How to use this
- Train Mon / Wed / Fri (or any 3 non-consecutive days).
- Keep effort around RPE 7–8 (2–3 reps “in the tank”).
- Progress each week by adding 1–2 reps per set, or moving to the next variation.
- For weight loss: aim for a modest calorie deficit + protein at each meal.
Exercise gallery (with pictures)
Push-up
Start: incline push-up on a counter/bench → knee push-up → standard.
Squat
Start: chair/box squat → bodyweight squat → tempo squat → split squat.
Walking lunge
Start: reverse lunge (easier on knees) → walking lunge → step-up.
Plank
Start: elevated plank → forearm plank → long-lever plank.
Bird-dog
Core + back stability. Go slow. Hold 2–3 seconds each rep.
Glute bridge
Start: glute bridge → single-leg bridge → hip thrust on couch.
“Backpack” bent-over row
Same position as a bent-over row, but you grab a sturdy backpack by the top handle(s).
Load it with books/water jugs to increase resistance.
Weekly workout plan (12‑week ramp, then repeat with harder variations)
After week 12, repeat weeks 9–12 with harder variations or extra load (heavier backpack, lower incline, longer planks).
| Weeks | Push | Pull | Legs | Core | Finisher |
|---|---|---|---|---|---|
| 1–4 | Incline push-up 3×6–10 | Backpack row 3×8–12 | Chair/box squat 3×8–12 | Plank 3×20–30s Bird-dog 2×6/side |
8–12 min brisk walk or stairs |
| 5–8 | Lower incline or knee push-up 3×8–12 | Backpack row 4×8–12 (slightly heavier) | Bodyweight squat 4×8–12 Reverse lunge 2×8/side |
Plank 3×30–45s Dead bug 2×8/side |
10–15 min walk / bike |
| 9–12 | Standard push-up 4×6–10 (or knees if needed) | 1‑arm backpack row (support hand on chair) 4×8/side | Split squat 3×8/side Squat 3×10–15 (tempo 3 sec down) |
Plank 3×45–60s Side plank 2×20–40s/side |
12–18 min walk intervals (1 min fast / 1 min easy) |
Breakfast plan (high‑protein, easy rotation)
Pick one option per day. Aim for ~30–45g protein at breakfast. Adjust portions to your calorie target.
Option A: Protein shake + fruit
- Whey or plant protein: 1–1.5 scoops
- Milk/unsweetened almond milk + ice
- 1 banana or berries
- Optional: 1 tbsp peanut butter
Option B: Greek yogurt bowl
- Greek yogurt (plain) + honey/cinnamon
- Berries + 1 tbsp chia/flax
- Handful of nuts (optional)
Option C: Eggs + toast
- 2–3 eggs (scramble/omelet)
- Veggies (spinach/peppers/onion)
- 1 slice whole-grain toast
Option D: Overnight oats “protein”
- Oats + Greek yogurt + milk
- 1 scoop protein mixed in
- Berries + cinnamon
Attribution / licenses
Some exercise illustrations/photos are from Wikimedia Commons and may require attribution. See attribution.html.