio

SunWalk60m walk

Treadmill default

6 km/h @ 6% incline

60 min daily incline walk. Steady pace, conversational breathing.

Strength blocks

Push (chest / shoulders / triceps)

Dumbbell Bench Press4 × 8-10

Seated DB Shoulder Press3 × 8-10

Incline DB Bench Press3 × 10-12

Dumbbell Fly3 × 12-15

Overhead DB Tricep Ext.3 × 12-15

Pull (back / biceps / rear delts)

One-Arm DB Row4 × 8-10

DB Pullover3 × 10-12

Bent-Over DB Row (Both)3 × 10-12

DB Rear-Delt Fly3 × 12-15

DB Bicep Curl3 × 10-12

DB Hammer Curl2 × 12-15

Legs (quads / hamstrings / glutes / calves)

DB Goblet Squat4 × 10-12

DB Romanian Deadlift4 × 8-10

DB Walking Lunge3 × 10/leg

Bulgarian Split Squat3 × 8/leg

DB Calf Raise4 × 15-20

Progression

Hit the top of the rep range on all working sets for two sessions in a row → add 2.5 kg per dumbbell next session. If you miss the bottom of the rep range, drop 2.5 kg.