Current weight
...
Starting point
Target weight
70 kg
Goal weight
Daily calories
~3,000
2,900-3,100 kcal
Daily protein
~125g
120-130g target
Sleep target
8 hrs
10:30 PM - 6:30 AM
Weekly workout plan
Back-Chest-Legs split · 6 gym days + 1 rest day
Chest
Back
Legs + Core
Rest
Week 1–2 — Back / Chest / Legs split
Mon
Back & Biceps
Assisted Pull-Ups
4 × 12 reps
Lat Pulldown (Cable)
4 × 15 reps
T-Bar Row
4 × 5–6 reps
Seated Cable Row (V-Grip)
4 × 10 reps
Cable Bicep Curl
3 × 10 reps
Sit-Ups
2 × 10 reps
Plank
2 × 30 sec
Tue
Chest, Shoulders & Triceps
Push-Ups
3 × 12 reps
Barbell Bench Press
3 × 12–15 reps
Chest Fly (Machine)
3 × 15 reps
Dumbbell Shoulder Press
3 × 6–10 reps
Triceps Pushdown
3 × 15 reps
Plank
2 × 30 sec
Wed
Legs + Core
Bodyweight Squat
1 × 15 reps
Goblet Squat
3 × 15 reps
Step-Up
2 × 15 reps
Lying Leg Curl (Machine)
3 × 6–10 reps
Around The World Lunges
2 × 20 reps
Standing Calf Raise
2 × 25 reps
Sit-Ups
2 × 10 reps
Plank
2 × 30 sec
Thu
Back & Biceps
Assisted Pull-Ups
4 × 6–9 reps
T-Bar Row
4 × 6–10 reps
Lat Pulldown (Cable)
4 × 12–15 reps
Seated Cable Row (V-Grip)
4 × 10–12 reps
Preacher Curl (Machine)
4 × 15 reps
Barbell Bicep Curl
4 × 15 reps
Sit-Ups
3 × 10 reps
Plank
2 × 45 sec
Fri
Chest, Shoulders & Triceps
Push-Ups
3 × 12–15 reps
Barbell Bench Press
3 × 12 reps
Chest Fly (Machine)
3 × 15 reps
Dumbbell Shoulder Press
3 × 10 reps
Triceps Pushdown
3 × 15 reps
Sit-Ups
3 × 10 reps
Plank
2 × 60 sec
Sat
Legs + Core
Bodyweight Squat
1 × 15 reps
Goblet Squat
3 × 15 reps
Seated Leg Curl (Machine)
3 × 15 reps
Lying Leg Curl (Machine)
2 × 6 reps
Around The World Lunges
2 × 20 reps
Standing Calf Raise
2 × 25 reps
Sit-Ups
3 × 10 reps
Plank
2 × 60 sec
Sun
Full Rest & Recovery
Complete rest
No gym today
Sleep 8–9 hrs
Recovery priority
Light stretching (optional)
10–15 min