6-Day Solo Training Plan

Day	Focus	Time
1	Push (Chest / Shoulders / Triceps) + Abs	~70 min
2	Pull (Back / Biceps)	~65 min
3	Legs	~60 min
4	Push (repeat) + Abs	~70 min
5	Pull (repeat)	~65 min
6	Legs (repeat) + Abs + HIIT	~70 min
7	Rest / Active recovery	—

Day 1 — Push + Abs

🏃 Cardio: 15–20 min moderate pace after weights.

Dumbbell Flat Bench Press4 x 8-10

Press dumbbells up from chest, elbows ~45°. If you fail a rep, rotate and drop the dumbbells to your sides.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 8–12 kg per dumbbell | Intermediate: 14–20 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Floor Press, similar weight range, easier on the shoulders.

💡 TipNo bench? Do it on the floor — your elbows stop naturally at the ground, which is gentler on the shoulder joint.

Incline Dumbbell Press3 x 10-12

Same movement on a 30-45° incline bench; hits upper chest more.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–10 kg per dumbbell | Intermediate: 12–16 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Incline Press, same range.

💡 TipNo incline bench? Prop a flat bench on a low box, or set an adjustable bench to ~30°.

Dumbbell Shoulder Press3 x 10-12

Press dumbbells overhead from shoulder height; don't lock elbows hard at the top.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Overhead Press; many find kettlebells more comfortable here.

💡 TipSeated is more stable and isolates the shoulders; standing brings your core into it more.

Lateral Raises3 x 12-15

Raise dumbbells to shoulder height, slight elbow bend. Go light and slow.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 2–4 kg per dumbbell | Intermediate: 5–8 kg per dumbbell

🏋️ Kettlebell optionLess common — dumbbells are more comfortable for this one.

💡 TipThis move is about control, not weight. If you're swinging or shrugging to lift it, go lighter.

Rope Triceps Pushdown3 x 12-15

Elbows pinned to sides, push down and spread the rope at the bottom.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–15 kg on the stack | Intermediate: 20–30 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipKeep your torso still. Leaning into it shifts the work to your chest instead of your triceps.

Overhead DB Triceps Extension3 x 12

One dumbbell, both hands, behind head; elbows point forward, not flared.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg (one dumbbell, both hands) | Intermediate: 10–14 kg

🏋️ Kettlebell optionYes — hold a kettlebell by the horns instead of a dumbbell.

💡 TipKeep elbows close to your ears the whole time — flaring them out shifts stress to the shoulders.

Abs

Hanging Leg Raise3 x 12

Hang from a bar, raise knees (or straight legs) toward chest, control the lowering.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight to start | Intermediate: Add ankle weights (1–2 kg) once bodyweight is easy

🏋️ Kettlebell optionNot applicable to this move.

💡 TipIf a full hang is tough on your grip, use lifting straps or start with the bent-knee version.

Cable Crunch3 x 15

Kneel facing the cable machine, crunch down pulling the rope toward your knees.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 15–20 kg on the stack | Intermediate: 25–35 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipMove from your abs, not your hips — think about curling your ribcage down toward your pelvis.

Day 2 — Pull

🏃 Cardio: 20 min steady-state after weights.

Lat Pulldown4 x 8-10

Wide grip, pull bar to upper chest, squeeze shoulder blades, control the return.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 20–30 kg on the stack | Intermediate: 35–50 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipPull to your upper chest, not behind your neck — behind-the-neck pulldowns strain the shoulder joint.

Seated Cable Row3 x 10-12

Pull handle to stomach, back straight, squeeze shoulder blades at the end.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 20–30 kg on the stack | Intermediate: 35–50 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipDon't lean back a lot to move more weight — keep your torso mostly upright and let your back do the work.

Single-Arm Dumbbell Row3 x 10-12

Knee + hand on bench for support, pull dumbbell up to hip.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg | Intermediate: 16–24 kg

🏋️ Kettlebell optionYes — Single-Arm Kettlebell Row, same range, natural fit.

💡 TipRow your elbow toward your hip, not straight up — that keeps your lats working instead of your traps.

Face Pulls3 x 15

Cable at head height, pull toward face, elbows back and out.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 7–10 kg on the stack | Intermediate: 12–18 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipAim the rope at your face and finish with thumbs pointing behind you. This is a shoulder-health move — form matters more than weight.

Dumbbell Bicep Curl3 x 10-12

Elbows tucked at sides, curl up without swinging your body.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Curl, same range.

💡 TipKeep elbows pinned at your sides throughout. If they drift forward, that's momentum doing the work, not your biceps.

Hammer Curl3 x 12

Same as bicep curl but with a neutral, palms-facing-in grip.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Hammer Curl, same range.

💡 TipSame cue as the bicep curl — the neutral grip also brings your forearms into it more.

Day 3 — Legs

🏃 Cardio: 15 min easy pace.

Goblet Squat4 x 10

Hold one dumbbell at chest, squat down, chest up, knees track over toes. No rack needed.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg | Intermediate: 16–24 kg

🏋️ Kettlebell optionYes — this is originally a kettlebell move. If you have both, the kettlebell often sits more naturally against your chest.

💡 TipKeep the weight close to your chest and elbows pointed down between your knees at the bottom.

Leg Press3 x 10-12

Feet shoulder-width on platform, push away, control the return. Fully machine-supported.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 40–60 kg including sled | Intermediate: 70–100 kg including sled

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipDon't lock your knees out hard at the top, and don't let your lower back round off the pad at the bottom.

Dumbbell Romanian Deadlift3 x 10-12

Hinge at hips (not a squat), dumbbells stay close to legs, back flat, stop at a hamstring stretch.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 8–12 kg per dumbbell | Intermediate: 14–20 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell RDL, same range, works well single or double.

💡 TipPush your hips back like closing a car door with your butt, not down like a squat — you should feel this in your hamstrings, not your lower back.

Leg Curl (machine)3 x 12

Seated or lying machine, isolates hamstrings, no balance risk.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 15–20 kg on the stack | Intermediate: 25–35 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipSlow the lowering phase to 2–3 seconds — that's where a lot of the muscle-building actually happens.

Leg Extension (machine)3 x 12

Seated machine, isolates quads, controlled movement.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 15–20 kg on the stack | Intermediate: 25–35 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipAvoid kicking the weight up with momentum; a slow, controlled rep is more effective and easier on the knees.

Calf Raises4 x 15

Rise onto toes, pause, lower slowly. Can be done on a machine or standing with dumbbells.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg per dumbbell (or bodyweight) | Intermediate: 16–24 kg per dumbbell

🏋️ Kettlebell optionYes — hold a kettlebell at your chest instead.

💡 TipPause a second at the top and get a full stretch at the bottom — partial reps are the most common mistake here.

Day 4 — Push + Abs (repeat)

🏃 Cardio: 15–20 min moderate pace after weights.

Dumbbell Flat Bench Press4 x 8-10

Press dumbbells up from chest, elbows ~45°. If you fail a rep, rotate and drop the dumbbells to your sides.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 8–12 kg per dumbbell | Intermediate: 14–20 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Floor Press, similar weight range, easier on the shoulders.

💡 TipNo bench? Do it on the floor — your elbows stop naturally at the ground, which is gentler on the shoulder joint.

Incline Dumbbell Press3 x 10-12

Same movement on a 30-45° incline bench; hits upper chest more.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–10 kg per dumbbell | Intermediate: 12–16 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Incline Press, same range.

💡 TipNo incline bench? Prop a flat bench on a low box, or set an adjustable bench to ~30°.

Dumbbell Shoulder Press3 x 10-12

Press dumbbells overhead from shoulder height; don't lock elbows hard at the top.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Overhead Press; many find kettlebells more comfortable here.

💡 TipSeated is more stable and isolates the shoulders; standing brings your core into it more.

Lateral Raises3 x 12-15

Raise dumbbells to shoulder height, slight elbow bend. Go light and slow.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 2–4 kg per dumbbell | Intermediate: 5–8 kg per dumbbell

🏋️ Kettlebell optionLess common — dumbbells are more comfortable for this one.

💡 TipThis move is about control, not weight. If you're swinging or shrugging to lift it, go lighter.

Rope Triceps Pushdown3 x 12-15

Elbows pinned to sides, push down and spread the rope at the bottom.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–15 kg on the stack | Intermediate: 20–30 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipKeep your torso still. Leaning into it shifts the work to your chest instead of your triceps.

Overhead DB Triceps Extension3 x 12

One dumbbell, both hands, behind head; elbows point forward, not flared.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg (one dumbbell, both hands) | Intermediate: 10–14 kg

🏋️ Kettlebell optionYes — hold a kettlebell by the horns instead of a dumbbell.

💡 TipKeep elbows close to your ears the whole time — flaring them out shifts stress to the shoulders.

Abs

Plank3 x 45 sec

Straight line from head to heels, hold on forearms, brace your core.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Bodyweight (increase hold time, not weight)

🏋️ Kettlebell optionNot applicable to this move.

💡 TipSqueeze your glutes and brace like you're about to be tapped in the stomach — that protects your lower back.

Bicycle Crunch3 x 20

Lying on back, alternate elbow to opposite knee in a pedaling motion.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Bodyweight (slow the tempo down)

🏋️ Kettlebell optionNot applicable to this move.

💡 TipSlow and controlled beats fast and sloppy — a slower pace keeps tension on the abs longer.

Day 5 — Pull (repeat)

🏃 Cardio: 20 min steady-state after weights.

Lat Pulldown4 x 8-10

Wide grip, pull bar to upper chest, squeeze shoulder blades, control the return.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 20–30 kg on the stack | Intermediate: 35–50 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipPull to your upper chest, not behind your neck — behind-the-neck pulldowns strain the shoulder joint.

Seated Cable Row3 x 10-12

Pull handle to stomach, back straight, squeeze shoulder blades at the end.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 20–30 kg on the stack | Intermediate: 35–50 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipDon't lean back a lot to move more weight — keep your torso mostly upright and let your back do the work.

Single-Arm Dumbbell Row3 x 10-12

Knee + hand on bench for support, pull dumbbell up to hip.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg | Intermediate: 16–24 kg

🏋️ Kettlebell optionYes — Single-Arm Kettlebell Row, same range, natural fit.

💡 TipRow your elbow toward your hip, not straight up — that keeps your lats working instead of your traps.

Face Pulls3 x 15

Cable at head height, pull toward face, elbows back and out.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 7–10 kg on the stack | Intermediate: 12–18 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a cable-machine move.

💡 TipAim the rope at your face and finish with thumbs pointing behind you. This is a shoulder-health move — form matters more than weight.

Dumbbell Bicep Curl3 x 10-12

Elbows tucked at sides, curl up without swinging your body.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Curl, same range.

💡 TipKeep elbows pinned at your sides throughout. If they drift forward, that's momentum doing the work, not your biceps.

Hammer Curl3 x 12

Same as bicep curl but with a neutral, palms-facing-in grip.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 6–8 kg per dumbbell | Intermediate: 10–14 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell Hammer Curl, same range.

💡 TipSame cue as the bicep curl — the neutral grip also brings your forearms into it more.

Day 6 — Legs + Abs + HIIT (repeat)

🏃 Cardio: 15–20 min HIIT — 30 sec sprint / 60 sec walk, repeat.

Goblet Squat4 x 10

Hold one dumbbell at chest, squat down, chest up, knees track over toes. No rack needed.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg | Intermediate: 16–24 kg

🏋️ Kettlebell optionYes — this is originally a kettlebell move. If you have both, the kettlebell often sits more naturally against your chest.

💡 TipKeep the weight close to your chest and elbows pointed down between your knees at the bottom.

Leg Press3 x 10-12

Feet shoulder-width on platform, push away, control the return. Fully machine-supported.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 40–60 kg including sled | Intermediate: 70–100 kg including sled

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipDon't lock your knees out hard at the top, and don't let your lower back round off the pad at the bottom.

Dumbbell Romanian Deadlift3 x 10-12

Hinge at hips (not a squat), dumbbells stay close to legs, back flat, stop at a hamstring stretch.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 8–12 kg per dumbbell | Intermediate: 14–20 kg per dumbbell

🏋️ Kettlebell optionYes — Kettlebell RDL, same range, works well single or double.

💡 TipPush your hips back like closing a car door with your butt, not down like a squat — you should feel this in your hamstrings, not your lower back.

Leg Curl (machine)3 x 12

Seated or lying machine, isolates hamstrings, no balance risk.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 15–20 kg on the stack | Intermediate: 25–35 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipSlow the lowering phase to 2–3 seconds — that's where a lot of the muscle-building actually happens.

Leg Extension (machine)3 x 12

Seated machine, isolates quads, controlled movement.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 15–20 kg on the stack | Intermediate: 25–35 kg on the stack

🏋️ Kettlebell optionNot applicable — this is a machine move.

💡 TipAvoid kicking the weight up with momentum; a slow, controlled rep is more effective and easier on the knees.

Calf Raises4 x 15

Rise onto toes, pause, lower slowly. Can be done on a machine or standing with dumbbells.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 10–14 kg per dumbbell (or bodyweight) | Intermediate: 16–24 kg per dumbbell

🏋️ Kettlebell optionYes — hold a kettlebell at your chest instead.

💡 TipPause a second at the top and get a full stretch at the bottom — partial reps are the most common mistake here.

Abs

Russian Twist3 x 20

Seated, lean back slightly, rotate torso side to side. Add a light dumbbell for more challenge.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: 4–6 kg | Intermediate: 8–12 kg

🏋️ Kettlebell optionYes — hold a kettlebell by the horns instead of a dumbbell.

💡 TipRotate from your torso, not just your arms — keep the weight close to your body.

Mountain Climbers3 x 30 sec

Plank position, drive knees toward chest alternately at a quick pace.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Bodyweight (increase pace, not weight)

🏋️ Kettlebell optionNot applicable to this move.

💡 TipKeep your hips level — if they're popping up, you're moving faster than you can control.

Day 7 — Rest

Light walk, stretching, or yoga. This day matters as much as the training days — it's when muscle actually recovers and adapts.

🎯 Goals & Staying On Track

Your Target Weight

Starting weight (Dec)

kg

Near-term target

kg

Longer-term target

kg

Waist target

cm

StartCurrentLong-term goal

Near-term

Defaults above are just examples — edit every field to match your own height, starting point, and goals. This isn't medical advice, just a general reference point; a doctor can give you an actual body-fat reading.

Missed the Gym? Minimum Day (Home, No Equipment)

About 20–25 minutes, one round through each move below, 60 sec rest between exercises. Something beats nothing — this keeps the streak alive.

Bodyweight Squats3 x 15

Feet shoulder-width, chest up, sit hips back and down.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Add a loaded backpack, or hold a kettlebell goblet-style

🏋️ Kettlebell optionYes — goblet-hold a kettlebell once bodyweight feels easy.

💡 TipOnce 3x15 feels easy, that's your cue to add load rather than just more reps.

Push-Ups3 x 10-15

Hands under shoulders, body in a straight line. Do on knees if needed.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Elevate your feet to add difficulty

🏋️ Kettlebell optionNot typically used for this move.

💡 TipToo hard? Elevate your hands on a table or counter. Too easy? Elevate your feet instead.

Walking Lunges3 x 12/leg

Step forward, lower back knee toward the floor, push back up.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Hold a kettlebell or water bottles in each hand

🏋️ Kettlebell optionYes — hold one in each hand once bodyweight feels easy.

💡 TipKeep your front knee tracking over your ankle, not caving inward.

Glute Bridges3 x 15

Lie on your back, knees bent, drive hips up, squeeze at the top.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Rest a kettlebell across your hips

🏋️ Kettlebell optionYes — across the hips once bodyweight feels easy.

💡 TipSqueeze your glutes hard at the top for a full second before lowering.

Plank3 x 45 sec

Straight line head to heels, hold on forearms.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Bodyweight (increase hold time, not weight)

🏋️ Kettlebell optionNot applicable to this move.

💡 TipSqueeze your glutes and brace like you're about to be tapped in the stomach — that protects your lower back.

Mountain Climbers3 x 30 sec

Plank position, drive knees to chest at a quick pace.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight | Intermediate: Bodyweight (increase pace, not weight)

🏋️ Kettlebell optionNot applicable to this move.

💡 TipKeep your hips level — if they're popping up, you're moving faster than you can control.

Jumping Jacks5 min continuous

Your cardio for the day — steady moderate pace.

🔍 Photos ▶ Tutorial ⚙ Advanced

💪 Starting weightBeginner: Bodyweight — this is your cardio, not a strength move | Intermediate: Bodyweight

🏋️ Kettlebell optionNot applicable to this move.

💡 TipKeep a steady, sustainable pace for the full 5 minutes rather than sprinting the first minute.

Your Milestones (If You Stay Consistent)

These are general estimates based on typical fat-loss pacing, not a personalized prescription — actual results depend heavily on your diet (not covered in this plan), sleep, and individual factors. Track waist measurement and photos alongside the scale; they tell the real story.

2 Weeks

Habit-building phase

No dramatic visual change yet — this stretch is about locking in consistency. With a moderate calorie deficit, roughly 0.5–1 kg down is a typical range.

1 Month

~2–3 kg down from today

If training stays consistent and diet is in a steady deficit, this is a realistic general pace. Shoulders and arms may start looking slightly more defined.

2 Months

~4–6 kg down from today

Visible improvement in arm and calf shape as muscle tone builds and fat continues to drop. Waist typically starts feeling looser.

3 Months

~6–9 kg down from today

Upper body definition more visible, waistline noticeably smaller. A good point to reassess and re-set the next stretch of goals.

6 Months

Six-pack territory for many

With sustained consistency, many people reach a body-fat level where abs start becoming visible — but this varies a lot by starting point, genetics, and diet adherence. Some need longer; that's normal, not failure.

📝 My Log

Log your weight, mark the day done, jot a note. Saved right in this page — works as long as you open it from the same hosted link/device.

Date

Weight (kg)

Day followed

Notes

History

📅 My Timeline

Pick a start date and how many days a week you'll realistically train — this maps out roughly where you'd land, week by week, across weight loss, muscle definition, and six-pack visibility.

Start date

Days per week

These are the same general, non-personalized estimates as the Goals tab, just spread across a calendar based on your chosen frequency. Fewer days/week stretches the timeline — but diet, sleep, and genetics move these dates more than the day count alone. Not medical advice.

🍽️ Diet

Not a prescribed plan — I'm not a nutritionist or dietitian. These are general, widely-used sports nutrition principles applied to the pattern you already follow. For anything tailored to medical conditions, allergies, or precise targets, a registered dietitian is the right call.

Your Current Pattern

Early AM

Chia Seeds

A spoon of chia seed powder, usually in water — good fiber and omega-3 habit, worth keeping.

9:00–9:30 AM

Breakfast

Your first full meal of the day.

~11:00–12:00 PM

Protein Shake

Protein powder — a convenient way to hit your protein target without needing to cook.

12:00–1:00 PM

Fruit

A piece of fruit — good fiber, vitamins, and natural sweetness.

~1:00 PM

Lunch

Your main carb-heavy meal of the day.

Afternoon

Tea + Soda + Snacks

Tea without sugar (good), plus Diet Coke or Thums Up, plus a few snacks/biscuits.

Evening

Tea + Light Snacks

Another tea, with a bit of a snack like biscuits.

8:00 PM

Dinner

Your final meal of the day.

General Tips For Your Goals

🥩Protein at every meal

You're already using a protein shake — spreading protein across breakfast, lunch, and dinner too (not just the shake) helps preserve muscle while you're losing fat. A commonly cited general range for someone strength-training in a deficit is roughly 1.6–2.2 g of protein per kg of bodyweight per day — that's a reference point to gauge against, not a strict target.

🍚Your carb timing is fine as-is

Having your main carbs once a day around lunch is a completely workable approach — plenty of people do well on it. If you ever want to experiment, shifting some of those carbs closer to your workout window can help with energy, but there's no need to change something that's already working.

🥤The soda swap

Diet Coke is sugar-free; Thums Up is a regular sugar-sweetened cola. If fat loss is the main goal, leaning toward the diet version more often is a simple, low-effort lever — no need to cut it out, just notice which one you're reaching for.

🍪Snack swaps (optional)

If you ever want to tighten things up further without feeling restricted, swapping a biscuit or two for roasted chana, a handful of nuts, or Greek yogurt keeps the snack habit while adding more protein and fiber. This is optional, not a rule.

💧Water alongside your tea/soda

Tea and diet soda both count toward fluids, but plain water alongside them helps with appetite regulation and recovery, especially training 6 days a week.

🌱Keep the chia seeds

Good source of fiber and omega-3s — a solid habit as it stands.

Diet Log

Optional — a quick daily check-in, same idea as the workout log.

Date

Stuck to plan?

Notes

Weekly Overview

Day 1 — Push + Abs

Abs

Day 2 — Pull

Day 3 — Legs

Day 4 — Push + Abs (repeat)

Abs

Day 5 — Pull (repeat)

Day 6 — Legs + Abs + HIIT (repeat)

Abs

Day 7 — Rest

🎯 Goals & Staying On Track

Your Target Weight

Missed the Gym? Minimum Day (Home, No Equipment)

Your Milestones (If You Stay Consistent)

📝 My Log

History

📅 My Timeline

🍽️ Diet

Your Current Pattern

General Tips For Your Goals

Diet Log