Make a workout routine for 26 year old male 85kg for gaining muscle and lose weight training each muscle twice weekly with different cardio options be specific about time incline speed for trademill Muscle to target Back Biceps Forearm Chest Triceps Traps Abs Obliques Legs and Calves
Reading Document
This is a fitness/exercise science query. I'll build this comprehensive workout routine from my knowledge base directly.
💪 Muscle Gain & Fat Loss Workout Routine
Profile: 26-year-old Male | 85 kg | Goal: Body Recomposition (Muscle Gain + Fat Loss)**
Structure: 6 Days/Week | Each Muscle Trained Twice Weekly
📋 Weekly Split Overview
| Day | Focus | Muscles Targeted |
|---|---|---|
| Monday | Push A | Chest, Triceps, Traps |
| Tuesday | Pull A | Back, Biceps, Forearms |
| Wednesday | Legs A + Cardio | Legs, Calves |
| Thursday | Push B | Chest, Triceps, Traps |
| Friday | Pull B + Core | Back, Biceps, Forearms, Abs, Obliques |
| Saturday | Legs B + Core | Legs, Calves, Abs, Obliques |
| Sunday | Active Recovery / Rest | — |
🏋️ WORKOUT DAYS IN DETAIL
🔴 MONDAY — Push A (Chest, Triceps, Traps)
Warm-up: 5 min treadmill — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Bench Press | 4 | 6–8 | 90s |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 75s |
| 3 | Cable Chest Fly (mid) | 3 | 12–15 | 60s |
| 4 | Dips (weighted if possible) | 3 | 8–12 | 75s |
| 5 | Overhead Tricep Extension (cable) | 3 | 12–15 | 60s |
| 6 | Barbell Shrug | 4 | 10–12 | 60s |
| 7 | Dumbbell Lateral Raise (upper trap emphasis) | 3 | 12–15 | 45s |
Post-Workout Cardio: Treadmill Intervals — 20 min
- 2 min warm-up: Speed 5.5 km/h | Incline 1%
- 6 rounds: 1 min at Speed 10.0–11.0 km/h | Incline 1% → 1 min at Speed 5.5 km/h | Incline 1%
- 2 min cool-down: Speed 4.5 km/h | Incline 0%
🔵 TUESDAY — Pull A (Back, Biceps, Forearms)
Warm-up: 5 min treadmill — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Deadlift | 4 | 5–6 | 120s |
| 2 | Bent-Over Barbell Row | 4 | 6–8 | 90s |
| 3 | Lat Pulldown (wide grip) | 3 | 10–12 | 75s |
| 4 | Seated Cable Row (close grip) | 3 | 10–12 | 75s |
| 5 | Incline Dumbbell Curl | 3 | 10–12 | 60s |
| 6 | Hammer Curl | 3 | 12–15 | 60s |
| 7 | Reverse Barbell Curl | 3 | 12–15 | 45s |
| 8 | Farmer's Carry (forearms) | 3 | 30m walk | 60s |
Post-Workout Cardio: Steady-State Treadmill — 25 min
- Speed: 6.5 km/h | Incline: 5.0% (incline walk — high calorie burn, joint-friendly)
🟢 WEDNESDAY — Legs A + Cardio
Warm-up: 5 min bike or treadmill — Speed: 5.5 km/h | Incline: 0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 6–8 | 120s |
| 2 | Romanian Deadlift | 4 | 8–10 | 90s |
| 3 | Leg Press | 3 | 10–12 | 75s |
| 4 | Walking Lunge (dumbbells) | 3 | 12/leg | 75s |
| 5 | Leg Curl (machine) | 3 | 12–15 | 60s |
| 6 | Standing Calf Raise | 4 | 15–20 | 45s |
| 7 | Seated Calf Raise | 3 | 15–20 | 45s |
Post-Workout Cardio: Stairmaster or Treadmill Hill Walk — 30 min
- Treadmill option: Speed 5.5 km/h | Incline: 8.0–10.0%
- Moderate pace, consistent — targets glutes and calves simultaneously
🔴 THURSDAY — Push B (Chest, Triceps, Traps)
Warm-up: 5 min treadmill — Speed: 6.0 km/h | Incline: 1.5%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Flat Press | 4 | 8–10 | 90s |
| 2 | Low-to-High Cable Fly | 3 | 12–15 | 60s |
| 3 | Machine Chest Press | 3 | 10–12 | 60s |
| 4 | Close-Grip Bench Press | 4 | 8–10 | 90s |
| 5 | Tricep Pushdown (rope) | 3 | 12–15 | 60s |
| 6 | Skull Crushers (EZ bar) | 3 | 10–12 | 75s |
| 7 | Face Pull (trap/rear delt) | 3 | 15–20 | 45s |
| 8 | Dumbbell Shrug | 3 | 15–20 | 45s |
Post-Workout Cardio: Rowing Machine (if available) OR Treadmill — 20 min
- Treadmill option: Speed 9.5–10.5 km/h | Incline 0% — moderate jog, steady pace
- Rowing: 20 min at moderate intensity (~24 strokes/min)
🔵 FRIDAY — Pull B + Core (Back, Biceps, Forearms, Abs, Obliques)
Warm-up: 5 min treadmill — Speed: 5.5 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Pull-Ups (weighted if possible) | 4 | 6–10 | 90s |
| 2 | Single-Arm Dumbbell Row | 4 | 10–12/side | 75s |
| 3 | Cable Face Pull | 3 | 15–20 | 45s |
| 4 | Preacher Curl | 3 | 10–12 | 60s |
| 5 | Spider Curl | 3 | 12–15 | 60s |
| 6 | Zottman Curl (bicep + forearm) | 3 | 10–12 | 60s |
| 7 | Hanging Leg Raise (abs) | 3 | 12–15 | 60s |
| 8 | Cable Crunch | 3 | 15–20 | 45s |
| 9 | Russian Twist (obliques) | 3 | 20 reps | 45s |
| 10 | Side Plank | 3 | 30–45s/side | 45s |
Post-Workout Cardio: Treadmill LISS — 25 min
- Speed: 6.0 km/h | Incline: 6.0%
- Calm incline walk — recovery-friendly after heavy pull session
🟢 SATURDAY — Legs B + Core (Legs, Calves, Abs, Obliques)
Warm-up: 5 min bike or treadmill — Speed: 5.5 km/h | Incline: 0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Front Squat or Hack Squat | 4 | 8–10 | 90s |
| 2 | Bulgarian Split Squat | 3 | 10/leg | 75s |
| 3 | Leg Extension | 3 | 12–15 | 60s |
| 4 | Lying Leg Curl | 3 | 12–15 | 60s |
| 5 | Hip Thrust (barbell) | 4 | 10–12 | 75s |
| 6 | Donkey Calf Raise or Machine | 4 | 15–20 | 45s |
| 7 | Tibialis Raise (shin/calf balance) | 2 | 20 | 30s |
| 8 | Ab Wheel Rollout | 3 | 10–12 | 60s |
| 9 | Decline Sit-Up | 3 | 15–20 | 45s |
| 10 | Pallof Press (obliques) | 3 | 12/side | 45s |
| 11 | Bicycle Crunch | 3 | 20 reps | 45s |
Post-Workout Cardio: Treadmill Pyramid — 25 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 1% |
| Level 1 | 3 min | 6.5 km/h | 4% |
| Level 2 | 3 min | 6.5 km/h | 7% |
| Level 3 | 3 min | 6.5 km/h | 10% |
| Level 4 | 3 min | 6.5 km/h | 7% |
| Level 5 | 3 min | 6.5 km/h | 4% |
| Cool-down | 4 min | 4.5 km/h | 0% |
🌿 SUNDAY — Active Recovery
- 20–30 min walk outdoors: Speed ~5.0 km/h, flat surface
- Foam rolling (IT band, lats, quads, calves)
- Static stretching — hold each 30–45 seconds
- Optional: light yoga or swimming
🏃 Cardio Options Summary
| Cardio Type | Day Used | Duration | Details |
|---|---|---|---|
| HIIT Intervals | Monday | 20 min | 10–11 km/h runs, 1:1 work:rest |
| Incline Walk (LISS) | Tuesday, Friday | 25 min | 6.0–6.5 km/h @ 5–6% incline |
| Hill Walk (Moderate) | Wednesday | 30 min | 5.5 km/h @ 8–10% incline |
| Steady Jog | Thursday | 20 min | 9.5–10.5 km/h @ 0% |
| Pyramid Incline | Saturday | 25 min | 6.5 km/h, incline 4→10→4% |
| Active Recovery Walk | Sunday | 20–30 min | 5.0 km/h @ 0% |
📊 Treadmill Quick Reference
| Goal | Speed | Incline | Duration |
|---|---|---|---|
| Fat burn walk | 5.5–6.5 km/h | 6–10% | 25–30 min |
| HIIT sprint | 10.0–11.5 km/h | 1% | 1 min ON / 1 min OFF |
| Steady jog | 9.0–10.5 km/h | 0–1% | 20–25 min |
| Cool-down | 4.5–5.0 km/h | 0% | 3–5 min |
Why 1% incline even on flat runs? It replicates outdoor road resistance and reduces knee stress compared to 0% flat.
🍽️ Nutrition Guidelines (to support the goal)
| Metric | Target |
|---|---|
| Calories | ~2,500–2,700 kcal/day (slight deficit from ~2,900 TDEE) |
| Protein | 1.8–2.2g/kg = 153–187g/day |
| Carbs | 3–4g/kg = 255–340g/day (fuel workouts) |
| Fats | 0.8–1g/kg = 68–85g/day |
| Water | 3–4 liters/day |
📈 Progression Rules
- Add weight when you can complete the top end of the rep range for all sets with good form
- Progressive overload — add 2.5 kg for upper body, 5 kg for lower body lifts each week when possible
- Deload week every 6–8 weeks — drop volume by 40%, maintain intensity
- Sleep — 7–9 hours is non-negotiable for muscle synthesis and fat loss
- Track lifts — use a notebook or app (Strong, Hevy) to monitor progress weekly
Note: This program assumes no injuries. If you have joint issues, replace high-impact exercises (e.g. replace barbell squats with leg press, replace HIIT with incline walking). Consult a physician before beginning any new exercise regimen.
Make a workout routine for 26 year old male 85kg for gaining muscle and lose weight training each muscle twice weekly with different cardio options be specific about time incline speed for trademill Muscle to target Back Biceps Forearm Chest Triceps Shoulders Traps Abs Obliques Legs and Calves
Reading Document
This is a fitness/exercise science request. Here is the full updated routine with Shoulders added as a dedicated muscle group alongside all others.
💪 Full Body Recomposition Workout Routine
Profile: 26-Year-Old Male | 85 kg | Goal: Muscle Gain + Fat Loss**
Structure: 6 Days Training | 1 Rest Day | Every Muscle Trained Twice Weekly**
📅 Weekly Split at a Glance
| Day | Session Type | Muscles Worked |
|---|---|---|
| Monday | Push A | Chest, Shoulders, Triceps, Traps |
| Tuesday | Pull A | Back, Biceps, Forearms |
| Wednesday | Legs A + Cardio | Quads, Hamstrings, Calves |
| Thursday | Push B | Chest, Shoulders, Triceps, Traps |
| Friday | Pull B + Core | Back, Biceps, Forearms, Abs, Obliques |
| Saturday | Legs B + Core | Quads, Hamstrings, Glutes, Calves, Abs, Obliques |
| Sunday | Active Recovery | Full body mobility / walk |
🔴 MONDAY — Push A
Chest · Shoulders · Triceps · Traps
Warm-up: Treadmill 5 min — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 5–7 | 90s |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 75s |
| 3 | Cable Chest Fly (mid-cable) | 3 | 12–15 | 60s |
| 4 | Overhead Barbell Press (OHP) | 4 | 6–8 | 90s |
| 5 | Dumbbell Lateral Raise | 3 | 12–15 | 60s |
| 6 | Close-Grip Bench Press | 3 | 8–10 | 75s |
| 7 | Tricep Rope Pushdown | 3 | 12–15 | 60s |
| 8 | Barbell Shrug | 4 | 10–12 | 60s |
Post-Workout Cardio — HIIT Treadmill: 22 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 2 min | 5.5 km/h | 1.0% |
| Sprint | 1 min | 10.5 km/h | 1.0% |
| Active rest | 1 min | 5.5 km/h | 1.0% |
| (Repeat sprint/rest × 8 rounds) | 16 min | — | — |
| Cool-down | 4 min | 4.5 km/h | 0% |
Why HIIT on Push Day? Upper-body dominant session leaves legs fresh enough to sustain sprint intervals.
🔵 TUESDAY — Pull A
Back · Biceps · Forearms
Warm-up: Treadmill 5 min — Speed: 5.5 km/h | Incline: 1.5%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Conventional Deadlift | 4 | 4–6 | 120s |
| 2 | Bent-Over Barbell Row | 4 | 6–8 | 90s |
| 3 | Lat Pulldown (wide grip) | 3 | 10–12 | 75s |
| 4 | Seated Cable Row (close grip) | 3 | 10–12 | 75s |
| 5 | Incline Dumbbell Curl | 3 | 10–12 | 60s |
| 6 | Hammer Curl (dumbbell) | 3 | 12–15 | 60s |
| 7 | Reverse Barbell Curl | 3 | 12–15 | 45s |
| 8 | Farmer's Carry | 3 | 30m walk | 60s |
| 9 | Wrist Roller or Plate Pinch | 2 | 30s hold | 45s |
Post-Workout Cardio — Incline Walk (LISS): 28 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Easy walk | 28 min | 6.5 km/h | 6.0% |
Why LISS after deadlifts? CNS-demanding session — low-intensity steady-state burns fat without further taxing the nervous system.
🟢 WEDNESDAY — Legs A
Quads · Hamstrings · Calves
Warm-up: Bike or Treadmill 5 min — Speed: 5.0 km/h | Incline: 0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 5–7 | 120s |
| 2 | Romanian Deadlift (RDL) | 4 | 8–10 | 90s |
| 3 | Leg Press (feet high = hamstrings) | 3 | 10–12 | 75s |
| 4 | Walking Dumbbell Lunge | 3 | 12/leg | 75s |
| 5 | Leg Curl Machine | 3 | 12–15 | 60s |
| 6 | Standing Calf Raise | 4 | 15–20 | 45s |
| 7 | Seated Calf Raise | 3 | 15–20 | 45s |
Post-Workout Cardio — Treadmill Hill Walk: 30 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 2.0% |
| Hill walk | 24 min | 5.5 km/h | 9.0% |
| Cool-down | 3 min | 4.5 km/h | 0% |
Why hill walk on Leg Day? Maintains caloric burn, continues glute/calf activation at low joint stress post-squats.
🔴 THURSDAY — Push B
Chest · Shoulders · Triceps · Traps
Warm-up: Treadmill 5 min — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Flat Press | 4 | 8–10 | 90s |
| 2 | Low-to-High Cable Fly | 3 | 12–15 | 60s |
| 3 | Decline Barbell Press | 3 | 8–10 | 75s |
| 4 | Dumbbell Arnold Press | 4 | 8–10 | 75s |
| 5 | Cable Lateral Raise | 3 | 15–20 | 45s |
| 6 | Rear Delt Cable Fly (shoulder) | 3 | 12–15 | 60s |
| 7 | Skull Crushers (EZ bar) | 3 | 10–12 | 75s |
| 8 | Overhead Cable Tricep Extension | 3 | 12–15 | 60s |
| 9 | Dumbbell Shrug | 3 | 15–20 | 45s |
| 10 | Face Pull (traps/rear delt overlap) | 3 | 15–20 | 45s |
Post-Workout Cardio — Steady-State Jog: 20 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 2 min | 6.0 km/h | 1.0% |
| Steady jog | 16 min | 9.5–10.5 km/h | 1.0% |
| Cool-down | 2 min | 5.0 km/h | 0% |
Target heart rate zone: 65–75% max HR (~125–145 bpm at age 26) — optimal fat-burning zone.
🔵 FRIDAY — Pull B + Core
Back · Biceps · Forearms · Abs · Obliques
Warm-up: Treadmill 5 min — Speed: 5.5 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Weighted Pull-Ups | 4 | 6–10 | 90s |
| 2 | Single-Arm Dumbbell Row | 4 | 10–12/side | 75s |
| 3 | Cable Straight-Arm Pulldown | 3 | 12–15 | 60s |
| 4 | Chest-Supported Row (machine) | 3 | 10–12 | 75s |
| 5 | Preacher Curl (EZ bar) | 3 | 10–12 | 60s |
| 6 | Spider Curl | 3 | 12–15 | 60s |
| 7 | Zottman Curl | 3 | 10–12 | 60s |
| 8 | Core Block | |||
| 9 | Hanging Leg Raise | 3 | 12–15 | 60s |
| 10 | Cable Crunch | 3 | 15–20 | 45s |
| 11 | Russian Twist (with plate) | 3 | 20 reps | 45s |
| 12 | Side Plank | 3 | 40s/side | 45s |
| 13 | Pallof Press | 3 | 12/side | 45s |
Post-Workout Cardio — Treadmill LISS Incline Walk: 25 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Easy walk | 25 min | 6.0 km/h | 5.0% |
Recovery-friendly after a high-volume pull + core session. Burns fat without compromising Saturday's leg workout.
🟢 SATURDAY — Legs B + Core
Quads · Hamstrings · Glutes · Calves · Abs · Obliques
Warm-up: Bike or Treadmill 5 min — Speed: 5.0 km/h | Incline: 0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Hack Squat or Front Squat | 4 | 8–10 | 90s |
| 2 | Bulgarian Split Squat | 3 | 10/leg | 75s |
| 3 | Leg Extension Machine | 3 | 12–15 | 60s |
| 4 | Lying Leg Curl | 3 | 12–15 | 60s |
| 5 | Barbell Hip Thrust | 4 | 10–12 | 75s |
| 6 | Donkey Calf Raise / Machine Raise | 4 | 15–20 | 45s |
| 7 | Tibialis Raise (anterior shin) | 2 | 20 | 30s |
| 8 | Core Block | |||
| 9 | Ab Wheel Rollout | 3 | 10–12 | 60s |
| 10 | Decline Sit-Up | 3 | 15–20 | 45s |
| 11 | Bicycle Crunch | 3 | 20 reps | 45s |
| 12 | Woodchop (cable, obliques) | 3 | 12/side | 45s |
Post-Workout Cardio — Treadmill Pyramid: 27 min
| Segment | Duration | Speed | Incline |
|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 1.0% |
| Ramp up 1 | 3 min | 6.0 km/h | 4.0% |
| Ramp up 2 | 3 min | 6.0 km/h | 7.0% |
| Peak | 4 min | 6.0 km/h | 11.0% |
| Ramp down 1 | 3 min | 6.0 km/h | 7.0% |
| Ramp down 2 | 3 min | 6.0 km/h | 4.0% |
| Cool-down | 4 min | 4.5 km/h | 0% |
🌿 SUNDAY — Active Recovery
- Walk: 25–35 min outdoors at 4.5–5.5 km/h, flat terrain
- Foam rolling: Quads, IT band, lats, thoracic spine, calves (60s each)
- Static stretches: Hold 30–45s per stretch — hip flexors, hamstrings, chest, shoulders, lats
- Optional: Light swimming 20 min or gentle yoga
🏃 All Cardio Options — Master Reference
| Day | Cardio Type | Duration | Speed | Incline | Goal |
|---|---|---|---|---|---|
| Monday | HIIT Intervals | 22 min | Sprint: 10.5 km/h / Rest: 5.5 km/h | 1.0% | Max calorie burn, cardiovascular conditioning |
| Tuesday | LISS Incline Walk | 28 min | 6.5 km/h | 6.0% | Fat oxidation, joint-friendly |
| Wednesday | Hill Walk | 30 min | 5.5 km/h | 9.0% | Continued leg conditioning + fat burn |
| Thursday | Steady-State Jog | 20 min | 9.5–10.5 km/h | 1.0% | Aerobic base, moderate fat burn |
| Friday | LISS Incline Walk | 25 min | 6.0 km/h | 5.0% | Recovery-paced fat burning |
| Saturday | Pyramid Incline | 27 min | 6.0 km/h | 1→4→7→11→7→4% | Progressive intensity, metabolic finisher |
| Sunday | Recovery Walk | 30 min | 4.5–5.5 km/h | 0% | Active recovery, blood flow |
📊 Treadmill Speed & Incline Quick Reference
| Purpose | Speed | Incline | Feel |
|---|---|---|---|
| Recovery walk | 4.5–5.0 km/h | 0% | Very easy |
| Fat-burn walk | 5.5–6.5 km/h | 5–9% | Moderate effort |
| Steep hill walk | 5.5 km/h | 9–11% | Challenging, sweating |
| Steady jog | 9.5–10.5 km/h | 1% | Conversational pace |
| HIIT sprint | 10.5–12.0 km/h | 1% | Hard effort, 1 min max |
| HIIT recovery | 5.5 km/h | 1% | Walking recovery |
1% incline rule: Always use at least 1% on flat runs — it simulates outdoor resistance and reduces knee strain.
💪 Muscle Coverage Confirmation
| Muscle Group | Day 1 | Day 2 |
|---|---|---|
| Chest | Monday (Push A) | Thursday (Push B) |
| Shoulders | Monday (Push A) | Thursday (Push B) |
| Triceps | Monday (Push A) | Thursday (Push B) |
| Traps | Monday (Push A) | Thursday (Push B) |
| Back | Tuesday (Pull A) | Friday (Pull B) |
| Biceps | Tuesday (Pull A) | Friday (Pull B) |
| Forearms | Tuesday (Pull A) | Friday (Pull B) |
| Legs | Wednesday (Legs A) | Saturday (Legs B) |
| Calves | Wednesday (Legs A) | Saturday (Legs B) |
| Abs | Friday (Pull B) | Saturday (Legs B) |
| Obliques | Friday (Pull B) | Saturday (Legs B) |
🍽️ Nutrition Targets (85 kg, Body Recomposition)
| Macro | Target | Example Sources |
|---|---|---|
| Calories | 2,500–2,700 kcal | ~200–400 kcal below TDEE |
| Protein | 170–190g/day (2.0–2.2g/kg) | Chicken, eggs, Greek yogurt, whey |
| Carbohydrates | 260–340g/day (3–4g/kg) | Oats, rice, potatoes, fruit |
| Fats | 70–90g/day (0.8–1.0g/kg) | Olive oil, nuts, avocado, eggs |
| Water | 3.5–4 liters/day | Include intra-workout sipping |
📈 Progressive Overload Rules
| Rule | Detail |
|---|---|
| Add weight when | You complete all sets at the top of the rep range with clean form |
| Upper body increment | +2.5 kg per session when ready |
| Lower body increment | +5 kg per session when ready |
| Deload week | Every 6–8 weeks — reduce volume by 40%, keep intensity |
| Track workouts | Log sets, reps, weight — apps: Hevy, Strong, or a notebook |
| Sleep | 7–9 hours — muscle is built during sleep, not in the gym |
Disclaimer: This program is designed for a healthy individual with no injuries. If you have any existing medical conditions, joint issues, or have been inactive for a long period, consult a physician or certified personal trainer before starting. Adjust exercises as needed — e.g. replace barbell squats with leg press if you have knee discomfort.
Make a workout routine for 26 year old male 85kg for gaining muscle and lose weight training each muscle twice weekly with different cardio options be specific about time incline speed for trademill Muscle to target Back Biceps Forearm Chest Triceps Traps Abs Obliques Legs and Calves Inclued Cycling in cardio too
Reading Document
This is a fitness/exercise science request. Here is the complete updated routine with cycling fully integrated into the cardio rotation.
💪 Full Body Recomposition Workout Routine
Profile: 26-Year-Old Male | 85 kg | Goal: Muscle Gain + Fat Loss**
Structure: 6 Training Days | 1 Rest Day | Every Muscle Hit Twice Per Week**
📅 Weekly Split Overview
| Day | Session | Muscles Targeted | Cardio Type |
|---|---|---|---|
| Monday | Push A | Chest, Triceps, Traps | HIIT Treadmill |
| Tuesday | Pull A | Back, Biceps, Forearms | Incline Walk (Treadmill) |
| Wednesday | Legs A | Quads, Hamstrings, Calves | Cycling LISS |
| Thursday | Push B | Chest, Triceps, Traps | Steady-State Jog (Treadmill) |
| Friday | Pull B + Core | Back, Biceps, Forearms, Abs, Obliques | Cycling Intervals |
| Saturday | Legs B + Core | Legs, Calves, Abs, Obliques | Treadmill Pyramid |
| Sunday | Active Recovery | Full Body | Easy Cycling or Walk |
🔴 MONDAY — Push A
Chest · Triceps · Traps
Warm-up: Treadmill 5 min — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 5–7 | 90s |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 75s |
| 3 | Cable Chest Fly (mid-cable) | 3 | 12–15 | 60s |
| 4 | Dips (weighted if possible) | 3 | 8–12 | 75s |
| 5 | Close-Grip Bench Press | 3 | 8–10 | 75s |
| 6 | Overhead Cable Tricep Extension | 3 | 12–15 | 60s |
| 7 | Tricep Rope Pushdown | 3 | 12–15 | 60s |
| 8 | Barbell Shrug | 4 | 10–12 | 60s |
| 9 | Dumbbell Upright Row (trap focus) | 3 | 12–15 | 45s |
🏃 Monday Cardio — HIIT Treadmill: 24 min
| Segment | Duration | Speed | Incline | Notes |
|---|---|---|---|---|
| Warm-up | 2 min | 5.5 km/h | 1.0% | Easy walk |
| Sprint | 1 min | 11.0 km/h | 1.0% | Hard effort |
| Recovery | 1 min | 5.5 km/h | 1.0% | Active rest |
| (Repeat × 9 rounds) | 18 min | — | — | — |
| Cool-down | 4 min | 4.5 km/h | 0% | Full slow-down |
Target: ~250–300 kcal | Heart rate 80–90% max during sprints (~155–175 bpm)
🔵 TUESDAY — Pull A
Back · Biceps · Forearms
Warm-up: Treadmill 5 min — Speed: 5.5 km/h | Incline: 1.5%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Conventional Deadlift | 4 | 4–6 | 120s |
| 2 | Bent-Over Barbell Row | 4 | 6–8 | 90s |
| 3 | Lat Pulldown (wide grip) | 3 | 10–12 | 75s |
| 4 | Seated Cable Row (close grip) | 3 | 10–12 | 75s |
| 5 | Incline Dumbbell Curl | 3 | 10–12 | 60s |
| 6 | Hammer Curl | 3 | 12–15 | 60s |
| 7 | Reverse Barbell Curl | 3 | 12–15 | 45s |
| 8 | Farmer's Carry | 3 | 30m walk | 60s |
| 9 | Wrist Roller / Plate Pinch | 2 | 30s hold | 45s |
🏃 Tuesday Cardio — Incline Treadmill Walk (LISS): 30 min
| Segment | Duration | Speed | Incline | Notes |
|---|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 2.0% | Light walk |
| LISS Walk | 24 min | 6.5 km/h | 7.0% | Steady elevated |
| Cool-down | 3 min | 4.5 km/h | 0% | Flat walk |
Target: ~240–280 kcal | Low CNS stress after heavy deadlifts | Heart rate 60–70% max (~115–135 bpm)
🟢 WEDNESDAY — Legs A
Quads · Hamstrings · Calves
Warm-up: Stationary Bike 5 min — Resistance: Level 3 | RPM: 70–80
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 5–7 | 120s |
| 2 | Romanian Deadlift | 4 | 8–10 | 90s |
| 3 | Leg Press (feet high) | 3 | 10–12 | 75s |
| 4 | Walking Dumbbell Lunge | 3 | 12/leg | 75s |
| 5 | Leg Curl Machine | 3 | 12–15 | 60s |
| 6 | Standing Calf Raise | 4 | 15–20 | 45s |
| 7 | Seated Calf Raise | 3 | 15–20 | 45s |
🚴 Wednesday Cardio — Cycling LISS: 35 min
| Segment | Duration | Resistance | RPM | Notes |
|---|---|---|---|---|
| Warm-up | 5 min | Level 3 | 70 | Easy spin |
| LISS Ride | 25 min | Level 6–7 | 75–85 | Moderate steady effort |
| Cool-down | 5 min | Level 2 | 60 | Slow spin-down |
Target: ~280–330 kcal | Quad/glute engagement without extra joint stress post-squats | Heart rate 60–70% max (~115–135 bpm) Tip: Keep cadence consistent — don't let RPM drop below 70. Use resistance to control intensity, not speed.
🔴 THURSDAY — Push B
Chest · Triceps · Traps
Warm-up: Treadmill 5 min — Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Flat Press | 4 | 8–10 | 90s |
| 2 | Low-to-High Cable Fly | 3 | 12–15 | 60s |
| 3 | Decline Barbell Press | 3 | 8–10 | 75s |
| 4 | Machine Chest Press (slow eccentric) | 3 | 10–12 | 60s |
| 5 | Skull Crushers (EZ bar) | 3 | 10–12 | 75s |
| 6 | Tricep Dips (bodyweight or bench) | 3 | 12–15 | 60s |
| 7 | Single-Arm Cable Tricep Kickback | 3 | 12–15 | 45s |
| 8 | Dumbbell Shrug | 4 | 15–20 | 45s |
| 9 | Face Pull (trap + rear delt) | 3 | 15–20 | 45s |
🏃 Thursday Cardio — Steady-State Jog (Treadmill): 22 min
| Segment | Duration | Speed | Incline | Notes |
|---|---|---|---|---|
| Warm-up | 2 min | 6.0 km/h | 1.0% | Fast walk |
| Steady Jog | 18 min | 9.5–10.5 km/h | 1.0% | Controlled breathing |
| Cool-down | 2 min | 5.0 km/h | 0% | Walk out |
Target: ~220–260 kcal | Aerobic base building | Heart rate 65–75% max (~125–145 bpm) Tip: Maintain a pace where you can speak in short sentences — not gasping, not chatting freely.
🔵 FRIDAY — Pull B + Core
Back · Biceps · Forearms · Abs · Obliques
Warm-up: Stationary Bike 5 min — Resistance: Level 3 | RPM: 75
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Weighted Pull-Ups | 4 | 6–10 | 90s |
| 2 | Single-Arm Dumbbell Row | 4 | 10–12/side | 75s |
| 3 | Cable Straight-Arm Pulldown | 3 | 12–15 | 60s |
| 4 | Chest-Supported Row (machine) | 3 | 10–12 | 75s |
| 5 | Preacher Curl (EZ bar) | 3 | 10–12 | 60s |
| 6 | Spider Curl | 3 | 12–15 | 60s |
| 7 | Zottman Curl | 3 | 10–12 | 60s |
| 8 | Core Block | |||
| 9 | Hanging Leg Raise | 3 | 12–15 | 60s |
| 10 | Cable Crunch | 3 | 15–20 | 45s |
| 11 | Russian Twist (with plate) | 3 | 20 reps | 45s |
| 12 | Side Plank | 3 | 40s/side | 45s |
| 13 | Pallof Press | 3 | 12/side | 45s |
🚴 Friday Cardio — Cycling HIIT Intervals: 28 min
| Segment | Duration | Resistance | RPM | Notes |
|---|---|---|---|---|
| Warm-up | 4 min | Level 3 | 70 | Easy spin |
| Sprint | 30 sec | Level 10–12 | 90–100+ | Max effort |
| Recovery | 90 sec | Level 3 | 65 | Full recovery |
| (Repeat × 10 rounds) | 20 min | — | — | — |
| Cool-down | 4 min | Level 2 | 55 | Slow spin-down |
Target: ~300–360 kcal | High fat-oxidation effect post-exercise (EPOC) | Max heart rate during sprints: 85–95% (~165–185 bpm) Tip: The 30-sec sprint should feel like an all-out effort — if you could do 60 seconds, the resistance is too low.
🟢 SATURDAY — Legs B + Core
Quads · Hamstrings · Glutes · Calves · Abs · Obliques
Warm-up: Stationary Bike 5 min — Resistance: Level 3 | RPM: 70–80
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Hack Squat or Front Squat | 4 | 8–10 | 90s |
| 2 | Bulgarian Split Squat | 3 | 10/leg | 75s |
| 3 | Leg Extension Machine | 3 | 12–15 | 60s |
| 4 | Lying Leg Curl | 3 | 12–15 | 60s |
| 5 | Barbell Hip Thrust | 4 | 10–12 | 75s |
| 6 | Donkey Calf Raise / Machine Calf Raise | 4 | 15–20 | 45s |
| 7 | Tibialis Raise (anterior shin) | 2 | 20 | 30s |
| 8 | Core Block | |||
| 9 | Ab Wheel Rollout | 3 | 10–12 | 60s |
| 10 | Decline Sit-Up | 3 | 15–20 | 45s |
| 11 | Bicycle Crunch | 3 | 20 reps | 45s |
| 12 | Cable Woodchop (obliques) | 3 | 12/side | 45s |
| 13 | Dead Bug | 3 | 10/side | 45s |
🏃 Saturday Cardio — Treadmill Pyramid: 28 min
| Segment | Duration | Speed | Incline | Notes |
|---|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 1.0% | Easy walk |
| Level 1 | 3 min | 6.0 km/h | 4.0% | Light effort |
| Level 2 | 3 min | 6.0 km/h | 7.0% | Building |
| Level 3 | 3 min | 6.0 km/h | 10.0% | Challenging |
| Peak | 4 min | 6.0 km/h | 12.0% | Hardest point |
| Level 3 down | 3 min | 6.0 km/h | 10.0% | Easing off |
| Level 2 down | 3 min | 6.0 km/h | 7.0% | Recovering |
| Cool-down | 4 min | 4.5 km/h | 0% | Full flat walk |
Target: ~300–350 kcal | Great metabolic finisher after legs | Heart rate 65–80% max (~125–155 bpm)
🌿 SUNDAY — Active Recovery
Option A — Easy Outdoor Cycling: 35–45 min
| Segment | Duration | Effort | Notes |
|---|---|---|---|
| Easy ride | 35–45 min | Very light | Flat terrain, conversational pace, no pushing |
Option B — Recovery Walk: 30 min
- Speed: 4.5–5.0 km/h | Incline: 0% | Flat terrain
Both Options include:
- Foam rolling: quads, IT band, lats, calves, thoracic spine — 60s each
- Static stretching: hip flexors, hamstrings, chest, shoulders, lats — 30–45s each hold
- Optional light yoga or mobility work: 15–20 min
🚴🏃 Complete Cardio Schedule — Master Reference
| Day | Type | Equipment | Duration | Key Details | Est. Calories |
|---|---|---|---|---|---|
| Monday | HIIT Intervals | Treadmill | 24 min | 11.0 km/h sprints / 5.5 km/h rest @ 1% | 250–300 kcal |
| Tuesday | LISS Incline Walk | Treadmill | 30 min | 6.5 km/h @ 7.0% incline | 240–280 kcal |
| Wednesday | LISS Steady Ride | Stationary Bike | 35 min | Level 6–7 resistance, 75–85 RPM | 280–330 kcal |
| Thursday | Steady-State Jog | Treadmill | 22 min | 9.5–10.5 km/h @ 1% incline | 220–260 kcal |
| Friday | HIIT Intervals | Stationary Bike | 28 min | 30s sprint Level 10–12 / 90s rest | 300–360 kcal |
| Saturday | Pyramid Incline | Treadmill | 28 min | 6.0 km/h, incline 4→12→0% | 300–350 kcal |
| Sunday | Recovery Ride or Walk | Bike / Outdoor | 35–45 min | Very easy effort, no intensity | 150–200 kcal |
Weekly Cardio Calorie Burn: ~1,740–2,080 kcal
📊 Treadmill Reference Card
| Goal | Speed | Incline | Duration | Heart Rate Zone |
|---|---|---|---|---|
| Recovery walk | 4.5–5.0 km/h | 0% | 20–30 min | 50–60% max |
| Fat-burn incline walk | 6.0–6.5 km/h | 5–7% | 25–30 min | 60–70% max |
| Steep hill walk | 5.5–6.0 km/h | 9–12% | 20–30 min | 65–75% max |
| Steady jog | 9.5–10.5 km/h | 1% | 18–22 min | 65–75% max |
| HIIT sprint | 10.5–12.0 km/h | 1% | 30–60 sec | 80–90% max |
| HIIT recovery | 5.5 km/h | 1% | 60–90 sec | 55–65% max |
🚴 Cycling Reference Card
| Goal | Resistance | RPM | Duration | Heart Rate Zone |
|---|---|---|---|---|
| Warm-up / cool-down | Level 2–3 | 60–70 | 4–5 min | 50–60% max |
| LISS fat burn | Level 6–7 | 75–85 | 25–35 min | 60–70% max |
| HIIT sprint | Level 10–12 | 90–100+ | 30 sec | 85–95% max |
| HIIT recovery | Level 3 | 60–65 | 90 sec | 55–65% max |
| Active recovery ride | Level 2–4 | 65–75 | 35–45 min | 50–60% max |
RPM tip: If the bike doesn't show RPM, count pedal strokes for 15 seconds and multiply by 4.
💪 Muscle Coverage Confirmation
| Muscle Group | Session 1 | Session 2 |
|---|---|---|
| Chest | Monday (Push A) | Thursday (Push B) |
| Triceps | Monday (Push A) | Thursday (Push B) |
| Traps | Monday (Push A) | Thursday (Push B) |
| Back | Tuesday (Pull A) | Friday (Pull B) |
| Biceps | Tuesday (Pull A) | Friday (Pull B) |
| Forearms | Tuesday (Pull A) | Friday (Pull B) |
| Legs (Quads/Hams/Glutes) | Wednesday (Legs A) | Saturday (Legs B) |
| Calves | Wednesday (Legs A) | Saturday (Legs B) |
| Abs | Friday (Pull B + Core) | Saturday (Legs B + Core) |
| Obliques | Friday (Pull B + Core) | Saturday (Legs B + Core) |
🍽️ Nutrition Targets (85 kg Body Recomposition)
| Macro | Daily Target | Key Food Sources |
|---|---|---|
| Calories | 2,500–2,700 kcal | Slight deficit below ~2,900 TDEE |
| Protein | 170–190g (2.0–2.2g/kg) | Chicken breast, eggs, whey, Greek yogurt, tuna |
| Carbohydrates | 260–340g (3–4g/kg) | Oats, white/brown rice, sweet potato, banana |
| Fats | 70–90g (0.8–1.0g/kg) | Olive oil, almonds, eggs, avocado, salmon |
| Water | 3.5–4 liters/day | Include 500ml during each workout session |
📈 Progression & Program Rules
| Rule | Detail |
|---|---|
| Add weight | When you complete all sets at the top of the rep range with clean form for 2 sessions in a row |
| Upper body increments | +2.5 kg |
| Lower body increments | +5 kg |
| Cardio progression | Every 2 weeks: increase treadmill speed by 0.5 km/h OR incline by 1% OR cycling resistance by 1 level |
| Deload | Every 6–8 weeks — drop volume 40%, keep the same weights |
| Sleep | 7–9 hours — non-negotiable for muscle protein synthesis and fat loss hormones |
| Workout tracking | Log every set, rep, and weight — apps: Hevy, Strong, or a notebook |
Disclaimer: This program is designed for a healthy individual with no pre-existing conditions or injuries. If you have any joint issues, cardiovascular concerns, or have been inactive for an extended period, consult a physician or certified personal trainer before starting. Modify exercises as needed — for example, replace barbell squats with leg press if you experience knee discomfort, or replace sprint intervals with incline walking if you have joint sensitivities.
Make a workout routine for 26 year old male 85kg for gaining muscle and lose weight training each muscle twice weekly with different cardio options be specific about time incline speed for trademill Muscle to target Back Biceps Forearm Chest Triceps Traps Abs Obliques Legs and Calves Inclued Cycling in cardio too
Reading Document
This is a fitness and exercise science request — here is the complete, fully detailed program.
💪 Complete Body Recomposition Workout Routine
Profile: 26-Year-Old Male | 85 kg | Goal: Build Muscle + Burn Fat**
Structure: 6 Training Days | 1 Rest Day | Every Muscle Trained Twice Per Week**
📅 Weekly Schedule at a Glance
| Day | Session | Muscles Targeted | Cardio |
|---|---|---|---|
| Monday | Push A | Chest, Triceps, Traps | 🏃 Treadmill HIIT |
| Tuesday | Pull A | Back, Biceps, Forearms | 🏃 Treadmill Incline Walk |
| Wednesday | Legs A | Quads, Hamstrings, Calves | 🚴 Cycling LISS |
| Thursday | Push B | Chest, Triceps, Traps | 🏃 Treadmill Steady Jog |
| Friday | Pull B + Core | Back, Biceps, Forearms, Abs, Obliques | 🚴 Cycling HIIT |
| Saturday | Legs B + Core | Legs, Calves, Abs, Obliques | 🏃 Treadmill Pyramid |
| Sunday | Active Recovery | Full Body | 🚴 Easy Ride or Walk |
🔴 MONDAY — Push A
Chest · Triceps · Traps
Warm-up: Treadmill — 5 min | Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 5–7 | 90s |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 75s |
| 3 | Cable Chest Fly (mid-cable) | 3 | 12–15 | 60s |
| 4 | Dips (weighted if able) | 3 | 8–12 | 75s |
| 5 | Close-Grip Bench Press | 3 | 8–10 | 75s |
| 6 | Overhead Cable Tricep Extension | 3 | 12–15 | 60s |
| 7 | Tricep Rope Pushdown | 3 | 12–15 | 60s |
| 8 | Barbell Shrug | 4 | 10–12 | 60s |
| 9 | Dumbbell Upright Row | 3 | 12–15 | 45s |
🏃 Monday Cardio — Treadmill HIIT: 24 min
| Segment | Duration | Speed | Incline | Effort |
|---|---|---|---|---|
| Warm-up | 2 min | 5.5 km/h | 1.0% | Easy walk |
| Sprint | 1 min | 11.0 km/h | 1.0% | Maximum effort |
| Active Rest | 1 min | 5.5 km/h | 1.0% | Recovery walk |
| Repeat sprint/rest | ×9 rounds | — | — | — |
| Cool-down | 4 min | 4.5 km/h | 0.0% | Slow walk |
Calories burned: ~250–300 kcal | Heart rate during sprints: 80–90% max (~155–175 bpm at age 26) Why: HIIT after upper-body Push leaves legs fresh for sprinting while maximizing post-workout fat burn (EPOC effect).
🔵 TUESDAY — Pull A
Back · Biceps · Forearms
Warm-up: Treadmill — 5 min | Speed: 5.5 km/h | Incline: 1.5%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Conventional Deadlift | 4 | 4–6 | 120s |
| 2 | Bent-Over Barbell Row | 4 | 6–8 | 90s |
| 3 | Lat Pulldown (wide grip) | 3 | 10–12 | 75s |
| 4 | Seated Cable Row (close grip) | 3 | 10–12 | 75s |
| 5 | Incline Dumbbell Curl | 3 | 10–12 | 60s |
| 6 | Hammer Curl | 3 | 12–15 | 60s |
| 7 | Reverse Barbell Curl | 3 | 12–15 | 45s |
| 8 | Farmer's Carry | 3 | 30m walk | 60s |
| 9 | Wrist Roller / Plate Pinch | 2 | 30s hold | 45s |
🏃 Tuesday Cardio — Treadmill Incline Walk (LISS): 30 min
| Segment | Duration | Speed | Incline | Effort |
|---|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 2.0% | Easy |
| Incline Walk | 24 min | 6.5 km/h | 7.0% | Moderate steady |
| Cool-down | 3 min | 4.5 km/h | 0.0% | Flat walk |
Calories burned: ~240–280 kcal | Heart rate: 60–70% max (~115–135 bpm) Why: Deadlifts are heavily CNS-demanding. LISS incline walking burns fat without further stressing the nervous system or legs.
🟢 WEDNESDAY — Legs A
Quads · Hamstrings · Calves
Warm-up: Stationary Bike — 5 min | Resistance: Level 3 | RPM: 70–80
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 5–7 | 120s |
| 2 | Romanian Deadlift (RDL) | 4 | 8–10 | 90s |
| 3 | Leg Press (feet placed high) | 3 | 10–12 | 75s |
| 4 | Walking Dumbbell Lunge | 3 | 12/leg | 75s |
| 5 | Leg Curl Machine | 3 | 12–15 | 60s |
| 6 | Standing Calf Raise | 4 | 15–20 | 45s |
| 7 | Seated Calf Raise | 3 | 15–20 | 45s |
🚴 Wednesday Cardio — Cycling LISS: 35 min
| Segment | Duration | Resistance | RPM | Effort |
|---|---|---|---|---|
| Warm-up | 5 min | Level 3 | 70 | Easy spin |
| LISS Ride | 25 min | Level 6–7 | 75–85 | Moderate steady |
| Cool-down | 5 min | Level 2 | 60 | Slow spin-down |
Calories burned: ~280–330 kcal | Heart rate: 60–70% max (~115–135 bpm) Why: Cycling is low-impact and keeps quads/glutes engaged after squats without adding axial joint stress. Keeps calorie burn high on leg day. RPM tip: Keep cadence above 70 throughout. Use resistance — not speed — to control how hard you work.
🔴 THURSDAY — Push B
Chest · Triceps · Traps
Warm-up: Treadmill — 5 min | Speed: 6.0 km/h | Incline: 1.0%
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Flat Press | 4 | 8–10 | 90s |
| 2 | Low-to-High Cable Fly | 3 | 12–15 | 60s |
| 3 | Decline Barbell Press | 3 | 8–10 | 75s |
| 4 | Machine Chest Press (3s eccentric) | 3 | 10–12 | 60s |
| 5 | Skull Crushers (EZ bar) | 3 | 10–12 | 75s |
| 6 | Bench Tricep Dips | 3 | 12–15 | 60s |
| 7 | Single-Arm Cable Tricep Kickback | 3 | 12–15 | 45s |
| 8 | Dumbbell Shrug | 4 | 15–20 | 45s |
| 9 | Face Pull | 3 | 15–20 | 45s |
🏃 Thursday Cardio — Treadmill Steady-State Jog: 22 min
| Segment | Duration | Speed | Incline | Effort |
|---|---|---|---|---|
| Warm-up | 2 min | 6.0 km/h | 1.0% | Fast walk |
| Steady Jog | 18 min | 9.5–10.5 km/h | 1.0% | Controlled pace |
| Cool-down | 2 min | 5.0 km/h | 0.0% | Walk out |
Calories burned: ~220–260 kcal | Heart rate: 65–75% max (~125–145 bpm) Why: Steady-state jogging builds aerobic base and burns fat efficiently. Midweek jog is a break from intervals and incline walking — keeps the body adapting to varied stimuli. Pace check: You should be able to speak in short sentences but not hold a full conversation.
🔵 FRIDAY — Pull B + Core
Back · Biceps · Forearms · Abs · Obliques
Warm-up: Stationary Bike — 5 min | Resistance: Level 3 | RPM: 75
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Weighted Pull-Ups | 4 | 6–10 | 90s |
| 2 | Single-Arm Dumbbell Row | 4 | 10–12/side | 75s |
| 3 | Cable Straight-Arm Pulldown | 3 | 12–15 | 60s |
| 4 | Chest-Supported Machine Row | 3 | 10–12 | 75s |
| 5 | Preacher Curl (EZ bar) | 3 | 10–12 | 60s |
| 6 | Spider Curl | 3 | 12–15 | 60s |
| 7 | Zottman Curl | 3 | 10–12 | 60s |
| — | — Core Block — | — | — | — |
| 8 | Hanging Leg Raise | 3 | 12–15 | 60s |
| 9 | Cable Crunch | 3 | 15–20 | 45s |
| 10 | Russian Twist (with plate) | 3 | 20 reps | 45s |
| 11 | Side Plank | 3 | 40s/side | 45s |
| 12 | Pallof Press | 3 | 12/side | 45s |
🚴 Friday Cardio — Cycling HIIT: 28 min
| Segment | Duration | Resistance | RPM | Effort |
|---|---|---|---|---|
| Warm-up | 4 min | Level 3 | 70 | Easy spin |
| Sprint | 30 sec | Level 10–12 | 90–100+ | All-out max effort |
| Recovery | 90 sec | Level 3 | 60–65 | Full recovery |
| Repeat ×10 rounds | 20 min | — | — | — |
| Cool-down | 4 min | Level 2 | 55 | Slow spin-down |
Calories burned: ~300–360 kcal | Heart rate during sprints: 85–95% max (~165–185 bpm) Why: Cycling HIIT is lower-impact than treadmill sprints — ideal on a Friday after a heavy week of training. The 30-sec sprint format creates massive EPOC (afterburn) for continued fat loss into the weekend. Sprint check: If you can complete more than 30 seconds comfortably — increase resistance by 1–2 levels.
🟢 SATURDAY — Legs B + Core
Quads · Hamstrings · Glutes · Calves · Abs · Obliques
Warm-up: Stationary Bike — 5 min | Resistance: Level 3 | RPM: 70–80
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Hack Squat or Front Squat | 4 | 8–10 | 90s |
| 2 | Bulgarian Split Squat | 3 | 10/leg | 75s |
| 3 | Leg Extension Machine | 3 | 12–15 | 60s |
| 4 | Lying Leg Curl | 3 | 12–15 | 60s |
| 5 | Barbell Hip Thrust | 4 | 10–12 | 75s |
| 6 | Donkey / Machine Calf Raise | 4 | 15–20 | 45s |
| 7 | Tibialis Raise (shin) | 2 | 20 | 30s |
| — | — Core Block — | — | — | — |
| 8 | Ab Wheel Rollout | 3 | 10–12 | 60s |
| 9 | Decline Sit-Up | 3 | 15–20 | 45s |
| 10 | Bicycle Crunch | 3 | 20 reps | 45s |
| 11 | Cable Woodchop | 3 | 12/side | 45s |
| 12 | Dead Bug | 3 | 10/side | 45s |
🏃 Saturday Cardio — Treadmill Pyramid: 28 min
| Segment | Duration | Speed | Incline | Effort |
|---|---|---|---|---|
| Warm-up | 3 min | 5.0 km/h | 1.0% | Easy walk |
| Ramp Up 1 | 3 min | 6.0 km/h | 4.0% | Light effort |
| Ramp Up 2 | 3 min | 6.0 km/h | 7.0% | Building |
| Ramp Up 3 | 3 min | 6.0 km/h | 10.0% | Hard |
| Peak | 4 min | 6.0 km/h | 12.0% | Maximum incline |
| Ramp Down 1 | 3 min | 6.0 km/h | 10.0% | Easing off |
| Ramp Down 2 | 3 min | 6.0 km/h | 7.0% | Recovering |
| Cool-down | 4 min | 4.5 km/h | 0.0% | Flat walk |
Calories burned: ~300–350 kcal | Heart rate at peak: 70–80% max (~135–155 bpm) Why: Pyramid structure progressively challenges the cardiovascular system and glutes — a perfect metabolic finisher after leg day without joint impact from running.
🌿 SUNDAY — Active Recovery
🚴 Option A — Easy Outdoor or Stationary Cycling: 35–45 min
| Segment | Duration | Resistance | RPM | Notes |
|---|---|---|---|---|
| Easy Ride | 35–45 min | Level 2–3 | 65–75 | Flat terrain, fully conversational pace, zero intensity |
🏃 Option B — Recovery Walk: 30–35 min
| Segment | Duration | Speed | Incline | Notes |
|---|---|---|---|---|
| Easy Walk | 30–35 min | 4.5–5.0 km/h | 0% | Outdoor flat, relaxed |
Both options include:
- Foam rolling: Quads, IT band, lats, thoracic spine, calves — 60 sec each
- Static stretching: Hip flexors, hamstrings, chest, lats, shoulders — hold 30–45 sec each
- Optional: 15–20 min yoga or mobility flow
🗺️ Complete Cardio Master Reference
| Day | Cardio Type | Equipment | Duration | Speed / Resistance | Incline / RPM | Est. Kcal |
|---|---|---|---|---|---|---|
| Monday | HIIT Intervals | Treadmill | 24 min | Sprint: 11.0 km/h / Rest: 5.5 km/h | 1.0% | 250–300 |
| Tuesday | Incline Walk LISS | Treadmill | 30 min | 6.5 km/h | 7.0% | 240–280 |
| Wednesday | Steady Ride LISS | Stationary Bike | 35 min | Level 6–7 | 75–85 RPM | 280–330 |
| Thursday | Steady-State Jog | Treadmill | 22 min | 9.5–10.5 km/h | 1.0% | 220–260 |
| Friday | HIIT Intervals | Stationary Bike | 28 min | Sprint: Level 10–12 / Rest: Level 3 | 90–100+ RPM sprint | 300–360 |
| Saturday | Pyramid Incline | Treadmill | 28 min | 6.0 km/h | 1→4→7→10→12→10→7→0% | 300–350 |
| Sunday | Recovery Ride/Walk | Bike / Outdoors | 35–45 min | Level 2–3 / 4.5–5.0 km/h | 65–75 RPM / 0% | 150–200 |
| Weekly Total: | ~1,740–2,080 |
📊 Treadmill Quick Reference Card
| Mode | Speed | Incline | Heart Rate Zone | Duration |
|---|---|---|---|---|
| Recovery walk | 4.5–5.0 km/h | 0% | 50–60% max | 20–30 min |
| Fat-burn incline walk | 6.0–6.5 km/h | 5–7% | 60–70% max | 25–30 min |
| Steep hill walk | 5.5–6.0 km/h | 9–12% | 65–75% max | 20–28 min |
| Steady jog | 9.5–10.5 km/h | 1% | 65–75% max | 18–22 min |
| HIIT sprint | 10.5–12.0 km/h | 1% | 80–90% max | 30–60 sec |
| HIIT recovery | 5.5 km/h | 1% | 55–65% max | 60–90 sec |
1% incline rule: Always use at least 1% on flat treadmill runs — it replicates outdoor air resistance and reduces knee strain versus 0% flat.
🚴 Cycling Quick Reference Card
| Mode | Resistance | RPM | Heart Rate Zone | Duration |
|---|---|---|---|---|
| Warm-up / cool-down | Level 2–3 | 60–70 | 50–60% max | 4–5 min |
| LISS fat burn | Level 6–7 | 75–85 | 60–70% max | 25–35 min |
| HIIT sprint | Level 10–12 | 90–100+ | 85–95% max | 30 sec |
| HIIT recovery | Level 3 | 60–65 | 55–65% max | 90 sec |
| Active recovery ride | Level 2–3 | 65–75 | 50–60% max | 35–45 min |
RPM tip: Count pedal strokes for 15 seconds and multiply by 4 if your bike doesn't show cadence.
💪 Full Muscle Coverage Map
| Muscle Group | First Session | Second Session |
|---|---|---|
| Chest | Monday — Push A | Thursday — Push B |
| Triceps | Monday — Push A | Thursday — Push B |
| Traps | Monday — Push A | Thursday — Push B |
| Back | Tuesday — Pull A | Friday — Pull B |
| Biceps | Tuesday — Pull A | Friday — Pull B |
| Forearms | Tuesday — Pull A | Friday — Pull B |
| Quads / Hamstrings | Wednesday — Legs A | Saturday — Legs B |
| Calves | Wednesday — Legs A | Saturday — Legs B |
| Abs | Friday — Pull B + Core | Saturday — Legs B + Core |
| Obliques | Friday — Pull B + Core | Saturday — Legs B + Core |
🍽️ Nutrition Guidelines (85 kg Body Recomposition)
| Macro | Daily Target | Best Sources |
|---|---|---|
| Calories | 2,500–2,700 kcal | ~300–400 below estimated TDEE of ~2,900 kcal |
| Protein | 170–190g (2.0–2.2g/kg) | Chicken, eggs, whey protein, Greek yogurt, tuna, beef |
| Carbohydrates | 260–340g (3.0–4.0g/kg) | Oats, rice, sweet potato, banana, wholegrain bread |
| Fats | 70–90g (0.8–1.0g/kg) | Olive oil, eggs, almonds, avocado, salmon |
| Water | 3.5–4.0 L/day | Include 400–500ml during each workout |
Meal timing:
- Pre-workout (60–90 min before): Carbs + protein — e.g. oats + whey shake or rice + chicken
- Post-workout (within 45 min): Fast protein + moderate carbs — e.g. whey shake + banana
- Before bed: Slow-digesting protein — e.g. cottage cheese or casein shake
📈 Progression Rules
| Rule | What to Do |
|---|---|
| Add weight | When you hit the top rep of every set for 2 sessions in a row with clean form |
| Upper body increase | +2.5 kg per progression |
| Lower body increase | +5.0 kg per progression |
| Cardio progression | Every 2 weeks: add 0.5 km/h speed, 1% incline, or 1 resistance level on bike |
| Deload | Every 6–8 weeks: reduce sets and reps by 40%, keep same weight |
| Track everything | Log every set, rep, and weight — apps: Hevy or Strong |
| Sleep | 7–9 hours every night — mandatory for muscle protein synthesis and fat-loss hormones |
Disclaimer: This program is designed for a healthy adult with no pre-existing injuries or medical conditions. If you have cardiovascular issues, joint problems, or have been inactive for a long period, consult a physician or certified personal trainer before beginning. Modify exercises where needed — e.g. swap barbell squats for leg press if you have knee discomfort, or replace treadmill sprints with incline walking if you have joint sensitivities.
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