6 training days + 1 rest. Short on time? Mon / Wed / Fri alone still works.
Pick your level above. Starting out = first 4–6 weeks or returning after a break. Stepping up = you can already do the Starting out doses with clean form.
Leave 1–2 reps in the tank on every set except the last one of an exercise. Grinding every set to failure just makes you sore, not stronger.
Tempo matters. Lower for 2–3 seconds, don't bounce.
Rest 60–90s between strength sets — enough to hit the next set with real quality. Keep moving through circuits.
Fat loss is mostly the kitchen. Training builds and protects muscle; a small calorie deficit plus high protein strips the fat.
Tap the numbered buttons under each exercise to tick off sets. Progress is saved on this device automatically.
Warm-up5–7 min · always
Cool-down stretch5–8 min · hold & breathe
- Every 1–2 weeks make it harder one way only: +1–2 reps, +1 set, slower lowering, shorter rest, or the harder variation.
- Hitting the top of the rep range with clean form on every set means you've earned the next step up.
- When every exercise on a day feels comfortable at Starting out, switch the level to Stepping up.
- Beating last week is the whole game. The history list above is your record.
- Small calorie deficit (~300–500 kcal under maintenance) drives fat loss without wrecking energy or muscle.
- Protein first — around 1.6–2.2 g per kg of bodyweight daily. It preserves muscle and keeps you full.
- Build plates from vegetables, whole grains and water, with protein in every meal.
- Sleep 7–9 hours. Recovery and fat loss both stall without it.
- Don't crash-diet — too big a deficit costs you muscle and stamina.