Good practice
The ten minutes before and the eight minutes after are what let you keep training in month three.
Warm-up, every session
Keep the running to five minutes and keep it easy. A real run before lifting burns the calories you are trying to keep and leaves your legs tired before squats. Save longer walks for Wednesday and Sunday.
Rest between sets
Tap the red timer button, bottom right of your screen.
- Beginners rest four or five minutes without noticing, and a 65-minute session turns into two hours.
- During rest, sit or stand still and breathe. Don’t wander off — you’ll lose track and go cold.
- Sip 500–750 ml across the session, on top of your daily 3.5 litres.
- If you truly need more than two minutes to recover on a set, the weight is too heavy. Drop it.
Closing the session
- Write the session down before you leave: exercise, weight, reps.
- Eat a proper meal within about 90 minutes. Your 16:30 milk and 20:00 dinner cover it.
- Stretch only at the end, never before. Stretching a cold muscle makes you weaker for that session.
What to bring
When to take a break
Your weights
If a weight lets you finish every set with clean form and two or three reps still in you, it’s right.
If your form breaks down on the last two reps, the weight is too heavy — drop it and stay there. Nobody is watching what’s on your bar.
The five sessions
Weights follow the week you picked. Every session opens with the warm-up and closes with the cool-down.
Sunday posture block — seven minutes
This is what actually changes how you stand.
Day 1 to Day 20
Every session in full, with the exact weight, sets, reps and rest for that day. Tap a day to open it. Tick each one as you finish — progress is saved on this device.
Food
Maintenance is roughly 2,300 kcal. These targets put you in the surplus for 2 kg this month. Same on training days and rest days.
A day that hits it
If you can’t finish the food, swap the 10:30 snack for a shake — 500 ml milk, 60 g oats, a banana and two tablespoons of peanut butter is roughly 800 kcal and takes two minutes to drink. A tablespoon of oil in lunch and dinner adds 240 kcal you won’t taste.
Weigh-in checkpoints
Weigh Monday, Wednesday and Sunday mornings, after the toilet and before eating. Average the three and compare week to week — never single days.