CLIENT: 28M, 87kg, 175cm | Goal: Lose fat & gain muscle | Beginner | No restrictions | 4 days/week ━━━━━━━━━━━━━━━━━━━━━━━━━ WEEKLY WORKOUT PLAN ━━━━━━━━━━━━━━━━━━━━━━━━━ Monday — Full Body Strength • Warm-up: 5 min brisk walk + arm circles • Squat: 3 sets × 10 reps (rest 60s) • Push-up: 3 sets × 10 reps (rest 60s) • Dumbbell Row: 3 sets × 10 reps each side (rest 60s) • Plank: 3 sets × 30 seconds (rest 45s) • Cool-down: 5 min light stretch Tuesday — Rest / Light Walk Wednesday — Lower Body Focus • Warm-up: 5 min jump rope or walking • Lunges: 3 sets × 12 reps each leg (rest 60s) • Glute Bridge: 3 sets × 15 reps (rest 45s) • Step-ups: 3 sets × 10 reps each leg (rest 60s) • Calf Raise: 3 sets × 20 reps (rest 30s) • Cool-down: quad + hamstring stretch Thursday — Rest Friday — Upper Body + Core • Warm-up: 5 min shadow boxing • Dumbbell Shoulder Press: 3 × 10 (rest 60s) • Bent-over Row: 3 × 10 (rest 60s) • Tricep Dips: 3 × 12 (rest 45s) • Bicycle Crunches: 3 × 20 (rest 45s) • Cool-down: chest + shoulder stretch Saturday — Cardio + Core • 20 min moderate jog or cycling • Mountain Climbers: 3 × 20 (rest 45s) • Leg Raise: 3 × 15 (rest 45s) Sunday — Rest Week 2 progression tip: Increase reps by 2 or add 1 extra set to each exercise. ━━━━━━━━━━━━━━━━━━━━━━━━━ 7-DAY MEAL PLAN (~2,000 kcal/day) ━━━━━━━━━━━━━━━━━━━━━━━━━ Daily macros target: Protein 160g | Carbs 200g | Fat 55g Monday • Breakfast: 3 scrambled eggs + 2 toast + black coffee • Lunch: Grilled chicken 150g + rice 1 cup + salad • Dinner: Baked salmon 150g + boiled broccoli + sweet potato • Snack: Greek yogurt + banana Tuesday • Breakfast: Oats 1 cup + milk + 1 tsp honey + 10 almonds • Lunch: Tuna wrap + cucumber + 1 apple • Dinner: Chicken stir-fry with vegetables + rice • Snack: 2 boiled eggs + orange (Same pattern continues Wed–Sun with variety in protein source: eggs, chicken, fish, lentils) Daily hydration: 3–3.5 liters of water. Avoid sugary drinks. ━━━━━━━━━━━━━━━━━━━━━━━━━ COACH'S NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━ Top 3 mistakes to avoid: 1. Skipping rest days — muscle grows during recovery, not during exercise 2. Eating too little — cutting calories too aggressively kills energy and results 3. Inconsistency — missing 3+ days in a row resets momentum fast Mindset tip: Track your workouts in a notebook. Seeing progress on paper is more motivating than the mirror in week 1. Expected results: With consistent effort, visible waist reduction and slight muscle definition within 6–8 weeks.