The Gym
What to do on what days. All sessions should fit into 45m. Start every lift at 3×8 for the first two weeks, build to 3×12, then add load.
Why this shape
Start with less while you adjust to eating less, then add work as recovery allows. The review evidence favors building volume up over a cut rather than backing off, with easy weeks kept in. Don't change volume just because calories dropped — change it based on recovery.
The keepers (7 movements)
Fewer moves, more load over time. Everything loads with a backpack or water jugs — no gym needed.
| # | Movement | What it covers | Load path |
|---|---|---|---|
| 1 | Squat | Legs, bilateral | Bodyweight → backpack → heavier pack |
| 2 | Bulgarian split squat | Legs, unilateral (replaces split squat, lunge) | Bodyweight → backpack → jugs in hands |
| 3 | Push-up (flat → decline) | Chest, shoulders, triceps | Incline if needed → flat → decline → backpack on back |
| 4 | Row (table → band → weighted) | Back, biceps — the only pull, never drop it | Higher table → band → backpack-weighted |
| 5 | Single-leg RDL | Hinge, glutes, hamstrings, balance | Bodyweight → jug in hand → heavier jug |
| 6 | Plank + side plank | Core front + side | Longer holds → harder variants |
| 7 | Farmer carry | Grip, core, conditioning | Heavier jugs, longer walks |
Cut from the old library: pike push-ups, dips, calf raises, glute bridges, dead bugs, hollow holds, squat jumps, burnout sets — covered by the 7 or not worth the time.
Load rules
- Reps first: start 3×8 (weeks 1–2), add reps toward 3×12. Hit 3×12 with good form, then add load (2–10%).
- 48h before hitting the same muscles hard again. One full rest day a week.
- If form breaks, the set doesn't count.
- Deloads weeks 8, 12, and 16: 2 sessions, ~10 sets, no added load.
- Lifting only works with enough protein (~1 g per lb) and 7+ hours sleep.
Sets per week
Sets/week means all the hard lifting sets added up across the week — weeks 1–4 is 2 sessions of ~15 sets = ~30, rising to ~60 in weeks 13–16. It is the workload dial: when sleep, strength, and mood hold, turn it up; when they slip, hold it. Count only sets that feel like work, not warm-ups.
Conditioning key
- Easy cardio = 35–45 min brisk walk / bike / ruck with 20–30 lb pack — fast enough to warm you, slow enough to talk.
- Recovery = 20-min easy walk + 10-min stretching.
- All of it counts toward the daily step total.
November (weeks 1–4) — Good
2 lifting days · 8,000 steps/day · ~15 sets/session. Weeks 1–2 at 3×8, weeks 3–4 at 3×10.
| Day | Focus | Detail |
|---|---|---|
| Mon | Easy cardio | 35–40 min walk / bike / ruck |
| Tue | Easy cardio | 35–40 min walk / bike / ruck |
| Wed | Lift A | Squat 3×8 · Push-up 3×8 · Bulgarian split squat 2×8/leg · Plank 2×45s |
| Thu | Recovery | 20-min walk + 10-min mobility |
| Fri | Lift B | Row 3×8 · Single-leg RDL 3×8 · Farmer carry 2×40m · Side plank 2×30s |
| Sat | Easy cardio | 30-min brisk walk + 10-min mobility |
| Sun | Rest | Full rest |
December (weeks 5–8) — Better
3 lifting days · 9,500 steps/day · ~15 sets/session. Week 8 = deload: 2 sessions, ~10 sets, no added load, easy walks.
| Day | Focus | Detail |
|---|---|---|
| Mon | Lift A | Squat 3×12 · Push-up 3×12 · Bulgarian split squat 2×12/leg · Plank 2×60s |
| Tue | Easy cardio | 35–40 min walk / bike / ruck |
| Wed | Lift B | Row 3×12 · Single-leg RDL 3×12 · Farmer carry 2×40m · Side plank 2×40s |
| Thu | Easy cardio | 35–40 min walk / bike / ruck |
| Fri | Lift C | Decline push-up 3×12 · Bulgarian split squat 3×12 · Band row 3×12 · Plank 2×60s |
| Sat | Easy cardio | 40-min walk |
| Sun | Rest | Full rest |
January (weeks 9–12) — Better+ (load added)
3 lifting days · 10,000 steps/day. Week 12 = deload.
| Day | Focus | Detail |
|---|---|---|
| Mon | Easy cardio | 35–40 min walk / bike / ruck |
| Tue | Lift A (loaded) | Squat 3×10 +backpack · Decline push-up 3×10 · Bulgarian split squat 3×10 +pack · Plank 2×60s |
| Wed | Easy cardio | 35–40 min walk / bike / ruck |
| Thu | Lift B (loaded) | Band row 4×10 · Single-leg RDL 3×10 +jug · Farmer carry 3×40m +weight · Side plank 2×50s |
| Fri | Lift C | Decline push-up 3×10 · Bulgarian split squat 3×10 · Band row 3×12 · Plank 3×60s |
| Sat | Easy cardio | 40-min walk |
| Sun | Rest | Full rest |
February (weeks 13–16) — Best
4 lifting days · 12,000 steps/day · ~60 sets/week. Week 16 = deload. Sets near-failure.
| Day | Focus | Detail |
|---|---|---|
| Mon | Lift A (hard) | Squat 4×8 +pack heavy · Decline push-up 4×8 · Bulgarian split squat 3×10 · Plank 3×60s |
| Tue | Easy cardio | 35-min easy walk (recovery) |
| Wed | Lift B (hard) | Weighted row 4×6–8 · Single-leg RDL 3×8 +jug heavy · Farmer carry 3×40m · Side plank 3×50s |
| Thu | Lift C (hard) | Decline push-up 4×10 · Bulgarian split squat 4×8 +pack heavy · Band row 4×12 · Plank 3×60s |
| Fri | Lift D (hard) | Squat 3×10 heavy · Push-up to near-failure 3× · Bulgarian 3×10 · Farmer carry 3×50m heavy |
| Sat | Easy cardio | 45-min walk/ride |
| Sun | Rest | Full rest |
March (final week) — Taper + re-test
Ends Mar 1. Re-test vs Nov 1 baseline: weight, waist, max push-ups, max squats.
| Day | Focus | Detail |
|---|---|---|
| Mon | Easy cardio | 35-min easy walk |
| Tue | Easy cardio | 40-min walk |
| Wed | Lift (light, 10 sets) | Squat 3×8 · Push-up 3×12 · Row 3×10 · Plank 2×60s |
| Thu | Rest | Full rest |
| Fri | Easy cardio | 30-min easy walk |
| Sat | Walk | 30-min walk |
| Sun Mar 1 | Re-test | Weight, waist, max push-ups, max squats vs baseline |