Week 1 / 26 · Phase 1: Foundation

Start from your real numbers. Control first
0 done

Coach note

✅ WinYou already know your machines and your numbers: Glute Drive 20 kg × 10, seated leg curl 22.5 kg × 10, cable row 7.75 kg. That gives this plan a real starting point instead of guesses.

ImproveYour upper body is behind your legs (the scan says the same), and the lat pulldown and chest press were too heavy. They start lighter so you can hit full reps with good form. Your lower back ached after the leg press before, so the leg press waits until week 3. If the ache comes back and lasts more than a week, or is sharp or spreads down your leg, see a physiotherapist.

Focus this weekControl over weight. Lat pulldown: shoulders down before every rep so your upper traps stay relaxed. Glute Drive: ribs down, don't arch at the top. Brace your stomach on every lift, and write down each weight with per side or total.

Changes from plan (8)
  • Starting weights come from your current records, not the estimate table.
    Real numbers from your gym beat estimates, and her machines are plate-loaded (some per side).
  • Lat pulldown 5 kg each side, 3 × 10-12 (you currently do 7.5 kg/side).
    7.5 kg/side gave only 5-6 reps with tight upper traps, a sign of shrugging. Drop one step and own the form.
  • Chest press machine 5 kg, 2 × 8-10 (you currently do 7.5 kg).
    7.5 kg gave only ~4 reps. Dumbbell press 3 kg each hand is the fallback.
  • Leg extension 25 kg, 3 × 10-12 (you currently do 30 kg).
    30 kg gave 7-8 reps, below the target range.
  • Glute Drive 20 kg, seated leg curl 22.5 kg, cable row 7.75 kg: kept at your current weights.
    They already fit the 10-12 rep range.
  • Reverse fly machine (empty, seat 2) instead of cable face pull.
    Same posture muscles, and you already know the setup.
  • No leg press or dumbbell Romanian deadlift in week 1; leg extension and dead bug added.
    Your lower back ached after the leg press before. Retest it light (≤20 kg) around week 3 if your back stays pain-free.
  • Extra 1-2 minutes per exercise for setup, and back-friendly stretches instead of cat-cow.
    New routine, and gentle mobility for the lower back.
Sessions3 strength + 1 cardio/mobility
Steps/day6,000
Protein70-80 g
Calories1,750-1,850 kcal
Water2 L
MondayStrength
Upper body: pull & arms · 60 min

Warm-up

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Workout

  1. 3 × 10-12 · 5 kg each side · RPE 6-7 · rest 90s · ⏱ 10 min
    Didkg each side

    Lighter than your current 7.5 kg/side (only 5-6 reps, upper traps tight). Once 3 × 12 feels smooth with shoulders down, go to 7.5 kg/side.

    Form cues
    • Before each rep, pull your shoulders DOWN away from your ears
    • Pull elbows down toward your back pockets
    • Chest up, stop at upper chest, and don't pull behind your neck
    • If your neck or upper traps tighten, lighten the weight

    Busy? → Seated cable row (7.75 kg)

    🔎 How toArmsPosture
  2. 3 × 10-12 · 7.75 kg · RPE 6-7 · rest 90s · ⏱ 9 min
    Didkg total

    Your current weight (7.75 kg × ~10). Aim for 3 sets of 10-12. When all 3 sets reach 12 reps, add one step on the stack.

    Form cues
    • Chest up, knees slightly bent
    • Pull handle to belly button, squeeze shoulder blades together
    • Keep shoulders down, don't lean back to move the weight

    Busy? → One-arm dumbbell row (5 kg)

    🔎 How toPostureArms
  3. 2 × 8-10 · 5 kg · RPE 6-7 · rest 90s · ⏱ 8 min
    Didkg total

    Lighter than your current 7.5 kg (only ~4 reps, too heavy). If you still can't get 8 reps, use dumbbell chest press 3 kg each hand instead.

    Form cues
    • Set the seat so the handles line up with the middle of your chest
    • Shoulder blades back against the pad
    • Press out without locking elbows, return slowly

    Busy? → Dumbbell chest press (3 kg each hand)

    🔎 How toArmsFull body
  4. 3 × 12-15 · Empty machine · RPE 6-7 · rest 60s · ⏱ 7 min
    Didkg total

    Empty machine at seat 2, as you already do. Now 3 sets of 12-15 with a 1-second squeeze. When 15 reps feel easy, add the smallest plate.

    Form cues
    • Seat 2, chest against the pad
    • Arms slightly bent, open wide in an arc
    • Squeeze your upper back, keep shoulders down
    • Return slowly

    Busy? → Band pull-apart (3 × 15)

    🔎 How toPosture
  5. 3 × 10-12 · 3 kg each hand · RPE 6-7 · rest 60s · ⏱ 8 min
    Didkg each hand

    3 kg each hand. Log weight and reps. If all 3 sets of 12 are easy, try 4 kg next Monday.

    Form cues
    • Elbows pinned to your sides
    • Curl up without swinging your body
    • Lower slowly for 2-3 seconds

    Busy? → Cable biceps curl (5 kg)

    🔎 How toArms
  6. 2 × 10-12 · 3 kg each hand · RPE 6-7 · rest 60s · ⏱ 6 min
    Didkg each hand

    3 kg each hand. Write down the weight and reps.

    Form cues
    • Hinge forward with a flat back, one hand on the bench
    • Upper arm parallel to the floor and still
    • Straighten the arm fully and squeeze the back of the arm

    Busy? → Cable triceps pushdown (5 kg)

    🔎 How toArms

Cool-down

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TuesdayRest
Rest: posture routine + 6,000 steps

Recovery day. Do your posture routine (below) and walk toward your step goal.

WednesdayStrength
Lower body: glutes & knee control (back-friendly) · 60 min

Warm-up

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Workout

  1. 3 × 10-12 · 20 kg · RPE 6-7 · rest 90s · ⏱ 10 min
    Didkg total

    Your current weight (20 kg × 10 × 3). When all 3 sets reach 12 reps, add 5 kg.

    Form cues
    • Belt pad across the hip bones, upper back against the pad
    • Tuck your chin and keep ribs down
    • Drive through heels, squeeze glutes at the top, and DON'T arch your lower back
    • Stop if your lower back aches

    Busy? → Glute bridge (bodyweight, 3 x 15)

    🔎 How toGlutes
  2. 3 × 10-12 · 25 kg · RPE 6-7 · rest 90s · ⏱ 8 min
    Didkg total

    Lighter than your current 30 kg (only 7-8 reps). 25 kg should give 10-12 reps with control.

    Form cues
    • Knee lined up with the machine's pivot point
    • Hold the handles, back against the pad
    • Lift until legs are nearly straight, pause 1 second
    • Lower slowly for 2-3 seconds

    Busy? → Wall sit (20-30 s)

    🔎 How toFull bodyBow legs
  3. 3 × 10-12 · 22.5 kg · RPE 6-7 · rest 60s · ⏱ 8 min
    Didkg total

    Your current weight (22.5 kg × 10 × 3). When all 3 sets reach 12 reps, add 2.5 kg.

    Form cues
    • Line your knee up with the machine's pivot point
    • Pad just above your heels, thigh pad snug
    • Curl down and back, pause, return slowly

    Busy? → Stability ball hamstring curl

    🔎 How toFull body
  4. 2 × 12-15 · 20 kg · RPE 6-7 · rest 60s · ⏱ 8 min
    Didkg total

    20 kg starting weight. Go to 25 kg if all 15 reps are easy. Please log it.

    Form cues
    • Sit tall, back against the pad
    • Push knees out, pause, return slowly
    • Don't let the weights clank

    Busy? → Lateral band walk

    🔎 How toGlutesBow legs
  5. 2 × 10 steps each way · Bodyweight · RPE 6 · rest 45s · ⏱ 6 min
    Didbodyweight

    Light band above the knees. Keep your back neutral in a shallow half squat.

    Form cues
    • Shallow half squat, chest up
    • Step sideways, knees push out over toes
    • Keep hips level, don't waddle

    Busy? → Side-lying leg raise (12 each side)

    🔎 How toBow legsGlutes
  6. 2 × 8 each side · Bodyweight · RPE 5-6 · rest 45s · ⏱ 8 min
    Didbodyweight

    Core control that's safe for the lower back. Slow and controlled beats fast.

    Form cues
    • Lie on your back, arms up, knees at 90°
    • Press your lower back gently into the floor
    • Slowly lower opposite arm and leg, breathe out
    • Only go as low as you can keep your back flat

    Busy? → Forearm plank on knees (20 s)

    🔎 How toPostureFull body

Cool-down

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ThursdayRest
Rest: posture routine + 6,000 steps

Recovery day. Do your posture routine (below) and walk toward your step goal.

FridayStrength
Full body: push & pull · 60 min

Warm-up

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Workout

  1. 3 × 10-12 · 6 kg · RPE 6 · rest 90s · ⏱ 10 min
    Didkg total

    6 kg, light. Stop and switch to bodyweight box squats if your lower back aches. Log weight and reps.

    Form cues
    • Hold the dumbbell vertically against your chest
    • Sit back to touch the box lightly, chest up
    • Knees follow your toes, don't let them collapse inward
    • Drive up through your whole foot
    • Brace your stomach before each rep, no rounding at the bottom

    Busy? → Glute Drive (20 kg) + wall sit

    🔎 How toGlutesBow legsFull body
  2. 2 × 8-10 · 35 kg assist · RPE 6 · rest 90s · ⏱ 8 min
    Didkg assist

    35 kg assistance. MORE assistance = easier. Log it.

    Form cues
    • Kneel on the pad, hands just wider than shoulders
    • Pull your chest toward the bar, shoulders down
    • Lower slowly until arms are straight
    • Shoulders down before you pull, same cue as the lat pulldown

    Busy? → Lat pulldown (5 kg each side)

    🔎 How toArmsPosture
  3. 3 × 10-12 · 5 kg each hand · RPE 6 · rest 60s · ⏱ 9 min
    Didkg each hand

    5 kg. Support yourself with one hand on the bench to protect your back.

    Form cues
    • One knee and hand on the bench, flat back
    • Pull the dumbbell to your hip, elbow close to your body
    • Don't twist your torso

    Busy? → Seated cable row (7.75 kg)

    🔎 How toPostureArms
  4. 2 × 10-12 · 3 kg each hand · RPE 6 · rest 90s · ⏱ 7 min
    Didkg each hand

    3 kg each hand. Back fully against the pad.

    Form cues
    • Back against the pad, core braced
    • Start with dumbbells at ear level
    • Press up without arching your lower back

    Busy? → Shoulder press machine (5 kg)

    🔎 How toArms
  5. 2 × 12-15 · 20 kg · RPE 6-7 · rest 60s · ⏱ 7 min
    Didkg total

    20 kg. Log it.

    Form cues
    • Sit tall, pads on the inside of your knees
    • Squeeze knees together, pause
    • Open slowly and under control

    Busy? → Side-lying adductor lift

    🔎 How toBow legs
  6. 2 × 10-12 · 3 kg each hand · RPE 6-7 · rest 60s · ⏱ 7 min
    Didkg each hand

    3 kg each hand. Log it.

    Form cues
    • Thumbs up like holding a hammer
    • Elbows at your sides
    • Lower slowly for 2-3 seconds

    Busy? → Cable rope hammer curl (5 kg)

    🔎 How toArms

Cool-down

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SaturdayCardio & Mobility
Cardio + mobility · 30 min

Warm-up

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Workout

  1. 17 min · Bodyweight · RPE 4-5 · ⏱ 17 min
    Didbodyweight

    Incline 6-7%, 5.0 km/h, RPE 4-5 (you can talk in full sentences). Lower the incline if your back aches.

    Form cues
    • Don't hold the handrails
    • Stand tall, short steps
    • Swing your arms naturally

    Busy? → Stationary bike, 17 min at RPE 4-5

    🔎 How toFat lossFull body

Cool-down

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SundayRest
Rest: posture routine + fill in the feedback template

Recovery day. Do your posture routine (below) and walk toward your step goal.

Daily posture routine · ~8 min at home

  1. Band pull-apart · 2 × 15 🔎
  2. Wall slide (wall angel) · 2 × 10 🔎
  3. Chin tuck · 2 × 10 (hold 3 s) 🔎
  4. Prone Y-T raise · 2 × 8 each letter 🔎
  5. Open book thoracic rotation · 1 × 8 each side 🔎
  6. Doorway chest stretch · 2 × 30 s 🔎

Nutrition habit: Protein breakfast

Keep your 2 boiled eggs and add one extra protein item every morning (~+10-15 g protein).

Example: 2 eggs → 2 eggs + 1 glass (250 ml) high-protein or soy milk, or 1 small tub of Greek yoghurt.

Measure this week

Scan conditions

This week's check-in

Fill these in near the end of the week. Your training numbers are already in your log above — these are the things the page can't see. Skip anything you don't know.

Training

Body

Food

Notes

Send your feedback

Reply to this message with the filled feedback template by Friday night, before 2am Saturday (Singapore time).

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