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  (Weight: 82 kg | Height: 190 cm)
  
  
  
  
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  1. Goal Setting & Baseline Assessment
  
  
  
  Goal Metric(s) Target (3–6 mo)
  
  
  Build lean muscle Body‑fat % A (skinfold calipers if not available).
  
  
  Strength tests: 1RM squat, bench press, deadlift.
  
  
  Endurance tests: 8 min run for aerobic fitness; max reps at 70 % of 1RM.
  
  
  
  
  
  
  
  2. Training Program Structure
  
  
  
  Weekly Schedule (6‑day cycle)
  
  
  
  Day Focus
  
  
  Mon Upper‑body hypertrophy (push) + core
  
  
  Tue Lower‑body strength + mobility
  
  
  Wed Rest or active recovery (light cardio, stretching)
  
  
  Thu Upper‑body hypertrophy (pull) + core
  
  
  Fri Lower‑body hypertrophy + mobility
  
  
  Sat Full‑body conditioning + mobility
  
  
  Sun Rest
  
  
  
  
  
  
  Total volume: ~4–5 sets per exercise for hypertrophy days; 3–4 sets for strength days.
  
  
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  Mobility / Flexibility Routine (15–20 min)
  
  
  
  Segment Exercise Sets × Reps
  
  
  Warm‑up Cat‑Cow stretch 1×10
  
  
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  ---
  
  
  
  
  5. Weekly Summary
  
  
  
  Day Activity Notes
  
  
  Mon‑Fri 30 min walk + light strength (bodyweight) Aim for gradual increase; record distance/time
  
  
  Sat 45–60 min walk or group class Add variety, keep motivation
  
  
  Sun Rest / gentle stretching Optional yoga/meditation
  
  
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  Metric How to Record
  
  
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  Mood / Energy Rate 1‑10 each day; note any changes.
  
  
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  ---
  
  
  
  
  Final Checklist
  
  
  
  
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