Health & Routine

1. Press “Start this program” (top of this box) once. It puts the week into your schedule. Starting mid-week? Just begin with the next strength day.
2. On a training day, open that day below and do the 🔥 warm-up.
3. Do the exercises in the numbered order: 🟧 main lifts first while you are fresh → 🟦 shoulder detail → 🟩 core last (a tired core cannot protect your back during squats and deadlifts). Weeks 1–2: exercises listed at 3 sets → do 2 sets.
4. Finish with the 🧊 cool-down (shown after the exercises).
5. Press “Start planned workout” on that day. It opens the log with the exercises filled in; change the weight and reps to what you actually did, then save.

Adjustable dumbbells (or 2–3 pairs: light, medium, heavier), a set of resistance bands with a door anchor, a mat, and a sturdy chair or bench (an adjustable bench lets you do the incline exercises). At the gym, everything is already there.

Pick a weight you can lift for the top of the rep range with about 3 more good reps still possible. While you are finding your starting weight in the first session, if you could do 5 or more extra reps, go heavier on the next set. If your form breaks before the bottom of the range, go lighter. Lateral raises and rear-delt flies need much lighter weights than presses and rows.

Change one thing at a time. Weeks 1–2: keep the weight steady and learn the movements. Week 3: add the third set first. After that, when you reach the top of the rep range on every set, go a little heavier next session. No heavier dumbbell? Go up one step at a time: 1) add reps up to the top of the range, 2) lower slowly for 3 seconds, 3) pause 1 second at the hardest point, 4) move to a stronger band or the next dumbbell. Push-ups: put your hands on a lower surface (counter → chair → floor). Side plank: add 5–10 seconds.

Just continue with the next session; do not double up. You can move a strength day, but keep at least one day between two strength days (e.g. Mon/Wed/Fri or Tue/Thu/Sat), then put the walks and the mobility session on the free days.

Run it for 8–12 weeks. Every 4 weeks, check progress the same way: waist measurement at the belly button, a front and side photo in the same light, and your weights in the log. If your lifts stop going up for 2 weeks or you feel worn out, do one easier week (2 sets of everything), then continue.

Muscle needs protein: about 1.4–2.0 g per kg of body weight per day for most people who train (e.g. 60 kg → 84–120 g). Your daily protein target (Food tab) uses about 2 g per kg of your body weight, the top of this range. To lose the belly, eat a little less than you burn; avoid crash diets, which cost muscle.

Muscle burning or next-day soreness is normal. Sharp pain or pain in a joint is not: stop that exercise, use a lighter or shorter-range version or skip it, and keep training the rest. If the pain lasts more than a week or keeps returning, see a doctor or physiotherapist before you load it again.