PPPD-aware: Hyperextensions fully removed. Cable pull-throughs, glute bridges, and bird dogs replace them. No rapid head-position changes built into any session. See PPPD & Plyo for your full 6-level vestibular exposure protocol.
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Journey to Graduation
TodayMay 2027 🎓
📍 Where You Are Now
Phase 1 — Foundation
Weeks 1–9 · Tap Edit to mark your current week
Current week
—
Mark your current phase and week
Wk 1Ph 2Ph 3Ph 4Ph 5Ph 6Wk 54
Training Phases
54 Weeks · 6 Phases
Phase 1 — Foundation
Weeks 1–9
Movement quality, habits, PPPD exposure begins gently. 3×10–12, RPE 7–8.
Phase 2 — Volume Build
Weeks 10–22
Add sets progressively. 4×8–12, RPE 8–9. This is where size is built.
Phase 3 — Intensify + Plyo Intro
Weeks 23–34
Drop sets, slow eccentrics, RPE 9. Low-impact plyometrics begin.
Maintain muscle, refine conditioning. Steps peak. Look and feel confident.
Phase 6 — Peak Week
Weeks 51–54
Controlled deload then peak. Stress low, confidence high for graduation.
Priority order
💡
What actually drives results
Science-backed hierarchy
▾
🥇
Consistency — showing up every week
Missing 1 week ≠ failure. The best plan is the one you actually do.
🥈
Progressive overload — log and beat your numbers
Volume is the #1 driver of hypertrophy. Track it in the PRs tab.
🥉
Protein — 1.6–2.2g per kg bodyweight daily
No protein = no muscle. Non-negotiable.
💤
Sleep — 7–9 hours
Growth hormone peaks during deep sleep. Most underrated tool.
🚶
Daily walking — 8,000–12,000 steps
Largest sustainable calorie burn. Free and compounding.
5-Day Hypertrophy Split
12-Week Plan
Editing
Science-backed 5-day body-part split with progressive overload built in. Tap Edit Plan to rename exercises, change sets/reps, add notes, or add new exercises. Edits save automatically.
Progressive Overload — What to Do Each Week
The actual system
Progressive overload means giving your muscles a slightly harder challenge each week so they're forced to keep adapting. Without it, you'll plateau — your body only builds muscle when it has a reason to. Here's exactly how to apply it to this plan.
Rule 1 — Add Reps First
When you can do the top of the rep range (e.g. 12 reps on a 10–12 set) with 2–3 reps still in the tank, add reps next session. Do this for 1–2 sessions until you're consistently hitting the top.
Rule 2 — Then Add Weight
Once you've hit the top of the rep range for 2 sessions in a row, add weight next session and drop back to the bottom of the rep range (e.g. back to 10 reps). Then repeat — build reps, add weight.
What RPE Means in Practice
RPE (Rate of Perceived Exertion) is how many reps you have left in the tank when you stop a set — not how hard it feels in general. RPE 7 = 3 reps left. If you could have done 3 more reps, you stopped at the right time. RPE 8 = 2 reps left. You should finish every working set thinking "I could have done 2 more, but it would have been a real grind." If you finish a set and genuinely couldn't have done one more rep, you went to failure — that's too far for this plan in Weeks 1–6.
Week-by-Week Breakdown
Week
Phase
RPE Target
What You're Doing
Week 1
Learn the weights
RPE 6–7
First time through — find your starting weights. Go lighter than you think. You should finish sets feeling like you had 3–4 reps left. Getting form right is the priority this week.
Week 2
Solidify weights
RPE 7
Repeat last week's weights. You'll feel stronger because you know the movements now. Try to add 1–2 reps to any set where last week felt easy. Note your weights in the Log tab.
Week 3
First overload
RPE 7
For any exercise where you hit the top of the rep range last week — add weight (2.5–5 kg on compounds, 1–2.5 kg on isolations). Drop back to the bottom of the rep range and rebuild. Volume also increases on select exercises this week (BSS, leg curls, calves go to 4 sets).
Week 4
Build reps again
RPE 7
With last week's heavier weights, work back up toward the top of the rep range. Cable flies, rear delt flies, and lateral raises go to 3 sets this week. Don't rush the weight increase — reps first.
Week 5
Second overload
RPE 7–8
Another weight increase cycle on anything where you hit the top of the rep range. You should be noticeably stronger than Week 1 on everything by now. If you're not hitting the rep top, stay at current weight — don't force progression.
Week 6
Consolidation
RPE 7
Intentionally back off intensity slightly — same weights as Week 5 but aim for the middle of the rep range, not the top. This is a planned deload-lite. Your body consolidates the adaptations from weeks 1–5. You'll come back stronger in Week 7.
Weeks 7–8
Phase 2 begins
RPE 8
Intensity goes up. RPE 8 = only 2 reps left in the tank. This is noticeably harder. Start with your Week 5 weights (not Week 6) and apply the same add-reps-then-add-weight system. The higher intensity plus accumulated base from weeks 1–6 is where serious hypertrophy happens.
Weeks 9–10
Peak intensity
RPE 8
Continue adding weight on the same cycle. You should now be lifting noticeably more than when you started. Sleep and nutrition are especially important these weeks — recovery is where the muscle is actually built. Prioritise protein and sleep over these two weeks.
Weeks 11–12
Finish strong
RPE 8–9
Push to RPE 8–9 on your main compound lifts (squats, hip thrusts, bench, rows, pull-ups). Isolation work stays RPE 8. Record your final weights in the PRs tab — these become your new 10RMs if you repeat the programme or start a new block.
How Much Weight to Add Each Time
Big compoundsSquat, hip thrust, RDL, bench → 2.5–5 kg
Smaller compoundsRows, pull-ups (weighted), shoulder press → 2.5 kg
Isolation exercisesCurls, flies, lateral raises, kickbacks → 1–2.5 kg
If no increment availableAdd a rep instead, or slow the eccentric to 4 sec
One more thing: You don't have to progress every single exercise every single week — that's impossible over 12 weeks. Prioritise progression on your compound lifts (squat, hip thrust, bench, rows, pull-ups) and let isolation work follow naturally. Some weeks you'll plateau on one lift while progressing on three others — that's normal and fine.
Why this grouping? Chest, triceps, and anterior delts are all push muscles — they synergise on every press, so training them together means the triceps are already warm and partially activated when you hit direct tricep work. Rear delt flies and lat pulldowns are added at the end as postural balance work: heavy pressing tightens the anterior shoulder, so pulling movements here directly counteract that. Classic push-day structure with rear delt health built in.
🔵 Dynamic Warm-Up
Dynamic
Arm circles + shoulder rolls
10 forward, 10 back — mobilises the shoulder joint before pressing
Dynamic
Band pull-aparts
15 reps — opens chest, activates rear delts and rotator cuff before loading
Dynamic
Push-up to downward dog
8 reps — warms chest, shoulder, and tricep pattern simultaneously
Primary chest compound. Dumbbells allow a greater ROM than barbell — the stretch at the bottom is where most hypertrophy occurs (Pedrosa et al., 2022). Touch chest lightly, 3-sec eccentric. Elbows at ~45° to protect rotator cuff.
📐 Chest — Incline
Smith Machine Incline Chest Press
3 sets · 10–12 reps
30–45° incline targets the clavicular (upper) head of pec major — the most visually impactful part of the chest and typically the most underdeveloped. The Smith path removes the balance demand so you can focus entirely on upper chest contraction.
🔗 Chest — Isolation
Cable Chest Flies
Wks 1–4: 2 sets · Wks 5–12: 3 sets · 12–15 reps
Cable keeps tension through the full arc, especially in the stretched position where free-weight flies go slack. The lengthened-position load is the primary driver of hypertrophy in current research. Slight elbow bend throughout — stop before hands touch to keep tension on pecs not shoulder joints. Slow eccentric.
💪 Triceps
Tricep Pushdowns (cable)
3 sets · 10–12 reps
Elbows pinned to sides — flaring shifts load to shoulders. Hits the lateral and medial tricep heads. After two heavy chest presses the triceps are pre-fatigued as synergists, so this isolation work accumulates maximum stimulus efficiently. Rope or bar attachment both work.
🎯 Rear Delts — Postural Balance
Rear Delt Flies
3 sets · 12–15 reps
Bent-over dumbbell or reverse pec dec. The posterior delt directly opposes all the pressing work just done — training it here prevents the anterior shoulder dominance that causes rounding posture and shoulder impingement over time. Light weight, full arc, squeeze at peak. Never load this heavy.
🔙 Lats — Vertical Pull (push/pull balance)
Lat Pulldowns
3 sets · 10–12 reps
Wide overhand grip. Pull elbows down and back toward lats — not just arms down. Slight lean back at bottom. Placed at the end of a push session to counterbalance all the horizontal pressing and keep shoulder health in check. You're already at the cable stack from flies and pushdowns — no equipment change needed.
🔥 Abs — Loaded Flexion + Anti-Rotation
V-Ups
3 sets · 15–25 reps
Simultaneously contracts hip flexors and rectus abdominis through full ROM — more demanding than crunches. Control the lowering; don't let legs drop. Progress by slowing the eccentric or adding a 1-sec hold at the top.
Pallof Press (cable or band)
3×10 per side · hold 2 sec at extension
Anti-rotation core — completely different stimulus from V-ups. You're already at the cable. Set at chest height, stand side-on, press out and resist the pull. EMG research shows higher external oblique and TVA activation than planks. Progress by stepping further from the stack.
Why this order? Back squat first when the CNS is completely fresh — it's the most demanding lift technically and requires the most neural drive. Bulgarian split squats second while the quads are warm but not yet fatigued, adding the unilateral correction work. Machine hip thrust after both squat movements intentionally: quads are already fatigued so glutes carry more relative load, making it a better glute stimulus. Leg curls and calves are isolation work that tolerate going last in the session.
🔵 Dynamic Warm-Up
Dynamic
Bodyweight squats
15 reps — grooves the squat pattern before loading
Dynamic
Walking lunges
10 per leg — activates quads, glutes, and hip flexors
Dynamic
Leg swings (front/back + lateral)
10 each direction per side — hip flexor and adductor mobility
Dynamic
Knee-to-wall ankle rocks
10 per side — limited dorsiflexion = squat depth compensation and knee drift
Dynamic
Banded lateral walks
10 steps per direction — glute medius activation prevents knee cave under load
High bar = more quad dominant. Drive knees out over toes. Brace core, big breath before descent. Full depth (hip crease below knee). EMG research: ~88% vastus lateralis activation. The single best lower body mass builder — depth is non-negotiable.
🦵 Quad — Unilateral
Bulgarian Split Squats
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 8–10 reps per leg
Rear foot elevated on bench, dumbbells in hands. Front foot far enough forward that shin stays vertical — heel drives. Speirs et al. (2016): produces greater rectus femoris activation per leg than bilateral squats and forces each side to work independently, correcting the strength imbalances bilateral squats mask.
🍑 Glute — Machine
Machine Hip-Thrust
3 sets · 10–12 reps
Machine gives consistent loading position. Drive through heels, posteriorly tilt pelvis at the top — squeeze and tuck, don't just hyperextend. Contreras et al.: hip thrust produces 316% greater glute max activation than back squat. Placed here after squats and BSS so the quads are already spent — glutes do more relative work as a result.
🦵 Hamstrings — Isolation
Lying Leg Curls
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 12–15 reps
Prone position isolates biceps femoris and semitendinosus. Full ROM essential — complete extension at the bottom (the stretch is where hypertrophy is greatest), full curl at the top. Slow 3-sec negative. Hamstrings are a 2-joint muscle and the prone position optimally loads both their knee flexion and hip extension functions.
🦶 Calves
Smith Machine Calves (Standing)
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 15–20 reps
Standing targets the gastrocnemius (the large upper calf). Full ROM is everything — deep stretch at the bottom with a 1-sec pause, full rise. Calves are slow-twitch dominant and respond to high reps and full ROM. Short-range rocking is the #1 reason people see no calf progress.
🟢 Post-Workout Stretching
Static
Quad stretch (standing)
30–60 sec per side
Static
Couch stretch (hip flexors)
30–60 sec per side
Static
Supine hamstring stretch
30–45 sec per side
Static
Calf stretch — straight leg (gastrocnemius) + bent knee (soleus)
30 sec each position per side
Static
Pigeon pose or figure 4 stretch
45–60 sec per side — glutes worked hard on hip thrusts
R
Day 3 — Active Recovery
Recommended between Quad Day and Back Day
▾
Hip mobility flow
Figure 4, pigeon pose, deep squat holds — restores glute and hip flexor range after heavy squats and split squats
Thoracic spine mobility
Cat-cow, rotations, foam roller thoracic extension — prepares upper back for back day
Hamstring flow
Seated forward fold, supine hamstring stretch — legs will likely be sore; gentle movement accelerates recovery
Three pull vectors = complete back development. Pull-ups train vertical pull — lat width. Barbell rows train horizontal pull — lat thickness, rhomboids, and mid/lower traps. 1-arm DB rows add unilateral horizontal pull — corrects side-to-side imbalance. Together these three hit every region of the back from every angle. Lateral raises land here as the isolated medial delt work, keeping it separate from the shoulder press on Upper Day so each session has a full 48+ hours of shoulder recovery.
🔵 Dynamic Warm-Up
Dynamic
Band pull-aparts
15 reps — rear delt and rotator cuff activation before heavy pulling
Dynamic
Dead hang
20–30 sec — decompresses spine and warms the lat attachment at the shoulder
Dynamic
Cat-cow + thoracic rotations
10 reps each — opens up the thoracic spine for rowing mechanics
🏋️ Back — Vertical Pull
Overhand Pull-Ups (or Assisted)
3 sets · 10–12 reps
Pronated grip, shoulder-width. Dead hang at the bottom — full lat stretch. Drive elbows down toward hips. Use assisted machine if needed. Pull-ups produce ~100% MVC lat activation — the gold standard vertical pull for back width and the exercise that translates most directly to overall upper body strength.
🔙 Back — Horizontal Pull (bilateral)
Barbell Bent-Over Rows
3 sets · 12–15 reps
Hip hinge, 45–60° torso lean, overhand grip. Pull bar to lower chest — not belly button. Squeeze shoulder blades at the top. Hard core brace protects lower back. Research: activates lats, rhomboids, rear delts, and lower traps simultaneously — the most complete single back exercise. The highest-load back movement in this plan.
🔙 Back — Horizontal Pull (unilateral)
1-Arm Dumbbell Rows
3 sets · 10–12 reps per side
Brace on bench, neutral spine. Row dumbbell to hip — not shoulder. Full stretch at the bottom. Unilateral loading forces each side to work independently, eliminating the dominant-side compensation in bilateral rows. Also trains anti-lateral-flexion core stability on every rep — a core benefit that most people miss.
🎯 Side Delts — Isolation
Dumbbell Lateral Raise
Wks 1–3: 3 sets · Wks 4–12: 4 sets · 12–15 reps
Slight forward lean, slight elbow bend. Lead with elbows — cues the medial delt, not the trap. Stop at shoulder height. Medial delts respond only to isolation; no compound movement targets them. This is what builds visible shoulder width. Placed on back day so it's fully separated from shoulder press on upper day — minimum 48 hours between direct delt sessions.
🔥 Abs — Anti-Extension + Deep Stabilisers
Hanging Leg Raises
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 15–25 reps
You're already at the pull-up bar. Posteriorly tilt pelvis at the top — curl it toward ribs, don't just kick legs up. High rectus abdominis activation. Control the lowering. Progress: bent knees → straight legs → full L-sit pause.
Ab Wheel Rollout (from knees)
3×8–10 · full control out and back
Escamilla et al. EMG: highest rectus abdominis and external oblique activation of any tested core exercise — higher than crunches, planks, or leg raises. The long lever forces the entire anterior chain to fire. Roll only as far as you can return without the lower back dropping. Progress to fuller range over weeks.
Bird Dogs
2×10 per side · 2 sec hold at extension
2024 ultrasound research: activates deep stabilisers (multifidus + TVA) at a higher ratio than prone back extensions. Opposite arm and leg, hips level, slow and deliberate. Builds the lumbar stability that protects the lower back during heavy barbell rows.
🟢 Post-Workout Stretching
Static
Lat stretch (arm overhead, lean to side or hang from bar)
30–60 sec per side
Static
Cross-body rear delt + rhomboid stretch
30 sec per side
Static
Side delt stretch (arm across chest)
30 sec per side
Static
Child's pose thoracic stretch
60 sec — releases upper and mid back after rows
R
Rest Day
Recommended between Back Day and Glute Day
▾
Thoracic + upper back mobility
Foam roller thoracic extension, cat-cow, chest stretch — upper back will be sore from rows and pull-ups
Casual walk 30–60 min
Foam rolling — lats, upper back, glutes
G
Day 5 — Glute + Hamstring Focused
Glute compound · Glute isolation · Hamstring hinge · Leg press · Calves · Core
▾
The posterior chain blueprint. Hip thrusts load the glute at its contracted (shortened) position. RDL loads both the glute and hamstring at their stretched (lengthened) position — the strongest hypertrophic stimulus for the posterior chain. Cable kickbacks add targeted glute isolation at end-range. Glute hyperextensions hit the lower glute–hamstring tie-in that neither hip thrusts nor kickbacks reach. Leg press finishes with quad stimulus in a prefatigued state. This sequence covers every position and angle of glute and hamstring development in one session.
🔵 Dynamic Warm-Up
Dynamic
Glute bridges (bodyweight)
20 reps — activates glute max before loading, establishes mind-muscle connection
Dynamic
Single-leg RDL (bodyweight)
8 per side — warms the hip hinge pattern and hamstring
Dynamic
Hip circles + donkey kicks
10 per side — mobilises the hip joint through full range
Upper back on bench, bar at hip crease with pad. Drive through heels. Posteriorly tilt pelvis at the top — squeeze and tuck, don't just arch the lower back. Hold 1 sec at full extension. Lower fully for max glute stretch. Contreras et al.: 316% greater glute max activation than back squat.
🍑 Glute — Isolation
Glute Cable Kickbacks
3 sets · 12–15 reps per side
Cable ankle attachment, slight forward lean. Drive leg straight back — don't rotate the hip. Hard squeeze at peak contraction. Isolates glute max in the shortened/contracted position, which the hip thrust doesn't fully load. Together they cover the full length–tension relationship of the glute.
Glute Hyperextensions (45° back extension)
3 sets · 12–15 reps
Round slightly and drive through hips with glutes — not a lower-back extension. Bodyweight first; progress to holding a plate. Research (PMC): produces significantly greater biceps femoris activation than both RDL and seated machine back extension. Hits the lower glute–hamstring tie-in that hip thrusts and kickbacks miss entirely.
🦵 Hamstring — Hip Hinge
Romanian Deadlift
3 sets · 10–12 reps
Soft knee bend, hinge at hips — not a squat. Lower bar along legs until strong hamstring stretch. Spine neutral throughout. Research: RDL produces significantly greater hamstring hypertrophy than leg curls because it loads the muscle at its lengthened position. The most important exercise for posterior leg fullness and the glute–hamstring tie-in.
🦵 Quad — Accessory
Leg Press
3 sets · 10–12 reps
Feet mid-plate, shoulder-width. 3-sec descent. Don't lock out at the top. After heavy hip thrusts and RDLs, this quad stimulus in a prefatigued state adds volume from a different angle. Feet high and wide biases the glutes and vastus medialis — different emphasis from Day 2's squat-led work.
🦶 Calves
Smith Machine Calves / Calf Machine
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 15–20 reps
Second calf session (2× weekly frequency is required for calf growth). Full stretch at the bottom is the most important cue — calves adapt quickly because they're used every day walking, so the only way to create a growth stimulus is a full, loaded stretch. Add a seated calf variation here too if the gym has one — targets the soleus, which standing raises underload.
💪 Core — Deep Stabilisers
Dead Bug with resistance band
3×8 per side · slow
Hold a band at chest, press it out as you lower the opposite leg — combines anti-rotation with the dead bug pattern. 2024 NIH research: activates TVA and multifidus significantly. On posterior chain day this reinforces the pelvic stability that protects the lower back during heavy hip thrusts and RDLs.
Copenhagen Plank (adductor)
3×20–30 sec per side
Strongest research evidence for isolated adductor strengthening. Adductors synergise with the glutes — stronger adductors = better hip thrust stability, lower groin injury risk, and inner thigh development. Side-lying: top foot on bench, bottom leg hanging, hold a side plank.
🟢 Post-Workout Stretching
Static
Pigeon pose / figure 4 stretch
60 sec per side — glutes after heavy hip thrusts and kickbacks
Second hit for every upper body muscle. This day gives every upper muscle group its 2nd weekly stimulus — shoulder press (2nd after Day 4 lateral raises), lateral raises (2nd, machine version here vs dumbbell on back day), biceps (direct work, with chin-ups as the compound complement), triceps (2nd after Day 1 pushdowns), chest (flat angle completes what Day 1 incline started). Chin-ups here use the underhand grip — the same lats as back day, but with ~2× greater bicep activation, so they're doing double duty as both a lat and bicep movement.
🔵 Dynamic Warm-Up
Dynamic
Arm circles + band pull-aparts
10 each direction — warms the shoulder from every angle
Dynamic
Face pulls (light cable)
15 reps — rear delt and rotator cuff activation before pressing
Dynamic
Incline push-ups
10 reps — warms chest and triceps before flat bench
Seated stabilises the spine for heavier load. Press to just short of lockout — maintain tension. Anterior and medial delts fire together. The primary shoulder mass builder; the capped shoulder look comes from consistent pressing volume. Starting the session here when shoulders are freshest gives maximum output.
🎯 Side Delts — Machine (2nd stimulus)
Machine Lateral Raise
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 12–15 reps
Machine version reduces cheating — higher mind-muscle connection than dumbbell. Second medial delt session of the week after Day 4 dumbbell lateral raises. Delts recover quickly and respond well to 2× weekly frequency. Lead with elbows.
🦾 Biceps — Direct
Alternating Dumbbell Curl
Wks 1–2: 3 sets · Wks 3–12: 4 sets · 12–15 reps
Supinate (rotate palm up) fully at the peak — completes the bicep contraction. Alternate so one arm rests while the other works. 3-sec eccentric — most muscle damage occurs during the lowering phase. Strict form; no swinging.
💪 Triceps — Lengthened (2nd stimulus)
Overhead Tricep Extension (cable or EZ bar)
3 sets · 10–12 reps
The long head (~60% of tricep volume) crosses the shoulder joint — it's only fully stretched when the arm is overhead. This is the only exercise that loads it in the lengthened position, which is the most hypertrophic stimulus per EMG research. Day 1 pushdowns hit the lateral and medial heads; this finishes the long head. Don't skip it and don't flare the elbows.
🔙 Vertical Pull — Underhand
Underhand Pull-Ups (Chin-Ups)
3 sets · 10–12 reps
Supinated grip produces ~2× greater bicep activation than overhand. Still trains lats, rhomboids, and rear delts. The opposite grip from Day 4's overhand pull-ups — same muscles, different recruitment pattern, completing the lat development across the week. The most efficient single exercise for combined arm and back stimulus.
🏋️ Chest — Flat (2nd stimulus)
Flat Dumbbell Bench Press
3 sets · 10–12 reps
Second chest session of the week. Day 1 covered incline (upper pec) and flies (isolation); this covers the flat angle for the sternal (lower) pec head. Research supports 2× weekly frequency for maximal hypertrophy. Focus on squeeze and technique — this doesn't need to be a max effort at the end of the week.
🔥 Abs — Sagittal Flexion
Crunches
3 sets · 15–25 reps
Exhale fully as you crunch — maximal exhalation completes rectus abdominis contraction. Don't pull the neck. 3-sec slow eccentric. Progress by holding a weight plate or using cable crunches for progressive overload. Upper rectus abdominis work that complements the hanging leg raises and V-ups done on other days.
Rest 1 day after Day 6 before starting the next week's Day 1. This gives the upper body a full recovery window — both chest and shoulders were just trained, and they need at least 48 hours before pressing again.
🟢 Post-Workout Stretching
Static
Chest doorframe stretch
30–60 sec per side — chest worked twice today (press + bench)
Static
Overhead tricep stretch
30 sec per side
Static
Bicep stretch (arm behind back, palm facing out)
30 sec per side
Static
Lat hang + side lean
30 sec per side — lats worked on chin-ups
☀
Day 7 — Full Recovery
Rest day between cycles · No lifting
▾
Morning yoga or full-body stretch
20–30 min
Casual outdoor walk
30–60 min · 8,000+ steps
Foam rolling — glutes, quads, upper back
No lifting. Muscle is built during recovery — not in the gym.
DL
Deload Week — Week 6 Protocol
Every 6 weeks · same exercises · same days · deliberately less
▾
What a deload is — and why it's not optional. A deload week is a planned reduction in training stress that allows accumulated fatigue to dissipate while keeping movement patterns sharp. Your nervous system, connective tissue (tendons and ligaments), and joints all accumulate stress faster than muscle tissue — and that stress doesn't show up as soreness, it shows up as stalled progress, joint aches, and declining motivation. Deloads prevent this. The research is clear: trainees who include planned deloads make more progress over 12 weeks than those who train hard every single week without a break. Think of it as getting your money's worth from the previous 5 hard weeks.
The Rules — What Changes
Same exercises, same days, same order
Don't change the movements. Muscle memory and neural patterns are maintained — you come back to full training next week with the same motor patterns dialled in rather than having to relearn anything.
Reduce load by 40–50%
Use approximately half the weight you used in Week 5. This should genuinely feel easy. If it doesn't feel light, you've gone too heavy.
Reduce sets by 1 per exercise (3 sets → 2 sets, 4 sets → 3 sets)
Cut volume, not range of motion or technique. Move through full ROM on every rep — you're maintaining the neuromuscular pattern, not training for fatigue.
RPE 5 maximum — you should feel like you had 5 reps left
This is not a hard session. Finishing a set and feeling like you barely worked is correct.
Keep all warm-ups and cool-downs
These are injury prevention, not fatigue — keep them exactly as normal. You have more energy to do them well this week.
What Doesn't Change
Training days stay the same
Go to the gym on your normal days. Keeping the routine intact prevents the drift of "maybe I'll skip this week entirely."
Prehab and mobility work
Actually prioritise these more this week. You have energy to spare. This is the best week to add 10 extra minutes of ankle mobility, shoulder prehab, and yoga.
Sleep, protein, and nutrition targets
Don't cut protein during a deload — this is when muscles do the most protein synthesis from the previous 5 weeks of hard training. Muscle is built during recovery. Eat as normal.
Daily walking
Keep your step count. Walking at this intensity doesn't impact recovery and burns meaningful calories across the week.
What to Expect
You'll feel strong and energetic by Day 3–4
This is the fatigue clearing. Don't interpret it as "I didn't need this" — you needed it for exactly that feeling to occur.
Week 7 (return to full training) will feel noticeably better than Week 5
This is supercompensation — your body overcompensates during recovery so you come back slightly stronger. The deload is what makes the Phase 2 RPE 8 intensity at Week 7 achievable rather than crushing.
PPPD note: Deload weeks often produce a noticeable reduction in vestibular sensitivity. The lower training load means you have more neurological bandwidth for vestibular challenges. Use this week to attempt the next level in your PPPD graded exposure protocol.
Example Weekly Schedule
Tue
Day 1 Chest
Wed
Day 2 Quads
Thu
Rest Day 3
Fri
Day 4 Back
Sat
Rest
Sun
Day 5 Glutes
Mon
Day 6 Upper
* Adjust days freely — the rules that matter: rest day between Quad and Back days, rest day between Back and Glute days, and 1 full day after Upper before restarting.
Cardio System
Research-Backed
The honest truth about cardio for fat loss: A 2023 meta-analysis found no significant difference in total fat loss between HIIT and steady-state cardio when total calories burned are matched. The real driver is consistency and total weekly calorie expenditure — not the modality. Your setup (Zone 2 + Nordic 4×4 + walking) is already the research-optimal combination. The details below explain why each piece is there.
Z2
Zone 2 — Primary Fat Loss Tool
2–3×/week · 30–45 min · 60–70% max HR
▾
The talk test — you can speak full sentences but wouldn't want to sing
If you're gasping, you've drifted into Zone 3 ("grey zone") — too hard for Zone 2 benefits, not hard enough for HIIT benefits. Grey zone training is the most common cardio mistake.
Why Zone 2 trains fat-burning at the cellular level
Zone 2 increases mitochondrial density and teaches your body to use fat as its primary fuel source. This effect compounds over months — your resting fat oxidation improves, not just during cardio.
Zero interference with lifting recovery
Zone 2 is low enough intensity that it doesn't meaningfully compete with strength training for recovery resources. High-intensity cardio on lifting days does — which is why only 1× HIIT per week is in this plan.
Best days: Tuesday + Thursday (post-lifting, separate from legs + glutes)
🏆 Primary Zone 2 Modalities (PPPD-confirmed safe)
Incline treadmill walking: A Journal of Exercise Science study found incline walking uses fat as fuel 41% of the time vs 33% for running — because running relies more on carbohydrates. At 12% grade and 3 mph it rivals running for calorie burn while hitting glutes, hamstrings, and calves harder than flat walking. Head stays in a fixed forward position throughout — very low PPPD demand.
Stationary cycling: Zero head movement, fully seated, completely predictable visual field — the lowest possible PPPD demand of any cardio. Use this on higher-symptom days or when incline walking aggravates anything. Slightly less glute activation than incline walking but excellent cardiovascular training.
Rotate between both based on how you feel that day. Neither is "better" — they're strategically equivalent for your goals.
Option 3: StairMaster
Hybrid of low impact and high resistance. Every step fires glutes, quads, hamstrings, and calves — burns serious calories and can build leg muscle endurance simultaneously. Slightly more taxing than incline walking so limit to 20–30 min. Excellent progression after Phase 2 when PPPD is well-controlled at Level 3+.
Option 4: Rowing machine
Full body — trains back and arms alongside legs. Good on upper body rest days. Some PPPD caution: the forward lean causes repeated head position changes. Use only once PPPD is stable at Level 3+.
N4
Nordic 4×4 — VO₂ Max
1×/week max · Saturday (after upper body) · ~45 min
▾
Protocol: 10 min easy warm-up → 4 min hard (Zone 4–5) → 3 min easy × 4 rounds → 5–10 min cool-down
Why only 1×/week?
HIIT is powerful but taxing. Done more than once weekly alongside 5 lifting days it drives cortisol up, impairs recovery, and starts competing with muscle building. Once weekly is enough to improve VO₂ max and burn high calories without the downsides.
The EPOC truth — afterburn is real but modest
HIIT does produce higher post-exercise calorie burn (EPOC) than steady state. But research shows EPOC accounts for only ~7% of total session calories on average, and in a calorie deficit EPOC is reduced by 40–50%. It helps, but it's not the primary reason to do HIIT. VO₂ max improvement and time-efficiency are the real reasons.
Best machine: bike or rowing machine for HIIT (not treadmill)
Sprinting on a treadmill at 4-min intervals requires constant speed changes that are awkward and have injury risk. Bike allows instant resistance changes. Safer and more effective for the protocol.
👣
Daily Walking — The Biggest Underrated Fat Loss Tool
Every day · 8,000–12,000 steps
▾
Walking is the most sustainable calorie expenditure you have
Unlike intense cardio, walking doesn't suppress appetite hormones, doesn't raise cortisol meaningfully, doesn't interfere with lifting recovery, and can be done every single day. Over 54 weeks the accumulated calorie burn is enormous.
Strategy: morning walk + 3 post-meal walks (5–10 min each)
Post-meal walking also blunts blood sugar spikes — 10 min after eating is more effective for glucose management than 30 min before.
8,000 steps = minimum · 10,000–12,000 = optimal for fat loss phase
Where possible: replace incline treadmill Zone 2 sessions with outdoor hilly walks
Natural terrain variation keeps cortisol low and adds visual complexity that helps PPPD habituation.
❌
What NOT to Do — Common Cardio Mistakes
Things that look productive but sabotage results
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Avoid
Grey zone training — 75–85% max HR steady
Too hard to recover from easily, too easy to drive real adaptation. You get neither the fat oxidation of Zone 2 nor the VO₂ max gains of HIIT. Most people default here by going "moderately hard" on the treadmill. Either go easy (talk test) or go genuinely hard (Nordic 4×4) — not in between.
Avoid
HIIT more than 1×/week (in this plan)
You're lifting 5–6 days. Adding 2–3 HIIT sessions drives cortisol chronically, impairs sleep, and competes with muscle protein synthesis. One well-placed session is sufficient.
Avoid
Cardio immediately before lifting
Even light cardio pre-lift depletes glycogen and raises cortisol before you need to perform. Do cardio after lifting or on separate sessions.
Avoid
Thinking you can out-cardio a bad diet
A 45-min Zone 2 session burns ~300–400 kcal. One biscuit session wipes it. Cardio creates a meaningful deficit over weeks — but only when nutrition is also controlled. The two work together.
JC
Jefferson Curl — My Verdict: Skip It
With PPPD + your programme, the risk/reward doesn't stack up
▾
Recommendation: Do not include this in your plan. Here's the research-backed reasoning.
The biomechanical problem
Forward spinal flexion increases intervertebral disc pressure by 50–100% above baseline. Adding load multiplies that stress further. In the fully flexed position, the erector spinae muscles are lengthened and lose mechanical leverage — meaning the disc and ligaments absorb the force instead of the muscles. This is exactly the loading pattern associated with disc herniation.
Dr. Stuart McGill's research (University of Waterloo)
McGill documented that the majority of spinal injuries occur in flexion or rotation under load. His porcine spine studies showed that repeated flexion/extension under compression produces disc herniation consistently. His conclusion: for most people, loading the spine in end-range flexion is not worth the risk.
The PPPD specific problem
The Jefferson Curl ends with your head near or below knee level and then reverses — a significant head position change under vestibular load. This is one of the highest-risk movements for PPPD symptom triggering in the gym. Even if you wanted to do it, this alone rules it out for Phase 1–3 of your programme.
What it claims to do — and what actually does it better
Posterior chain mobility + hamstring length: your RDLs and yoga forward folds achieve this without disc loading. Spinal resilience: bird dogs, dead bugs, and Pallof press build this more safely. Loaded end-range hamstring: RDLs with a full hip hinge are safer and more directly useful.
Who it might be appropriate for
Athletes with no history of disc issues, no PPPD, who have years of posterior chain training, use very light loads, and progress over 12+ months. Not you — at least not in this 54-week window. Revisit after graduation if you're curious.
Mobility & Yoga
🦶
Ankle Mobility — Daily
5 min · every training day minimum · biggest bang-for-buck mobility work in this plan
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Why ankle mobility is non-negotiable for this plan. Limited dorsiflexion (the ability for your ankle to flex toward your shin) is the most common underlying cause of squat depth issues, knee cave, and heel rise under load. If your heels come up in a squat, or your knees cave inward during Bulgarian split squats, restricted ankle mobility is the most likely culprit — not quad tightness or hip mobility. 5 minutes daily for 4–6 weeks produces measurable change.
Knee-to-wall dorsiflexion rocks
2×10 per side · the most important one
Stand facing a wall, foot ~10cm away. Drive your knee forward toward the wall, keeping your heel completely flat on the floor. If your knee touches the wall, move the foot back 1cm and repeat. The distance your foot can sit from the wall while the knee still touches is your dorsiflexion range — aim to progressively increase it weekly. This is the only reliable way to build ankle dorsiflexion range of motion.
Ankle circles (full range)
10 clockwise + 10 counter-clockwise per foot
Seated or lying. Make the circles as large as possible — most people make tiny circles with only 20% of available range. Reach the toe to the ceiling, then pull it toward your shin, then roll through the full arc. This mobilises the joint capsule and warms the ankle tendons before loading.
Loaded squat hold
2×60 sec · hold a 5–10kg plate at chest for counterbalance
A counterbalanced goblet squat hold gives your ankles the deepest possible dorsiflexion challenge under load. Hold at the bottom position — feet flat, heels down, full depth. This is where the mobility is being built and where the new range of motion becomes functional (usable under load). If you can't hold it with heels flat, do it holding a pole or TRX strap for balance.
Calf smashing (foam roller or lacrosse ball)
60–90 sec per calf · do before the knee-to-wall drill
Tight calves are the #1 cause of limited dorsiflexion. Rolling the gastroc and soleus (upper and lower calf) before the mobility drills dramatically increases how much range you can access. Roll slowly, pause on tender spots for 5–10 seconds. The ball on the Achilles tendon–soleus junction is where most people find the most restriction.
Banded ankle distraction
1×30 reps gentle rocks per side · if you have a resistance band
Loop a band around a rack or fixed post at ankle height. Step your foot into the loop so the band pulls forward at the ankle joint. Then do knee-to-wall rocks in this position. The band "distracts" the joint — pulls the talus bone slightly back in the mortise — creating more room for dorsiflexion. This is a joint mobilisation technique borrowed from physiotherapy. It works dramatically well for people who don't respond to standard ankle stretches.
When to do it: Every training day as part of your warm-up. On rest days, 5 minutes before your walk. Results compound — you'll notice squat depth improving within 2–3 weeks of daily practice.
🧘
Yoga — Rest Days
20–40 min · Yin or Hatha style · Day 3 active recovery + Day 7 full reset
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Style matters. Yin yoga (passive poses held 2–5 min) and Hatha yoga (slower active holds) are what this plan calls for. Power yoga and hot Vinyasa are cardio-intensity — treat them as training sessions, not recovery. On rest days you want parasympathetic activation, not more cortisol.
Wednesday Session — Lower Body Focus (after quad day)
Yin pigeon pose
3–5 min per side · the single highest-value pose for this plan
External hip rotation stretch that targets the piriformis, deep hip rotators, and glute medius — all of which tighten significantly after Bulgarian split squats and back squats. Lie on your back, cross one ankle over the opposite knee (figure-4 position), and relax into it. The Yin version means completely passive — no muscular effort, just gravity and time. Progress by gently pulling the bottom leg toward your chest.
Supine hamstring stretch (strap-assisted)
2–3 min per side
Lie on back, loop a yoga strap or towel around your foot, straighten the leg toward the ceiling and relax into the stretch. The strap means you don't have to hold the position with effort — your hamstring actually releases rather than fighting an active hold. This targets the same tissue as your RDL and lying leg curls, which will be DOMS-sore mid-week.
Dragon pose (deep hip flexor)
2–3 min per side
A low lunge with the back knee on the ground, sinking deeply into the hip. The front hip flexor and psoas of the back leg get a deep lengthened-position stretch — the same tissues shortened by sitting and tightened by squats and split squats. This directly improves hip extension range, which carries over to better glute activation on hip thrusts.
Shoelace pose (IT band + TFL)
2 min per side
Sitting, stack one knee over the other and sit upright. Targets the IT band, tensor fascia latae, and outer glute. The IT band doesn't stretch well with foam rolling alone — this pose actually lengthens it. Lateral knee tightness after heavy squat days responds well here.
Reclined butterfly (inner groin + adductors)
3–5 min
Lie on back, soles of feet together, knees falling out to sides. This passively opens the inner groin, adductors, and hip flexors simultaneously. Adductors are the most undertrained muscle group in most programmes and the most underscreened source of groin tightness. The reclined version allows complete muscle relaxation — critical for Yin-style lengthening.
5 min box breathing to close
4-4-4-4 · directly supports PPPD recovery
Lie in savasana (flat on back, arms at sides). Activate the parasympathetic nervous system through controlled breathing. Research shows this reduces cortisol, improves sleep quality that night, and — specifically for PPPD — calms the vestibular threat response that exercise may have aggravated during the week.
Sunday Session — Full Body Reset (before the new week)
Cat-cow into thread-the-needle
10 cat-cows → 5 thread-the-needle per side
Opens the thoracic spine — the segment that stiffens most from rows, pull-ups, and bench pressing. Cat-cow warms the spine; thread-the-needle (from all-fours, thread one arm under your body and rotate) reaches the thoracic rotation that no other exercise in this plan addresses. Critical pre-back day prep.
Child's pose with lat reach
90 sec centre · 60 sec each side
Standard child's pose stretches the lats, thoracic spine, and hip flexors. Adding a sideways arm reach (walk both hands to one side) creates a lateral lat stretch and side-body opening. Your lats work hard on pull-up and row days and rarely get a full-length stretch.
Seated forward fold
3–5 min · completely relaxed, no forcing
Legs straight, fold forward and let gravity do the work. Targets hamstrings, calf tendons, and the thoracolumbar fascia — the sheet of connective tissue across the lower back that accumulates tension from both squat and deadlift patterns. In Yin style, breathe and release rather than pushing deeper.
Chest-opener on foam roller
2–3 min · arms wide, full relaxation
Lie lengthwise along a foam roller (spine resting on it), arms out to sides with palms up. This passively opens the pectorals, anterior deltoids, and the anterior capsule of the shoulder — exactly what tightens from repeated bench pressing and shoulder pressing. One of the best ways to counteract the postural effects of being a pressing-heavy programme.
Neck and upper trap release
60–90 sec per side
Sit upright, drop one ear to the shoulder, hold — no forcing. Then rotate slightly chin toward armpit and hold. The upper trapezius and levator scapulae carry enormous tension from gym sessions (shrugging under load, lat pulldowns, all pressing). This release has direct PPPD benefit — tension in the cervical region feeds into vestibular hypersensitivity.
Apps: Yoga with Adriene (YouTube, free) — her "yoga for athletes" and "yin yoga" playlists are exactly right for this. Down Dog app generates different practices each time with Yin and Hatha modes. Neither requires any prior yoga experience.
Prehab
2–3×/week
💪
Shoulder Prehab
5 min · before Day 1 (Chest) and Day 6 (Upper) · highest-ROI prehab in this plan
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Why shoulder prehab matters for this specific plan. You're pressing on 2 days per week (Day 1 chest + Day 6 upper body) across 12 weeks. That's 24 chest/shoulder press sessions. The rotator cuff muscles that stabilise the humeral head in the socket — supraspinatus, infraspinatus, teres minor, subscapularis — are trained by exactly zero of your main lifts. Without direct work, cumulative pressing volume gradually overloads them. 5 minutes before each upper body session takes the shoulder impingement risk from probable to negligible.
Band pull-aparts
2×20 · light band · arms straight, pull to chest height
The single most important shoulder prehab movement. Arms straight in front of you at shoulder height, hold a light resistance band with both hands. Pull apart until the band touches your chest — squeeze shoulder blades together at the end. Targets the rear deltoid, rhomboids, and mid-trap — all of which are lengthened and weakened by a pressing-heavy programme and by sitting. A 2019 EMG study found band pull-aparts produced significantly higher rear delt and middle trap activation than face pulls when both are done correctly.
Face pulls (cable, rope attachment)
2×15 · cable at eye level · elbows high and wide
Set the cable at face height, use a rope attachment. Pull toward your face keeping elbows high and wide (like a scarecrow position at the end). This specifically targets the infraspinatus and teres minor — the external rotators of the shoulder that are almost always undertrained and that prevent the internal rotation pattern that leads to impingement. The high elbow position is crucial — low elbows turn it into a row, which completely changes the muscle target.
Band external rotations (standing)
2×12 per side · elbow at 90°, pinned to side
Loop a band around a fixed post. Stand side-on, hold the band with the near hand, elbow bent 90° and pinned to your side. Rotate the forearm outward (away from your body) against the band resistance. This is pure supraspinatus and infraspinatus work — the rotator cuff muscles in isolation. Keep elbow pinned; if it drifts forward the shoulder takes over and you've lost the rotator cuff target.
Prone Y-T-W raises
1×8 each letter · 2–3kg dumbbells or no weight
Lie face-down on a bench or floor. For Y: raise arms diagonally overhead (like a Y shape). For T: raise arms straight out to sides at shoulder height. For W: bend elbows 90° and raise forearms while keeping upper arms parallel to floor. Each letter trains a different portion of the lower trapezius and rotator cuff. Research shows lower trap weakness is one of the leading causes of shoulder impingement — and it's rarely trained by any standard gym exercise.
Shoulder CARs (controlled articular rotations)
5 per direction per arm · slow and deliberate
Standing, arm at side. Slowly move the shoulder through its full available range of motion — forward, up overhead, back and behind you, down and return. The key is active control throughout: you're using your muscles to move the joint, not swinging. This is joint health work, not stretching — it trains the shoulder's end-range neural control, which is what prevents injury when you push through a full press ROM. Takes 90 seconds total.
Timing: Do this immediately before your Day 1 and Day 6 warm-up — before any pressing loads. Total time: 5 minutes. You can use a spare cable machine or just a light band in a corner of the gym.
🦵
Hip + Knee Prehab
5 min · before Day 2 (Quads) and Day 5 (Glutes) · prevents the two most common lower body injuries in this plan
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The two injuries this prevents. Knee valgus (knees caving inward) under load is caused by glute medius weakness — it happens during squats, lunges, and hip thrusts and is the #1 pathway to patellofemoral pain and ACL stress. Patellar tendinopathy develops from quad volume without sufficient VMO activation. Both are preventable with 5 minutes of targeted work before you load the lower body. The exercises below also act as a secondary warm-up, so you're not adding time — you're replacing the first few bodyweight squat reps with better-quality activation work.
Clamshells (banded)
2×15 per side · light-medium band · completely controlled
Lie on your side, knees bent ~45°, hips stacked. Keeping your feet together, open the top knee as high as possible (like a clamshell opening) then lower slowly. This directly targets the glute medius — the muscle most responsible for preventing knee valgus during single and double-leg loading. Research: glute medius produces 72% MVC activation during clamshells (Boren et al. 2011). The banded version adds progressive resistance — use a band you can complete 15 reps with while maintaining full range. Don't let the pelvis roll backward.
Banded lateral walks
2×12 steps per direction · band above knees · stay low
Band above the knees, slight squat position, step sideways maintaining that position. The constant abduction demand against the band activates glute medius and TFL (tensor fascia latae) through a walking pattern — more functional than clamshells because it trains the muscle in its role as a dynamic stabiliser. Keep toes forward, don't let knees cave inward or outward, maintain even foot pressure. The moment your knees start caving is the moment you've lost the target muscle.
Terminal knee extensions (TKEs)
2×15 per side · band behind knee · 20–30° range only
Loop a band around a rack or pole at knee height. Step back so the band is behind your bent knee. Starting from a slight knee bend (~30°), straighten the knee fully against the band resistance, squeezing the quad hard at the top. This specifically activates the VMO (vastus medialis oblique) — the teardrop-shaped inner quad muscle that tracks the patella correctly. Standard squats and leg presses rarely isolate the VMO as effectively. VMO weakness is the leading cause of anterior knee pain in people who squat frequently. 2–3 minutes total, completely worth it.
Single-leg RDL (bodyweight)
2×8 per side · slow · focus on balance
Stand on one leg, hinge at the hips with a soft knee, reach the free leg back and arms forward until you feel the hamstring stretch, then return. This prehab movement does three things simultaneously: (1) warms the hip hinge pattern you're about to load heavily, (2) trains single-leg proprioception and ankle stability, (3) activates the glute max and hamstring in a lengthened position before you load them under the barbell. It's also a key vestibular challenge (single-leg balance) that maps directly to your PPPD graded exposure protocol at Level 3.
Glute bridge (bodyweight, 2-sec pause at top)
1×15 · establish the mind-muscle connection before loading
Lie on your back, feet flat on the floor, drive hips up and squeeze hard at the top for 2 seconds. This isn't a warm-up exercise for your glutes — it's specifically to establish the neural connection to the glute max before you load it with a barbell hip thrust. Research shows that people who perform a bodyweight bridge before loaded hip thrusts achieve measurably higher glute activation on the first working set (compared to going straight to barbell). The 2-second squeeze teaches posterior pelvic tilt at full extension, which is exactly the cue that maximises glute activation during hip thrusts.
Timing: Do this immediately before the dynamic warm-up on Day 2 (Quads) and Day 5 (Glutes). The clamshells and lateral walks also serve as the dynamic warm-up for glute medius — so you're not adding time, you're replacing generic warm-up movement with targeted activation.
Note: This is a fitness-based graded exposure framework, not medical treatment. Work alongside your vestibular physio or neurologist. Stop and rest during significant symptom flare — do not push through severe dizziness.
PPPD in the gym
🧠
Why exercise helps — and what to watch for
▾
PPPD = the brain's threat system misfiring
Vestibular system over-sensitised. Movement triggers dizziness because the brain predicts danger that isn't there.
Avoidance makes it worse long-term
The less you expose yourself to mild dizziness triggers, the more the brain reinforces the threat signal. Graded exposure is the fix.
Exercise itself is therapeutic
Lowers baseline anxiety, reduces nervous system hyperactivation, increases vestibular tolerance over time.
Goal = tolerable discomfort, not zero symptoms
Mild dizziness = okay. Severe or prolonged (hours after) = too much — back off one level.
Common gym triggers: rapid head turns, lying-to-standing, overhead, mirrors, crowds, overheating
Graded Exposure — 6 Levels
Only advance when current level feels genuinely comfortable. Each level adds slightly more vestibular demand.
L1
Level 1 — Stable Base (Weeks 1–9)
Zero vestibular challenge
▾
All exercises seated or on stable surfaces
Leg press, seated rows, machines — predictable, grounded positions.
Slow deliberate head movements only
Lying-to-standing: roll → pause → sit → pause → stand
Day 5 — lateral bounds + broad jumps (after main lifts)
Day 6 — jump rope as cardio warm-up
L6
Level 6 — Peak Athletic (Weeks 47–54)
Confident, powerful
▾
All L5 movements dialled in — no hesitation
Depth jumps (step off box → land → immediately jump)
Advanced. Only if box jumps stable for 6+ weeks.
Agility ladder drills — highest vestibular demand in this plan
Head movement during all exercises — no longer avoiding it
Weeks 51–54: drop plyo volume 40%, keep intensity
Personal Records
Track your wins
Log a PR whenever you hit a new best — weight, reps, time, or distance. This is the proof that progressive overload is working.
Log a PR
Best Lifts
🏆
Log your first PR above.
PR History
📈
No PRs yet.
Log Your Sessions
Add a session
Session History
📓
No sessions logged yet.
Body Measurements
Monthly
Log measurements
📏
No measurements yet. Track monthly!
Nutrition
Fuel the glow-up
Dialled-in training with poor nutrition will slow results significantly. These targets are based on your goal of muscle gain + fat management over 54 weeks.
Protein first, everything else follows. 1.6–2.2g per kg bodyweight daily is the most evidence-backed lever you have. Every other number is secondary.
✏️ Customise this page — add, edit, or remove anything
Daily Targets
—Protein (g)
—Calories
—Carbs (g)
—Fats (g)
Set your targets
🍫 Chocolate Milk — Post-Workout Science
Surprisingly legit
Carb : Protein ratio ≈ 3–4 : 1 🏆
Why it actually works after training
Multiple peer-reviewed studies (James et al., 2019; Lunn et al., 2012; Karp et al., 2006) have compared chocolate milk directly to commercial sports recovery drinks and found comparable or superior results for muscle glycogen replenishment, muscle protein synthesis, and reducing exercise-induced muscle damage markers.
~8gProtein per 8oz
~26gCarbs per 8oz
~150kcal per 8oz
3.25:1Carb:Protein
Glycogen replenishment — fast
The simple sugars (sucrose + lactose) rapidly spike insulin, driving glucose back into depleted muscle cells. This is exactly what you want in the 30–60 min post-workout window.
Whey + casein protein combo
Milk naturally contains both fast-digesting whey and slow-digesting casein — giving you an immediate amino acid spike AND sustained release over 3–4 hours. No engineered supplement replicates this blend as cheaply.
Electrolytes included
Sodium, potassium, calcium, and magnesium — all lost in sweat — are naturally present. No need to add an electrolyte packet.
When it's most useful
Best after moderate-to-high intensity sessions lasting 60+ min (Days 1, 2, 5, 6). Less critical after light sessions or if your next meal is within 60 min.
PPPD note: Avoid ice cold — temperature extremes can trigger vestibular sensitivity in some people. Room temp or slightly chilled is fine.
Best Chocolate Milk Brands
Ranked by protein quality
1
Fairlife Chocolate Milk
Ultra-filtered = 50% more protein than regular (13g vs 8g per 8oz), 50% less sugar, lactose-free. The clear #1 for athletic recovery — hits a better carb:protein ratio while delivering more actual protein. Available at most grocery stores.
Best overall · Lactose-free · Higher protein
2
Organic Valley Chocolate Whole Milk
Full-fat milk provides a slower digestion rate (great if you're not eating for 2+ hours after training), grass-fed sourcing improves omega-3 profile. Classic ratio, clean ingredients, no additives.
Best traditional option · Whole fat · Clean label
3
TruMoo Chocolate Milk (1% or 2%)
Widely available, low-cost, no high-fructose corn syrup. Uses pure cane sugar. A solid budget option that delivers the right carb:protein ratio without the premium price of Fairlife. Not ultra-filtered but still effective.
Budget pick · Widely available · No HFCS
Skip: Nesquik and Hershey's chocolate milk — both use high-fructose corn syrup and are lower-quality protein sources. Fine as a treat, not ideal as a training recovery drink.
Timing
⏱ When to eat for performance
Pre-workout (1–2h before)
Carbs + moderate protein
e.g. Oats + banana + protein shake · No high fat pre-lift (slows digestion).
Post-workout (within 2h)
30–40g protein + carbs
The "anabolic window" is wider than once thought but still real. Protein + carbs here = better recovery. Chocolate milk works perfectly here (see above).
Spread protein across 4–5 meals
~30–40g per meal is the ceiling for muscle protein synthesis per sitting. Bigger gaps = wasted potential.
Before bed: slow-digesting protein
Protein shake with milk, a serving of deli meat, or just your last meal slightly higher in protein — overnight muscle protein synthesis stays elevated.
Protein Sources — Picky Eater Edition
No greek yogurt · No cottage cheese
You don't need to like the "typical" fitness foods. Greek yogurt and cottage cheese are popular because they're convenient — not because they're irreplaceable. Everything below is an equal or better protein source, and none of it requires you to choke down something you hate.
🥩 High-protein foods that aren't gross
Chicken breast
~31g per 100g
Season heavily — it's a blank canvas. Air fryer at 400°F for 18 min with garlic powder, paprika, salt = never dry.
Eggs (whole)
~6g per egg
Scrambled, fried, baked into things. Add to fried rice, sandwiches, wraps. 3 eggs + 2 whites = 26g protein.
Canned tuna or salmon
~25g per 100g
Mix with mayo + hot sauce + crackers or rice. Doesn't taste "fishy" when mixed right. Also: tuna pasta is a complete high-protein meal.
Deli turkey or chicken breast (sliced)
~18–22g per 100g
Zero cooking required. Roll with cheese + mustard, stack on a bagel, or eat straight. Quick 20–30g protein with no effort.
Lean ground beef or turkey (85/15)
~26g per 100g
Tacos, bolognese, burger bowls, fried rice. One of the most versatile high-protein ingredients that actually tastes good.
Shake with milk or oat milk. Add to oats, pancakes, blended with frozen fruit. Ghost, Optimum Nutrition, and Myprotein all have flavours that taste like dessert.
Fairlife milk / high-protein milk
~13g per 240ml vs 8g in regular
Swap regular milk for Fairlife — identical taste, 60% more protein. One of the easiest invisible upgrades possible.
String cheese / babybel
~7–8g per piece
Surprisingly solid snack option. Pair with deli meat for 20–25g in 2 minutes.
Edamame (frozen, microwaved)
~11g per 100g · complete protein
5 min microwave, add salt. Tastes like nothing bad. Completely fills the snack gap.
🍫 Protein Bars — The Honest Breakdown
Actually healthy picks
Most protein bars are glorified candy with a marketing budget. These are the ones worth eating — ranked by ingredient quality, protein source, and sugar profile.
Barebells✅ Best tasting + solid macros
The bar that genuinely tastes like a candy bar — Cookies & Cream and Caramel Cashew are widely considered the best-tasting protein bars on the market. 20g protein from milk protein (whey + casein blend), no added sugar, sweetened with maltitol and sucralose. The maltitol can cause GI discomfort in some people at high doses — don't eat more than one per day. Otherwise: macros are solid, flavour is excellent, and it's one of the few bars that doesn't taste like protein chalk. Widely available at Target, Walmart, Costco.
~200 kcal20g protein20g carbs7g fat0g added sugar
RX Bar✅ Cleanest ingredients
Ingredient list = egg whites, dates, nuts. That's it. No added sweeteners, no isolate blends, no chemical filler. 12g protein from whole egg whites. Tastes legitimately good (Chocolate Sea Salt and Blueberry are the best flavours). Lower protein than Quest or Barebells but far cleaner — if ingredients matter to you, this is the pick.
21g protein from whey + milk isolate, only 1–4g sugar (uses erythritol + stevia). High fibre keeps you full. Best protein-to-calorie ratio of any mainstream bar. The sweetness is artificial but the ingredients are otherwise solid. Avoid the "Hero" or "Peanut Butter" variety bars — different formula, worse macros.
~190 kcal21g protein21g carbs8g fat1–4g sugar
KIND Protein Bar👍 Good whole-food option
Made with real nuts and pea protein. 12g protein, lower than Quest but from a clean source. No artificial sweeteners — sweetened with honey and glucose syrup. Better ingredient list than most. Good as a snack bar, not ideal as a protein-replacement tool. The "Dark Chocolate Nut" flavour is the best.
~250 kcal12g protein25g carbs15g fat8g sugar
Built Bar👍 Leanest macro profile
17g protein, only 130 kcal — extremely lean macro profile. Uses whey isolate + real chocolate coating. Texture is closer to a truffle than a traditional bar, which makes it easier to eat. Less processed-ingredient-laden than most brands. Hard to find in stores but available online.
~130 kcal17g protein14g carbs3.5g fat5g sugar
Larabar (Original)👍 Cleanest snack bar
2–3 ingredients max (dates + nuts + flavouring). Not a high-protein bar (5g), but the cleanest ingredient list of any bar on this list. Good when you need an energy bridge mid-afternoon — won't replace a protein meal but won't put garbage in your body either. Pair with a string cheese for protein.
Cliff Bar — 250–300 kcal, 10g protein, 40+g carbs, sweetened with brown rice syrup. Energy bar dressed up as a protein bar. Luna Bar — same issue. Power Bar ProteinPlus — uses lower-quality protein blends (gelatin, collagen) to inflate protein numbers. Atkins bars — often use maltitol at very high doses causing GI distress and higher glycemic impact than marketed.
🥤 Ready-to-Drink Protein Shakes
Grab-and-go protein
RTD shakes are the fastest way to hit protein targets — open and drink. The science on them is clear: liquid protein absorbs just as well as whole food protein for muscle protein synthesis (van Loon et al. 2000; Tang et al. 2009). Quality varies wildly between brands though.
When to use them: Best as a bridge between meals, post-workout when you don't want to cook, or when you know a meal will be low in protein. They're not a replacement for whole food meals — but 1–2 per day is completely fine and research-supported.
Fairlife Core Power (Elite)✅ Best overall RTD
42g protein per 14oz bottle from ultra-filtered milk — that's more protein than most protein powders per serving. Fairlife uses a cold ultrafiltration process that concentrates the whey and casein naturally, without adding protein powder. Lactose-free, no artificial flavours. The chocolate flavour genuinely tastes like chocolate milk. This is the closest thing to a perfect post-workout drink that comes in a bottle — the carb:protein ratio (26g carbs:42g protein) is within range of what research supports for recovery.
240 kcal42g protein26g carbs3.5g fatLactose-free
Ensure Max Protein👍 Solid — with caveats
30g protein per 11oz can, only 150 kcal — one of the leanest protein-to-calorie ratios of any RTD. Uses milk protein concentrate + calcium caseinate (slow-digesting — good for satiety). The ingredient list is longer than Fairlife and includes a few more additives, but nothing harmful. Abbott (the maker) has solid clinical research behind their nutritional products. The chocolate and vanilla flavours are the most palatable. One important note: Ensure Max is designed for medical nutrition, not specifically for athletes — it works fine but Core Power or a whey shake are better for muscle protein synthesis because they're whey-dominant (faster absorbing). Good pick if you want something lean and convenient.
30g protein, 150 kcal, from the same ultra-filtered milk process as Core Power. Cleaner ingredient list than Ensure, same protein count. No artificial flavours. Lower calorie than Core Power Elite but also lower carbs — better if you're not post-workout and just want a protein hit without extra carbs. Chocolate and vanilla both taste good. Widely available at Walmart, Costco, Target.
150 kcal30g protein6g carbs2.5g fatLactose-free
Muscle Milk Pro Series👍 Good value + high protein
40–50g protein per bottle depending on size, from a whey + casein blend. More affordable than Fairlife. The ingredient list is longer and includes some artificial flavours, but the protein quality is good. The "50g" version is one of the highest-protein RTDs available. Not lactose-free — contains milk protein concentrate. Good if budget is a factor and you just need a high-protein option fast.
Slim-Fast High Protein — primarily marketed for weight loss, uses a lot of filler ingredients, poor protein quality. Boost High Protein — similar to Ensure but lower protein quality, higher sugar. Premier Protein (shake) — 30g protein but uses a lot of artificial sweeteners and flavour enhancers; the taste is fine but the ingredient list is not great. Fine as a last resort, not ideal.
Meal Ideas for Picky Eaters
Actual food, high protein
🍳 Breakfast (25–35g protein)
Protein pancakes
1 scoop protein powder + 1 banana + 1 egg blended = 3 pancakes, ~30g protein. Top with peanut butter and honey.
Egg white omelette wrap
4 egg whites + 1 whole egg + deli turkey + cheese in a tortilla. ~35g protein, fast, filling.
Overnight oats with protein powder
½ cup oats + 1 scoop vanilla protein + Fairlife milk + frozen berries. Mix the night before. ~30g protein, ready in the morning.
Eggs on sourdough + deli meat
2 fried eggs on toast + 3–4 slices turkey on the side. Simple, ~28g protein.
🥗 Lunch (30–40g protein)
Chicken rice bowl
Air-fried or rotisserie chicken + white rice + whatever sauce you like. Can make in bulk Sunday, eat Mon–Thu. ~40g protein.
Tuna pasta salad
2 cans tuna + pasta + mayo + corn + anything you don't hate. ~50g protein, makes 3 meals. Keeps in fridge.
Turkey or chicken wrap
Deli turkey + hummus + cucumber + spinach in a large tortilla. ~28–35g protein, 5-minute build.
Ground beef tacos
Seasoned 85/15 beef + cheese + whatever toppings. Two large tacos = ~40g protein. Tastes like normal food.
🍽️ Dinner (35–50g protein)
Air fryer chicken thighs + sweet potato
Season generously, 22 min at 400°F. Thighs stay moist unlike breasts. ~40g protein, no stress.
The gold standard for evidence-based nutrition writing aimed at regular people. No pseudoscience, no orthorexia. Practical advice for body composition without obsessing over every gram.
Straightforward summaries of actual nutrition and supplement research. No ads, no brand deals. Use the search bar for any food or supplement — it gives you what the science actually says.
Best science-based fitness YouTuber — every video is referenced. His "high protein meal prep" videos are specifically designed for people who don't cook much.
Track protein for 2–4 weeks until you can estimate it accurately by feel. You don't need to track forever — just long enough to calibrate your eye for portions and protein density.
Supplements Worth Using
✅ Evidence-backed for your goals
Creatine monohydrate
3–5g daily · take any time
Most studied supplement in sports science. Increases strength, power, and muscle volume. No loading phase needed.
Vitamin D3 + K2
1000–2000 IU D3 + 100mcg K2
Most people are deficient, especially in winter. Supports hormones, bone density, mood.
Magnesium glycinate
300–400mg before bed
Improves sleep quality and reduces muscle cramps. Especially useful for PPPD anxiety component.
Omega-3 (fish oil)
2–3g EPA+DHA daily
Anti-inflammatory, heart health, and modest support for muscle protein synthesis.
⚠️ Skip or deprioritise
BCAAs
Redundant if you hit protein targets. Expensive flavoured water effectively.
Pre-workouts with high stimulants
Can worsen PPPD symptoms. If you want caffeine, coffee is cleaner and cheaper.
Fat burners / thermogenics
No meaningful effect beyond caffeine. Steps and deficit are the actual fat loss tools.
Sleep & Recovery
The underrated edge
Muscle is built during sleep, not during training. This tab is everything outside the gym that makes the gym work — and specifically what supports PPPD recovery too.
PPPD connection: Sleep deprivation amplifies vestibular sensitivity and heightens the threat response. Prioritising sleep is literally part of your PPPD treatment plan, not just performance optimisation.
Sleep Targets
7–9hPer Night
10:30Target Bedtime
65°FIdeal Temp
DarkBlackout room
Sleep Optimisation
🌙
Evening Wind-Down Protocol
Start 60–90 min before bed
▾
No screens (or blue-light glasses) 60 min before bed
Blue light suppresses melatonin production — the most damaging sleep habit.
Dim all lights after sunset
Bright overhead lights trigger cortisol. Switch to lamps or warm light.
Box breathing — 4 min before sleep
Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Activates parasympathetic — directly counteracts PPPD anxiety loop.
Room temperature 65–68°F (18–20°C)
Core temp must drop to initiate deep sleep. Cooler is almost always better.
No caffeine after 2pm
Caffeine half-life is ~5–6 hours. A 3pm coffee is still half-active at 9pm.
Magnesium glycinate (300mg)
Take 30–60 min before bed. Improves sleep depth and reduces nighttime cortisol.
☀️
Morning Light Protocol
First 30 min of your day
▾
Get outside within 30 min of waking
Even 5 min of natural light anchors your circadian rhythm for the day.
Don't check your phone first thing
Cortisol peaks naturally at wake — don't amplify it with notifications.
Morning sunlight also improves PPPD
Stabilises vestibular-visual calibration. Pairs with your graded exposure protocol.
Active Recovery
🫁
Breathwork for Recovery + PPPD
5 min · daily or after sessions
▾
Box breathing (4-4-4-4)
The standard. Works for both recovery and acute PPPD symptom management.
Extended exhale (4-2-6)
Longer exhale = stronger parasympathetic activation. Great post-intense session.
Physiological sigh (double inhale → long exhale)
Fastest single breath to reduce acute stress/dizziness. Researched by Huberman Lab / Stanford.
🧊
Contrast & Recovery Tools
Optional but effective
▾
Cold shower (end of shower only)
30–60 sec cold
Reduces inflammation, improves mood, aids recovery. Only post-rest days — avoid on training days (blunts hypertrophy signal).
Foam rolling
5–10 min · focus on hips, quads, upper back
Sauna (if accessible)
15–20 min
Improves cardiovascular health and recovery. Avoid if PPPD heat sensitivity is a trigger for you.
Stress Management
🧠 Chronic stress tanks your results
Cortisol is the enemy of muscle building
Chronic high cortisol → muscle breakdown, fat retention, poor sleep, worsened PPPD. Managing stress is literally training.
Nature walks (not just steps)
Being in green/natural environments measurably lowers cortisol within 20 min.
Social connection
Isolation increases inflammation. Regular low-key social time is recovery.
Limit doom-scrolling
News/social media triggers sustained low-level stress responses. Set a time window.
Sleep Log
Weekly
Log tonight's sleep
Sleep History
🌙
No sleep entries yet.
My Workouts ✦
Your additions
Add your own sessions — extra volume days, sports, swim, pilates, anything. They'll appear as options in your session log dropdown too.
Create a custom workout
Saved Workouts
✦
No custom workouts yet.
Weekly Checklist
Reset each Monday. Saves in your browser. The Training section is fully editable — update it whenever your plan changes.
🏋️ Training
❤️ Cardio
🧘 Mobility & Recovery
🍽️ Nutrition & Sleep
Weekly completion0%
Progress Signals
What to expect & when
The scale is the worst single measure of your progress. Here's what's actually happening in your body — and when to expect it — based on your specific programme: 5-day lifting split, Zone 2, Nordic 4×4, daily walking, and PPPD management over 54 weeks.
Why the scale often won't move early: In Phase 1 you are very likely gaining muscle and losing fat simultaneously — body composition is changing while the number stays flat or even rises. Your first real indicators are energy, sleep quality, how clothes fit, and session-to-session strength. Those all show up before photos do, and photos show up long before the scale tells the full story.
The timeline of visible results
Ph 1 · Wks 1–9
Ph 2 · Wks 10–22
Ph 3 · Wks 23–34
Ph 4 · 35–44
Ph 5
Ph 6
Energy up + digestion improvingDays 5–10
Reduced inflammation from consistent movement. Better blood sugar regulation from protein-first eating and post-meal walks. Less bloating from hydration increasing.
Sleep quality noticeably betterWeek 2
Exercise accelerates melatonin rhythm and improves deep sleep architecture within 1–2 weeks — especially Zone 2, which lowers resting cortisol. Mood lift follows within days. PPPD symptoms may feel slightly more manageable with better rest.
Strength PRs almost every session (neural adaptation)Weeks 1–4
Not yet true hypertrophy — your nervous system is learning to recruit more motor units efficiently. Back squat, hip thrust, BSS, and pull-up progressions will all feel dramatically easier within 3–4 weeks. This is the fastest-improving window of the entire 54 weeks — use it.
Clothes fitting differently — waist and hips firstWeeks 3–5
Even before visible muscle, fat redistribution and reduced water retention start changing fit. Waistbands and waistlines usually show first. This happens before progress photos show anything obvious — trust the tape before the mirror.
PPPD symptoms stabilising — gym no longer worsening themWeeks 4–6
Your PPPD exposure protocol is graded for exactly this window. By Week 4–6 most people notice the predictable gym environment starts to feel safer — the threat response to movement is reducing. Zone 2 on the bike (lowest PPPD demand) should feel routine.
Visible shoulder and upper back development startingWeeks 5–8
Shoulders and upper back respond fastest to training because they're relatively small muscles getting a high weekly stimulus (medial delts hit twice per week on Day 2 and Day 6). The "broadened shoulders" look appears before lower body changes — partly because the visual ratio is changing even if your waist hasn't fully shifted yet.
Visceral fat (deep abdominal fat) responds well to the combination of Zone 2 cardio, walking, and protein-led eating. This is the point where your tape measure starts showing consistent weekly reductions and the change starts becoming visible to you in the mirror — not just to people who haven't seen you in a while.
Photos clearly different — others start noticingWeeks 9–14
The combination of real hypertrophy (now 8+ weeks of mechanical tension loading) and measurable fat loss crosses the threshold where it becomes visible in photos and obvious to people who see you regularly. Glutes, shoulders, and arms are the first areas where shape change is unmistakable.
Phase 2 is where the majority of visible muscle is built (4×8–12, RPE 8–9). Sets per week increase across all muscle groups. This 13-week block is the longest in the programme for good reason — it's the hypertrophy engine. By Week 22 you'll be lifting substantially more than Phase 1 and the shape change will be significant. Hip thrusts approaching or exceeding bodyweight. Pull-ups with bodyweight becoming realistic.
Definition sharpening — the "toned" look emergingWeeks 20–26
"Toned" is just the word people use for "enough muscle underneath low enough body fat to see the shape." By the end of Phase 2 / start of Phase 3 you have accumulated both. The simultaneous reduction in body fat and increase in muscle mass crosses a visual threshold that's hard to miss.
Phase 3 introduces intensification techniques — drop sets and controlled eccentrics — that drive metabolic stress and muscle damage at a higher level than Phase 2. Combined with the already-built muscle base, this creates sharper definition. Plyometric exposure begins (low-impact). PPPD should be stable enough for dynamic movements in a predictable environment.
Box jumps, lateral bounds, and jump squats are added. Beyond aesthetics, this phase makes you feel genuinely athletic — reactive, powerful, and coordinated. Your cardiovascular system and lower body should be handling loads at this point that would have been impossible at Week 1. Pull-ups unassisted are a realistic target by this phase if you've been progressing consistently since Phase 1.
Phase 5 is the refinement phase — maintaining the muscle you've built, peaking conditioning, and reducing any remaining body fat. Steps peak. This is the "look and feel confident" block deliberately placed in the final stretch before graduation. The changes from here are finishing touches, not foundation work.
A planned deload in the final weeks allows muscle tissue to fully recover and glycogen to top up — meaning you'll actually look and feel slightly better in graduation week than the week before it. Stress kept deliberately low. PPPD as well-managed as it's ever been. Confidence high.
Strength benchmarks — mapped to your lifts
LiftPhase 1 targetPhase 3 targetPhase 5–6 target
Hip Thrust
Day 2 + Day 5 · primary glute lift
Bodyweight for 10 reps with control
1.0–1.25× bodyweight
1.5× bodyweight
Back Squat
Day 1 · 3×10–12
Form locked in, weekly load increases
0.75× bodyweight
Bodyweight squat
Bulgarian Split Squat
Day 2 · 3×8–10/leg
Bodyweight or light DBs, full ROM
Moderate DBs (10–16kg each)
Heavy DBs (18–25kg+)
Pull-Ups
Day 4 · 3×8–12
Assisted (band or machine) — track load removed
1–3 unassisted reps
5–8 unassisted reps
Romanian Deadlift
Day 5 · 3×10–12
Light DBs or barbell, form priority
0.5–0.75× bodyweight
Bodyweight RDL
Zone 2 cardio
Incline walk or bike · 2–3×/week
Consistent 30 min at talk-test pace
Same HR, 5–10% faster pace or higher grade
Significantly faster pace at same HR as Week 1
Nordic 4×4 (HIIT)
Saturdays · bike or rower
Complete all 4 rounds at RPE 8–9 effort
Same RPE at measurably higher wattage/pace
Wattage noticeably above Week 1 at same perceived effort
📏 Track These — Weekly
Waist (belly button level) — tape, not intuition
Hips (widest point) + glutes (fullest point)
Progress photos — front, side, back in same outfit + lighting
How your target outfit fits across the hips and waist
How many push-ups to failure (test monthly)
⚖️ Scale Rules
Once a week, same day, same time — post-bathroom, pre-breakfast
Track the 4-week rolling average, not the weekly number
Expect 0.3–0.7kg average weekly fat loss (real, not water)
Symptom level at session start vs. end — trending lower?
Days between significant flares increasing over months
Exercises that triggered symptoms becoming manageable
Log tab PPPD level trending toward L1–L2 over the year
Recovery time after a flare shortening over months
📊 Tracking Frequency
Every session: PRs, PPPD level, mood
Weekly: scale weight, waist/hip tape, photos
Monthly: full measurements (Log tab), Zone 2 pace test, push-up max
Per phase: before/after photo comparison, strength vs. Phase 1 baseline
What success looks like — by phase
Phase 1 — Foundation
Weeks 1–9 · 3×10–12, RPE 7–8
PRs almost every session (neural, not hypertrophy). Energy and sleep clearly improved by Week 3. Clothes fitting differently around waist by Week 5. PPPD symptoms not worsening — gym becoming a predictable environment. Zone 2 on the bike feeling routine and manageable.
Hip thrust: bodyweight for 10 repsBack squat form locked inPull-ups: assisted, tracking load reducedPPPD: Level 1–2 most sessions
Phase 2 — Volume Build
Weeks 10–22 · 4×8–12, RPE 8–9
This is the longest phase and the hypertrophy engine of the programme. Muscle definition becoming visible in arms, glutes, and shoulders. Waist and hip measurements consistently trending. Zone 2 pace improving at the same HR — your aerobic base is building. PRs less frequent but more meaningful (larger jumps when they come). Recovery between sessions getting faster.
Hip thrust: approaching 1× bodyweightBSS: adding DB weight monthlyPull-ups: reduced assistance or first unassisted attemptsNordic wattage increasing monthly
Phase 3 — Intensify + Plyo Intro
Weeks 23–34 · drop sets, slow eccentrics, RPE 9
Clear transformation visible in photos — strangers and acquaintances will be commenting. Drop sets and slow eccentrics drive a deeper metabolic stress than Phase 2. Low-impact plyometrics begin; PPPD should be stable enough at Level 2–3 to handle the dynamic elements of this phase. Hip thrust at or exceeding bodyweight.
Hip thrust: 1.0–1.25× bodyweight1–3 unassisted pull-upsLow-impact plyo: Level 3 PPPDZone 2 pace 10%+ faster than Week 1
Full plyometrics integrated. You should feel genuinely athletic and reactive — this phase adds a layer that pure hypertrophy training never does. Body composition may plateau slightly as power adaptations take focus, but definition should be at its sharpest. Unassisted pull-ups should be realistic here if Phase 1–3 progressions were consistent.
Hip thrust: 1.25–1.5× bodyweight5+ unassisted pull-upsBox jumps + lateral bounds: PPPD L3+Nordic wattage: clear Phase 1 gap
Phase 5 — Lean & Polish
Weeks 45–50 · maintain + refine
Maintain the muscle, refine the conditioning, peak the steps. This is the confidence-building block — you've done the hard construction, now it's finishing work. You should be wearing clothes you'd avoided, looking consistently different in photos, and managing PPPD in daily life meaningfully better than at Week 1.
Hip thrust: at or near 1.5× bodyweightFull plyometric sessions manageable12,000+ steps daily routine
Phase 6 — Peak Week
Weeks 51–54 · deload then peak 🎓
Controlled deload lets muscle tissue recover fully and glycogen stores top up — you'll actually look and feel slightly better in graduation week than the week leading into it. Training volume drops, stress kept low, PPPD management prioritised. The graduation version of you has been 54 weeks in the making.
Lower volume, maintain intensitySleep and stress prioritised above allLook better, feel better, show up
Weeks where nothing visibly changes are not failure — they are consolidation. The body adapts in waves, not linearly. If measurements are flat for 2 weeks but you're hitting sessions and eating well: stay the course. The 4-week rolling average is your real signal, not any single weigh-in or photo.
The Research Behind This Plan
Key peer-reviewed findings that shaped every decision in this program.
PubMed · Pelland et al. 2024
Volume is the #1 driver of hypertrophy
A 2024 meta-regression confirmed a dose-response with 100% posterior probability: more weekly sets = more muscle, up to ~20 sets/muscle/week. Diminishing returns exist but the direction is clear. This plan progressively adds volume across 6 phases over 54 weeks.
Applied: Progressive volume increase across all 6 phases
SportRxiv · Schoenfeld et al. / Neves et al. 2022
Frequency matters less than total volume
Higher frequency only drives greater hypertrophy when it also means more total volume. When volume is equated, frequency alone has negligible effects. Each muscle group is hit twice per week through direct and indirect volume — sufficient without burning out.
Applied: Each muscle hit 2× via direct + indirect volume
ACSM / Dr. Brad Schoenfeld Framework
The 3 mechanisms of hypertrophy
Mechanical tension (especially in the lengthened position), metabolic stress, and muscle damage. This plan prioritises mechanical tension — cable flys, RDLs, split squats, and hip thrusts all load muscles at their longest position where tension-time is greatest.
Applied: Lengthened-position loading throughout
Multiple RCTs / Systematic Reviews
Static stretching pre-lift reduces force output
Static stretching before heavy lifting temporarily reduces strength and power by 1–5%+. Dynamic warm-ups improve neuromuscular readiness. Post-workout static stretching improves ROM without harming performance. Every day in this plan uses dynamic-only warm-ups and static-only cooldowns.
Applied: Dynamic pre / Static post — every session
VRT Clinical Practice / Vestibular Research
Graded exposure is the evidence-based treatment for PPPD
PPPD is treated through vestibular rehabilitation therapy using graded exposure to movement and visual stimuli. Avoidance reinforces the threat response; progressive exposure retrains the brain's prediction of danger. Exercise also reduces the anxiety component that amplifies PPPD symptoms.
Applied: 6-level PPPD exposure protocol mapped to training phases
Kramer et al. 2023 · Journal of Exercise Science & Fitness (meta-analysis)
HIIT is not superior to Zone 2 for fat loss when calories are matched
A 2023 systematic review and meta-analysis of randomised clinical trials found no significant difference in total fat loss between HIIT and moderate-intensity continuous training when total energy expenditure is matched. The conclusion: adherence and consistency matter more than modality. This plan uses both strategically — Zone 2 for daily fat oxidation and recovery-friendly volume; one weekly HIIT session for VO₂ max.
Applied: Zone 2 as primary tool · HIIT capped at 1×/week
Journal of Exercise Science · International Journal of Exercise Science 2024
Incline walking uses more fat as fuel than running
A PubMed study comparing the 12-3-30 incline treadmill protocol against self-paced running found that when total energy expenditure was matched, incline walking resulted in a higher percentage of fat utilisation (41% vs 33% for running). Running relies more on carbohydrates. A separate biomechanics study confirmed that increasing treadmill incline significantly raises metabolic cost due to greater activation of glutes, hamstrings, and calves — making it uniquely aligned with posterior chain development goals.
Applied: Incline treadmill walking as the primary Zone 2 modality
McGill SM · University of Waterloo · Callaghan & McGill 2001 · Veres et al. 2009 · Spine Journal
Jefferson curl: loaded spinal flexion carries meaningful disc injury risk
Dr. Stuart McGill's spinal biomechanics research documented that the majority of disc injuries occur in flexion under load. Porcine spine studies showed that repetitive flexion/extension under compression produces disc herniation consistently. Forward flexion increases intervertebral disc pressure by 50–100%; adding load multiplies this. In the fully flexed position the erector spinae muscles lose mechanical leverage, shifting load onto discs and ligaments. For PPPD specifically, the head-below-hips end position represents a significant vestibular challenge. The claimed benefits (posterior chain mobility, hamstring end-range strength) are achievable through RDLs, yoga forward folds, and bird dogs without disc loading risk.
Decision: excluded from plan — risk exceeds benefit for this context
At 5'9" (175.3cm) here are your evidence-based target ranges for weight, BMI, body fat, and key ratios — based on sports science and longevity research, not Instagram.
These are ranges, not targets. "Optimal" for aesthetics, performance, longevity, and mental health don't always overlap. The ranges below reflect where the research consistently shows best outcomes for a woman of your height who is actively training.
Enter Your Current Stats
Enter either lbs or kg — the other will auto-fill. Body fat % is optional but enables lean mass calculation.
Where You Stand
BMI—
BMI has limitations (doesn't account for muscle mass) but the 20–24 range remains the best-studied longevity sweet spot. Fit, muscular women can sit at 23–26 with excellent health markers.
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16UnderweightNormalOverweight35
Underweight: <18.5Optimal for 5'9": 20–24Overweight: 25–29.9Obese: 30+
Weight—
For 5'9", research-optimal weight range for an active woman is roughly 128–162 lbs (58–73kg). The athletic-aesthetic sweet spot — where strength, hormonal health, and appearance typically converge — is 135–150 lbs (61–68kg).
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100 lbs128Athletic range162200 lbs
Body Fat %—
For women, essential fat is ~10–13% — below this hormonal function is impaired. Fit/athletic range (18–24%) is where performance and aesthetics tend to both be strong. "Lean" or figure-ready is typically 15–18%. The goal of this plan is fitness, not extreme leanness.
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10%EssentialAthletic 18–24%Acceptable40%
Body Composition Visual
Updates with your stats
Enter your stats above to see your estimated body composition visualised. Colours shift from blue (lean) → green (athletic) → amber (building phase) → red (excess). Muscle zone shading reflects how much metabolically active tissue you're carrying relative to your frame.
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BMI — enter weight above
Enter stats above
Underweight <18.5
Normal Weight 18.5–24.9
Overweight 25–29.9
Obese Class I 30–34.9
Obese Class II 35+
Lean Mass
—
Fat Mass
—
BMI
—
Body Fat %
—
Target Ranges at a Glance
128–162Healthy weight (lbs)
58–73 kg · BMI 18.5–24
135–150Athletic sweet spot (lbs)
61–68 kg · BMI 20–22
18–24%Athletic body fat
Fit, performing well, visible tone
20–22Optimal BMI
Best longevity + hormonal data
<0.80Waist-to-hip ratio
Below 0.75 = very low risk
<34"Waist circumference
WHO threshold for metabolic risk
Waist-to-Hip Ratio Calculator
Better than BMI alone
WHR correlates more strongly with cardiovascular risk and hormonal health than BMI alone. For women, below 0.80 is considered healthy; below 0.75 is excellent. This ratio also reflects body composition changes better than weight alone — as you build glutes and reduce waist, your WHR improves even if weight stays the same.
BMI 22.5–25 associated with lowest all-cause mortality
The largest pooled analysis of mortality data found that mortality risk increases on both sides of the 22.5–25 BMI range. For every 5 BMI points above 25, risk of vascular mortality approximately doubles. Importantly, for people who exercise regularly the risk curve shifts slightly — a fit person at BMI 24 has better health markers than a sedentary person at BMI 21.
Applied: optimal target is 20–24 for active women, not "as low as possible"
ACSM Position Stand · American College of Sports Medicine
Athletic body fat for women: 14–20% (competitive), 18–24% (fit)
The ACSM classifies women's body fat as: essential (10–13%), athletic (14–20%), fit (21–24%), acceptable (25–31%), obese (32%+). For your goal — performance + aesthetics over 54 weeks without crash dieting — the 18–24% "fit" range is realistic, sustainable, and represents significant visual change from higher starting points.
Applied: nutrition targets in this plan are calibrated for this range
WHO Technical Report · Lean et al. 1995
Waist circumference matters more than total weight for metabolic risk
The WHO action thresholds for women: >31.5" (80cm) = increased risk, >34.6" (88cm) = substantially increased risk. Waist circumference tracks visceral fat (the metabolically active fat surrounding organs) more accurately than BMI or scale weight. This is why building muscle and losing fat simultaneously can dramatically improve health markers without dramatic weight change.
Applied: body measurements logged monthly — waist is the most important number to track
The recomposition truth: If you start this plan at, say, 155 lbs and finish at 152 lbs but your waist is 2 inches smaller and your glutes are visibly bigger — you've made massive progress. The scale is the least useful metric. Monthly photos + measurements + how your clothes fit = the actual signal.
Yoga, Stretching & Prehab
What the science actually says
The fitness world has strong opinions on this. Here's what peer-reviewed research actually shows — with verdict labels so you know what's worth your time and what's overrated.
Bottom line upfront: Stretching and mobility work genuinely improve flexibility, reduce injury risk, and aid recovery — but the mechanisms and optimal protocols are often misunderstood. The "yoga fixes everything" crowd and the "stretching is useless" crowd are both wrong. Here's the nuanced picture.
Static Stretching
✅ Strongly supported — post-workout only
Post-workout static stretching improves flexibility and reduces DOMS
Multiple systematic reviews (Behm et al. 2016; Chaabene et al. 2019) confirm that static stretching held 30–60 seconds after training measurably improves range of motion over time and modestly reduces delayed onset muscle soreness. It does NOT meaningfully reduce strength gains or impair hypertrophy when done post-workout.
Best evidence: hip flexor stretches (couch stretch)
People who sit a lot develop adaptively shortened hip flexors — this directly impairs glute activation during squats and hip thrusts. The couch stretch specifically addresses this. 60 seconds per side, 5×/week = measurable improvements within 4–6 weeks (Thomas et al. 2018).
Quad, hamstring, and calf stretches post lower body days
Targeted to muscles worked that session. 30–60 seconds is the research-optimal hold duration — shorter has minimal benefit, longer has diminishing returns for most people.
Chest opener and lat stretch post upper body days
Tight pectorals from pressing pull shoulders forward into internal rotation — a leading cause of shoulder impingement. Regular chest opening post push session maintains shoulder health long-term.
✅ Already built into every day of your plan as post-workout protocol
❌ Evidence against — pre-workout
Pre-workout static stretching reduces force output by 1–8%
Multiple RCTs and meta-analyses (Kay & Blazevich 2012; Simic et al. 2013) consistently show that static stretching immediately before lifting temporarily reduces maximal strength, power output, and muscle activation — the exact opposite of what you want before heavy squats or hip thrusts. The effect lasts approximately 60 minutes. This is why your plan uses dynamic warm-ups exclusively before lifting.
❌ No static stretching pre-lift — only dynamic warm-up movements
Dynamic Warm-Up
✅ Strongly supported — pre-workout
Dynamic warm-ups improve performance AND reduce injury risk
A 2019 meta-analysis (Opplert & Babault) of 31 studies found dynamic stretching and movement prep before training significantly improved power, strength, sprint performance, and agility compared to no warm-up or static-only warm-up. It also increases muscle temperature and neural drive — directly improving the quality of your first working sets.
Leg swings, hip circles, walking lunges before lower body
Mimics the movement patterns you're about to load. Increases hip ROM, activates the hip flexors and glutes, raises local muscle temperature. Takes 4–6 minutes. Already in your plan on Days 1 and 5.
Arm circles, band pull-aparts, shoulder CAR before upper body
Prepares the rotator cuff and scapular stabilisers before pressing and pulling loads. Band pull-aparts specifically activate posterior deltoids and rhomboids — exactly what counteracts the forward-shoulder posture from sitting.
Yoga — What It Actually Does
✅ Genuinely supported for flexibility + stress
Yoga improves flexibility, balance, and psychological recovery
A 2016 Cochrane Review and multiple subsequent RCTs confirm yoga significantly improves flexibility and balance. A 2018 meta-analysis (Cramer et al.) found yoga meaningfully reduces stress, anxiety, and depression — with effect sizes comparable to moderate exercise. For PPPD specifically: the slow, deliberate movement, grounded body awareness, and breathwork directly support vestibular rehabilitation.
Best yoga styles for your plan: Yin and Hatha
Yin yoga (passive poses held 2–5 min) targets connective tissue and fascia — complementary to strength training. Hatha (slower active holds) builds functional flexibility. Hot yoga and Vinyasa are cardio-intensity — treat as an active recovery session, not additional stretching.
Best timing: Wednesday active recovery day or Sunday reset
Yoga on rest days does not interfere with hypertrophy. Yoga immediately post heavy lower body (Day 1 or 5) may actually help — reduces tightness, improves hip ROM before next session.
PPPD-specific benefit: proprioception and body awareness
Many yoga poses (warrior series, tree pose, chair pose) involve single-leg balance, slow head movements, and vestibular challenges in a controlled, low-stakes environment. This maps directly to your PPPD graded exposure protocol — Level 2–3 vestibular work in yoga form.
⚠️ Overstated claims — useful but not essential
Yoga for strength building, injury prevention, and "detox"
Yoga can build strength in beginners (especially through isometric holds) but it doesn't create progressive overload and plateaus quickly for trained individuals. It doesn't "detox" anything — your liver and kidneys do that regardless. Injury prevention claims are mixed in the literature — yoga can cause injury (shoulder, knee, lower back) when pushed aggressively or done with poor form. Done mindfully it's low-risk, but it's not a magical protective shield.
Foam Rolling / SMR
⚠️ Modest evidence — worth doing, not transformative
Foam rolling reduces muscle soreness and temporarily improves ROM
A 2015 systematic review (Cheatham et al.) found foam rolling moderately reduces DOMS and acutely increases joint ROM — but the ROM gains are temporary (lasting under an hour without follow-up stretching). The mechanism is likely neurological (reduces muscle spindle sensitivity) rather than actually "breaking up fascia" as often claimed. Still worth doing — the DOMS reduction benefit is real and meaningful.
Best use: 5–10 min on rest days or pre-session for problem areas
Quads, IT band, glutes, upper back, calves. If an area is chronically tight before training, 60–90 seconds of foam rolling on it pre-session, followed immediately by dynamic movement, gives a brief ROM boost that may help your first few sets.
Do NOT roll over joints or the lower back
Rolling directly over the lumbar spine compresses vertebrae without musculature to protect them. Roll the thoracic (upper/mid) back, never the lumbar. Similarly avoid rolling directly over knee and hip joints.
Prehab — Injury Prevention Exercises
✅ Strongly supported — particularly for your plan
Targeted prehab exercises significantly reduce injury risk in weightlifters
A 2017 Lancet meta-analysis of 25 trials found injury prevention exercise programs reduced sports injuries by ~50% and overuse injuries by ~47%. For strength training specifically, prehab targets the small stabiliser muscles that compound lifts don't train but that protect your joints when those lifts load up.
🦵 Knee: Terminal Knee Extensions (TKE) + VMO dips
TKEs (band around a fixed object, slight bend and squeeze) specifically activate the VMO — the teardrop-shaped quad inner muscle that protects the patella tracking correctly. Runner's knee and patellar tendinitis both trace to VMO weakness. 3×15 before quad days. 2–3 min total.
🏋️ Shoulder: Band pull-aparts + face pulls
The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) are trained by exactly zero of the main compound lifts. Face pulls and band pull-aparts directly target them plus the lower trapezius — the muscles most responsible for preventing shoulder impingement. 3×15–20, light band, 3×/week. This is the single highest-ROI 5 minutes in any upper body programme.
🦶 Ankle + glute: Clamshells + banded walks
Hip abductor weakness (glute medius especially) causes knee valgus (knees caving) on squats and lunges — a direct injury pathway. Clamshells (side-lying, banded, 3×15) and banded lateral walks (3×10 steps each direction) target glute medius specifically. Add before leg days — also acts as a warm-up.
Already in your graded exposure protocol. These are vestibular prehab — reducing the "danger" signal your brain fires during head movement and balance challenges. 5 min, 3×/week alongside your regular prehab work. This is literally the evidence-based treatment for PPPD.
What to Add to Your Plan
Practical additions
Nothing major needs adding — the plan is already well-structured. These are the high-value micro-additions that fit into existing sessions without adding time:
🕐 Add 5 min of prehab at the START of each training day
Activates glute medius and VMO before any loading. Prevents knee cave on squats, hip thrusts, and split squats. Already partially covered by your dynamic warm-up — this adds 90 extra seconds of glute activation before that.
Days 2 + 6 (Upper): Band pull-aparts × 20 + Face pulls × 15 + shoulder CARs × 5 each direction
Rotator cuff prep. Takes 3 min. Prevents shoulder impingement from accumulating press volume over 54 weeks. Especially important because you're doing pressing on 2 days per week.
Days 3 + 7 (Recovery): Yoga flow or full static stretch protocol 20–30 min
These are already in your plan. The science supports them here — not before lifting, and not skipped entirely. If you only have time for one yoga/mobility session a week, Sunday is the best pick (24h before Monday's heavy squat day).
Generates different practices every time, fully customisable by duration and style. No spiritual overlay — pure physical practice. Has specific "recovery" and "flexibility" modes. Free tier is good; $8/month for full access.
The most-followed yoga channel for good reason — she explicitly makes it accessible and non-intimidating. Her "yoga for athletes" and "yoga for beginners" playlists are what you want. Zero cost.
Run by physical therapists. Their videos on knee prehab, shoulder prehab, and hip mobility are the most evidence-based free content available on the topic. Highly specific and practically applicable.
🏠 Limited Gym / Home Backup Plan
When clinicals disrupt access
Clinical rotations may cut your gym access to 2–3 days per week or eliminate it entirely. This plan is designed so you lose minimal momentum — but only if you apply progressive overload correctly with whatever equipment you have. The science is real; the claims below are sourced and honest.
The core principle: Mechanical tension — load applied to muscle near its end range, taken close to failure — is the primary driver of hypertrophy regardless of what creates that tension. Equipment is just the delivery mechanism. This is the consensus position in the hypertrophy literature (Schoenfeld 2010, Journal of Strength and Conditioning Research).
What the Research Actually Shows
Honest citations only
📖
Verified research on training during disruption
Every claim here has a real, correctly attributed source
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✅ Push-ups with added load match bench press muscle activation
Calatayud et al. (2015), Journal of Human Kinetics 50:43–52. Real study. Found that elastic-resistance push-ups produced pectoralis major EMG activation comparable to barbell bench press when the loads were equated. Key detail: this is about added resistance (elastic band or weighted vest), NOT unloaded bodyweight push-ups. Standard bodyweight push-ups produce lower activation than heavy bench press — this is the nuance that matters.
✅ 2×/week is sufficient to maintain muscle mass and strength
Ralston et al. (2017), Sports Medicine 47(11):2203–2214. Real meta-analysis. Found that training frequency of 1–3×/week produced similar strength outcomes when total weekly volume was equated. For maintenance specifically: Bickel et al. (2011, Medicine & Science in Sports & Exercise) found that reducing training to 1× or 2×/week for 32 weeks maintained most strength gains from a prior training period, as long as intensity was preserved.
✅ Muscle memory — myonuclei persist after detraining
Bruusgaard et al. (2010), PNAS 107(34):15111–15116. Real landmark study. Found that myonuclei acquired during muscle growth persist for at least 3 months after detraining in mice, and subsequent human studies support this. Practical result: muscle regained after a break is faster than the original build. This is the scientific basis for "muscle memory."
✅ Unilateral training (split squats) matches bilateral for strength outcomes
Speirs et al. (2016), Journal of Strength and Conditioning Research 30(1):35–40. Real study. Found comparable strength adaptations between bilateral and unilateral squat training over 6 weeks. Important: this study was about strength outcomes, not hypertrophy specifically. The general principle — that unilateral loading is a valid substitute for bilateral barbell loading — is well supported, but "equivalent hypertrophy" is not the study's specific conclusion.
✅ Bodyweight training can produce hypertrophy comparable to gym training
Kikuchi & Nakazato (2017), Journal of Exercise Science & Fitness 15(1):23–27. Found similar triceps and biceps muscle thickness increases between low-load bodyweight training and high-load gym training when sets were taken to failure. The key variable is proximity to failure, not absolute load. Also supported by the broader literature: Schoenfeld & Grgic (2019), Journal of Strength and Conditioning Research — concluded that lighter loads can match heavier loads for hypertrophy when effort is equated.
⚠️ Hip thrust with bands vs loaded barbell — nuanced
Contreras et al. (2011), Strength and Conditioning Journal 33(5):25–35. Real study by Bret Contreras examining hip thrust muscle activation. Found high glute activation during hip thrusts. However, the claim that "banded hip thrusts approach loaded barbell versions" is an extrapolation — the original paper compared hip thrusts to other exercises, not banded to barbell versions specifically. The practical truth: banded hip thrusts are highly effective, but a heavy barbell hip thrust provides more absolute load, which matters for hypertrophy. Use the heaviest band you have and progress to single-leg to compensate.
❌ Removed: "Colquhoun et al. 2018" for split squat claim
This citation was incorrect in the previous version. Colquhoun et al. (2018) is a study about training frequency and strength adaptations — it says nothing about split squat vs barbell squat equivalency. The claim itself (unilateral movements can match bilateral for hypertrophy when taken to failure) is supported by the Speirs and Schoenfeld literature above, but that specific paper was wrong.
❌ Removed: "Boehler et al. 2011" for diamond push-up triceps claim
This citation could not be verified and should not have been included. The underlying claim — that close-grip/diamond push-ups produce high triceps EMG — is supported by ACE-commissioned EMG research (Wattles & Harris 2003) and generally accepted in the field, but "Boehler et al. 2011" as cited was not a verified source.
Equipment Tiers
Choose your level
Tier 1 — Resistance Bands Only
~$25–40 · Fits in a backpack
Long loop bands (light/medium/heavy) + a doorframe pull-up bar. Bands are limited for maximum hypertrophy because peak resistance doesn't occur at the lengthened position — but they're highly effective for maintenance and for exercises where the shortened position matters most (hip thrusts, pull-aparts, clamshells).
Tier 2 — Adjustable Dumbbells
~$150–300 · Best ROI
Adjustable dumbbells (5–50lb range) cover ~90% of your gym plan at home. The missing 10% is cable-specific lengthened-position loading (cable fly, cable kickbacks) — substitute with bands for those movements. This is the recommended investment for a fixed clinical location.
Tier 3 — DBs + Bar + Adjustable Bench
~$350–500 · Full setup
Adds a foldable adjustable bench and a doorframe or wall-mounted pull-up bar. With this setup you can perform the full program with equivalent loading. The only true gap vs a full gym is the cable machine — everything else is replicable.
The Backup Split
3 or 4 days
3-day minimum (A + B + C). Day D is optional when schedule allows. Never skip Day C to do Day D — glutes and hamstrings are your primary goal. Every exercise below is selected to cover the full muscle-group spectrum including lengthened-position loading — the most hypertrophic stimulus per Pedrosa et al. (2022).
A
Day A — Push + Biceps
Chest · Shoulders · Triceps · Biceps · Core
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🏋️ Main Lifts
Weighted Push-up (backpack or band across back)
4×8–12
Add load before adding reps — Calatayud et al. (2015) confirmed pec activation matches bench press when load is equated, but standard bodyweight push-ups are too easy once you can do 15+. Filled backpack, resistance band looped under palms and over shoulders, or a weight plate on the upper back. Feet elevated = more upper chest emphasis.
✦ Band Chest Fly (door anchor) — LENGTHENED POSITION
3×12–15
New addition — fills the most important gap. Anchor two bands at chest height on either side of a doorframe (or one band through a door anchor). Arms wide and slightly bent, bring hands together in front of your chest. This loads the pectoralis at its lengthened/stretched position — exactly what cable flys do in the gym. Pedrosa et al. (2022, J Strength Cond Res) found that lengthened-position loading produces significantly greater muscle hypertrophy than shortened-position loading. Push-ups only load the chest when your arms are close to your body (shortened). This exercise fills that gap directly.
DB Overhead Press or Pike Push-up
3×10–12
DB overhead press if you have dumbbells — identical to gym version. Pike push-up if bands only (hips high, progress feet onto a chair). Pike push-ups produce meaningful anterior deltoid stimulus (Gouvali & Boudolos 2005) but do not match the full ROM of an overhead press. Use DB press when available.
DB or Band Lateral Raises
3×15–20
Unchanged. DBs are preferable to bands here because bands have less resistance at the bottom of the movement — where the medial delt is in its lengthened position. If bands only, keep reps at 20–25 to compensate for the lower stimulus in the stretched range.
✦ DB Overhead Triceps Extension — LENGTHENED POSITION (primary)
3×10–15
Moved to primary. Maeo et al. (2021, European Journal of Sport Science) found overhead triceps extension produces 3× more triceps long-head growth than pushdowns or close-grip movements — because the long head (the biggest triceps head) is stretched at the shoulder. This is the single most important triceps exercise for hypertrophy. Always do this when DBs are available. Diamond push-ups are a fallback if no DBs.
Diamond Push-up (fallback if no DBs)
3×12–15
Only use this if no dumbbells available. Close-grip push-ups do produce high triceps activation (Wattles & Harris 2003, ACE) but only in the shortened position — inferior to overhead extension for the long head. Use as a substitute, not a preference.
✦ Incline DB Curl (lying on a couch armrest, arms hanging back)
3×10–12
New addition. Lie back on a couch armrest so your arms hang behind you, curl from that stretched position. This loads the biceps long head at its maximum stretch — the same principle as the incline DB curl in your main gym plan. Scott et al. (2023, PeerJ) confirmed incline curls produce significantly greater biceps long head hypertrophy than standard curls due to the lengthened-position loading. The couch armrest is a direct substitute for an incline bench.
DB or Band Hammer Curls
2×12
Brachialis and brachioradialis. Adds arm thickness that standard curls miss. Keep as a finisher after incline curls.
Dead Bug
3×8 per side · slow
Deep core — TVA and multifidus. PPPD-safe. Identical to gym version.
📈 Progressive overload without more equipment
Step 1
Hit top of rep range with current load for all 4 sets
Pull-Ups or Band-Assisted Pull-Ups (doorframe bar)
4×max (target 4×8+)
The single best investment in this plan ($20–25 doorframe bar). Pull-ups produce lat and upper back activation comparable to or exceeding lat pulldown per Signorile et al. (2002). If not yet able to do full pull-ups: loop a heavy resistance band over the bar, kneel in it. This is more specific than negative-only pull-ups.
Inverted Row (under a sturdy table)
3×10–15
Horizontal pulling — covers mid-back, rhomboids, and rear delts that vertical pulling (pull-ups) doesn't fully reach. Grip the table edge, pull chest up. Elevate feet on a chair to increase difficulty. This is a genuine high-quality exercise, not a compromise.
Single-Arm DB Row or Band Row
3×10–12 per side
Brace one hand on a couch or bed. DB rows produce lat and mid-back activation equivalent to cable rows (Fenwick et al. 2009). Band anchor: loop under a door at low height, pull toward hip with a neutral grip.
Band Pull-Aparts
3×20–25
Posterior deltoid and external rotators. No substitute exists for this movement in a bodyweight-only context — it requires a band or cable. This is also your primary rotator cuff prehab exercise.
✦ Banded Good Morning or Band Pull-Through — ERECTOR SPINAE FIX
3×12–15
New addition — fills the biggest gap in the original plan. The main gym plan has 45-degree back extensions and reverse hyperextensions. The original backup only had prone cobras — very low load, minimal hypertrophic stimulus for the erectors. Banded Good Morning: loop a resistance band under both feet, hold the other end behind your neck/shoulders, hinge at the hips until your back is nearly parallel to the floor, return. This loads the erector spinae and hamstrings through a hip-hinge pattern — the same stimulus as the 45-degree back extension. Band Pull-Through: anchor band at ground level behind you, reach back between your legs, drive hips forward (glute bridge standing). Identical to cable pull-through from the gym plan. Do one or both.
Prone Y-T-W holds (no equipment)
2×8 each shape · hold 3 sec
Thoracic erectors, lower and middle traps, posterior delt. No equipment. PPPD-safe. Maintains the upper back extension pattern.
Hammer Curls (DBs) or Neutral Band Curls
3×12
Back + biceps is the gold-standard pairing — pull-ups and rows pre-exhaust the biceps, curls finish them at peak fatigue. Same pairing logic as your main gym plan.
C
Day C — Glutes + Hamstrings (Priority Day)
Never skip this · Your primary training goal
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Honest load assessment: A banded hip thrust provides less absolute load than a barbell hip thrust. To partially compensate: always go to true muscular failure (not just "hard"), progress to single-leg as quickly as possible (doubles the load per glute), and use your heaviest band doubled if possible. The stimulus gap vs a barbell narrows significantly when you train to genuine failure.
🏋️ Main Lifts
Hip Thrust — couch/bed edge, heavy band or DB across hips
4×15–20 → progress to single-leg 3×10 per side
Contreras et al. (2011, Strength & Conditioning Journal) confirmed high glute max activation during hip thrusts. Progress: both-leg with band → both-leg with DB balanced on hip crease → single-leg with band → single-leg with DB. Single-leg is your primary overload tool without a barbell.
Bulgarian Split Squat — rear foot on couch, DBs in hands
3×10–12 per side
Speirs et al. (2016) confirmed comparable strength adaptations to bilateral squat training. The deep bottom position provides a significant stretch-loaded stimulus on both quads and glutes. Use the heaviest DBs that allow full depth with control.
Single-Leg RDL — bodyweight → DB
3×10 per side
Hamstring loading in the lengthened position. Also PPPD Level 3 vestibular work (single-leg balance with controlled head position). Progress to holding a moderately heavy DB in the opposite hand.
Nordic Hamstring Curl (feet anchored under couch)
3×4–8 (extremely hard)
Kneel upright, anchor feet under a couch, lower your body toward the floor using your hamstrings. Iga et al. (2012) found higher hamstring activation than leg curl machines. Even partial reps (lowering 30–40%) produce significant stimulus. Use a pillow to catch yourself.
✦ Banded Kickback (band anchored at ankle, low anchor point)
3×15–20 per side
New addition — fills the contracted-position glute gap. Your gym plan has cable kickbacks, which load the glute in its shortened (contracted) position — the opposite end of the range from hip thrusts. For full glute hypertrophy, both ends of the range need stimulus. Anchor a band low (door, furniture leg), loop around ankle, kick straight back. The resistance is highest when your leg is extended behind you = peak glute contraction. This is the direct home substitute for cable kickbacks.
Banded Clamshells + Glute Bridge Isometric Hold
3×15 clamshells + 3×20 sec bridge hold
Glute medius isolation (clamshells) and isometric glute activation (bridge hold). Band around knees for both.
Standing Calf Raises — step edge, DB in hand
3×20–25
Full ROM required — Orssatto et al. (2019) found significantly less hypertrophy with partial ROM calf raises. Use a stair step or door threshold for the bottom stretch.
D
Day D — Quad + Core (Optional 4th Day)
Only when A, B, and C are done that week
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Goblet Squat (DB at chest) or Tempo Squat (3-sec descent)
4×12–15
Hold heaviest available DB at chest. Slow 3-sec descent extends time under tension, compensating for limited absolute load. When 15 reps at max DB is easy, progress to 1.5-rep squats (squat down, come halfway up, back down = 1 rep) — doubles the eccentric volume without needing more weight.
✦ Spanish Squat (band around a post or door handle)
3×12–15
New addition — fills the quad isolation gap. Wrap a band around a fixed post at waist height, hold it, walk back until taut, then squat. The band pulls you forward, allowing you to sit deeper into the squat with more upright torso — this dramatically increases VMO (the teardrop quad muscle) activation. This is the most effective home substitute for a leg extension: it isolates the quads through the end range. No other bodyweight exercise replicates this quad isolation stimulus.
Step-Ups (stair or sturdy chair)
3×12 per side
Unilateral quad loading. Higher step = more glute; lower step = more quad. DBs at sides when bodyweight is easy. High VMO activation — protects patella tracking.
Reverse Lunge (DBs at sides when easy)
3×12 per side
Less knee shear force than forward lunges. Targets quads and glutes with the working leg, hip flexors as a lengthened stretch on the trailing leg.
Pallof Press (band in doorframe at chest height)
3×10 per side · 2-sec hold
Core anti-rotation — same exercise from your gym plan. Step sideways from the door anchor, press the band out and resist it pulling you toward the anchor.
Ab Wheel Rollout (from knees)
3×8–10
Highest rectus abdominis and external oblique activation of tested core exercises (Escamilla et al. 2006). An ab wheel costs $12–15. V-ups if no wheel.
Bird Dogs
2×10 per side · 2-sec hold
Deep spinal stability — TVA and multifidus. PPPD-safe. No equipment.
Cardio Without a Gym
🏃
Ranked by PPPD safety and fat loss effectiveness
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Best
Walking — 8,000–12,000 steps daily
Your primary fat loss and metabolic health tool regardless of gym access. Non-negotiable during clinicals. PPPD Level 1 safe. Walk between sessions, take stairs, walk to lunch. This single habit done consistently creates more total calorie deficit over 12 weeks than any cardio modality you'd do 3×/week.
Great
Stair sprints — 10 flights up + walk down
Replaces Nordic 4×4 intervals. HIIT-equivalent output in 10–15 minutes. Most hospitals and apartment buildings have access to stairs. Very low PPPD risk because movement is predictable and gaze stays forward. Calorie burn equivalent to moderate-intensity running.
Great (L4+ PPPD only)
Jump rope — 3×3 min rounds
High calorie burn per minute, fits in a bag, costs $10–15. Fixed forward gaze on a wall point reduces PPPD demand. Start very slow. Only introduce at PPPD Level 4 or above per your graded exposure protocol.
Good
Bodyweight AMRAP circuits — 20 min
Squats + push-ups + hip thrusts + lunges, as many rounds as possible in 20 min. Not a substitute for dedicated Zone 2 cardio — but combines cardiovascular stimulus with muscle maintenance, which is useful when you only have 3 training days per week.
Avoid
High-intensity online workout videos with rapid direction changes
Spin classes, rapid lateral shuffles, jump cuts — all high PPPD risk. Stick to predictable, grounded, forward-facing movements.
Clinical Rotation Survival Guide
Practical logistics
⚡
Making it work when life is genuinely chaotic
▾
Bickel et al. (2011): volume can drop 60–80% and you still maintain most gains
Published in Medicine & Science in Sports & Exercise. Subjects who dropped to 1/3 or 1/9 of training volume maintained the majority of strength and endurance adaptations over 32 weeks — as long as intensity (load, proximity to failure) was preserved. This is the scientific basis for maintenance training. Volume can crash during clinicals; intensity cannot.
The 20-minute minimum — enough to maintain
Based on the Bickel data: any session that takes compound exercises close to failure delivers a maintenance stimulus. If you only have 20 minutes: 4 sets of hip thrusts + 3 sets of push-ups + 3 sets of single-leg RDLs. Hit failure on each. Done. That is a complete maintenance session.
Protein matters more during reduced training, not less
When training volume drops, dietary protein becomes the primary defence against muscle protein breakdown. The 1.6–2.2g/kg daily target from your main plan stays in place — or increase it slightly if clinical stress is high. RTD shakes and Barebells bars during clinical days are the most practical delivery mechanism.
Morning sessions are more reliable than evening sessions
Not a numbered stat — but decision fatigue is a well-documented phenomenon (Baumeister et al. 1998 and subsequent replication studies). After 10 hours of a clinical rotation, the probability of completing a voluntary exercise session drops substantially. A 6am 25-minute session before clinicals has far higher completion rate. Set everything up the night before — clothes, band, water.
Ask about gym access at your clinical site on Day 1
Many hospital systems, university health centres, and outpatient facilities have staff gyms available to students/affiliates. You may have access to a real gym you didn't know existed. Always ask — the worst answer is no.
Returning to full gym programming after a break
First week back: do one full deload week — same exercises at 50–60% of your pre-break weights, same rep ranges. This allows connective tissue (tendons, ligaments) to catch up to the muscle memory your nervous system still has. Week 2: resume your current tracker phase from where you left off. Do not try to compress missed weeks — just continue forward.
Bottom line: Clinical rotations will not erase your gains if you keep intensity high, protein high, and keep training — even if volume drops. The research is consistent on this. Use this backup plan and keep moving forward.
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