BUILD MUSCLE.
OWN THE CUT.
A complete 16-week advanced hypertrophy system: 5 focused lifting days, 2 aerobic sessions, strategic deloads, tracked progression, and a clear path toward roughly 12% body fat.
One week at a time.
Week 1
Progress without burning out.
Lift progressively. Recover deliberately. Cut slowly enough to protect performance. Track consistency instead of chasing exhaustion.
A note about intensity: The program is advanced by Weeks 5–16. Weeks 1–4 scale volume so you can rebuild training tolerance. If joint pain, performance loss or excessive fatigue develops, reduce volume rather than force the prescribed sets.
Your training week. Locked in.
Use this same weekly split for 16 weeks. Sets and effort change according to the periodization table.
Sixteen weeks. Four cycles.
Direct / primary working sets
Full-volume weeks. Compound lifts also train assisting muscle groups; totals are approximate.
The set count adjusts automatically in the workout logger.
Put in the work.
Choose your week and day. Enter weight, repetitions and RIR for each set, check it off, and mark your workout complete.
The numbers tell the story.
Track your weekly body measurements alongside workout adherence. Charts use only values you enter—no estimated or fabricated progress.
Weekly trend
Weekly lifting completion
Your 16 weekly check-ins
Log comparable morning readings. Use the same scale and waist measurement method. Body-fat percentage is optional.
Notes for your current week
Notes are saved automatically on your device.
Fuel. Recover. Repeat.
This is the protocol behind the training schedule.
Per day, based on your previously reported weight of ~220 lb. Recalculate if your current weight differs.
Below observed maintenance calories, not an unverified calorie-calculator estimate. Favor the smaller deficit as you become leaner.
Prioritize recovery as much as training. Poor recovery can compromise lifting performance and sustainable fat loss.
Earn the next weight.
Use double progression: work up to the top of the rep range on all sets at the prescribed RIR, then increase the load slightly. Keep technique consistent.
- Compound lifts: rest about 2–3 minutes.
- Isolation lifts: rest about 60–120 seconds.
- Warm up before demanding lifts; warm-ups aren't working sets.
- RIR = estimated good reps remaining before failure.
The talk-test rule.
Easy cardio means you can speak in full sentences while moving continuously; typical effort is 3–4 out of 10. It can be incline walking, cycling, elliptical or conversational jogging.
- Wednesday: 20–45 minutes based on phase.
- Saturday: 20–30 minutes after arms/shoulders.
- Walk regularly; build activity gradually.
- No obligatory HIIT. Avoid adding hard running during the re-entry weeks.
Small deficit. High output.
Keep resistance training productive while targeting slow fat loss. A moderate deficit is generally easier to recover from than an aggressive cut.
- Use seven-day average weights and waist trends.
- Adjust calories after consistent trends, not one scale fluctuation.
- Maintain dietary fat and enough carbohydrate to train well.
- ~12% body fat is an approximate target, not a required year-round exact number.
Deloads are part of progress.
Weeks 4, 8, 12 and 16 reduce training volume. Keep exercise selection similar and leave additional reps in reserve.
- If soreness and joint stress linger, reduce sets.
- If performance drops repeatedly, reassess calories and sleep.
- If only four lifting days fit, skip Saturday first.
- Sharp pain, dizziness or other concerning symptoms warrant stopping and seeking appropriate assessment.
Extra volume only after you've earned it.
From Week 9 onward, you can add one additional machine chest-press set (Thursday) and one additional cable lateral-raise set (Saturday). Leave this off if you are dieting hard or recovery is slipping.
Your information stays with this file's browser storage.
The dashboard makes no network requests. Workout records are stored locally by the browser, not embedded back into the HTML file. Browser private mode, file moves or data clearing may remove access to stored records. Use Backup regularly and Import on another device or browser.
Your old Cut & Build / Forge history is still saved on this device: open the old log.