4-week plan for a strong, athletic physique, built for a 163 kg body: machines, cables, dumbbells and low-impact cardio, no jumping and no floor work that loads the knees or wrists. 6 days, Sunday off. Each day has 3 options: ποΈ Bodybuilding, β‘ Power (no jumps), π₯ Fat burn (low impact). Weeks 1β2 = Block A, weeks 3β4 = Block B. Every card shows set-by-set reps and weights. Tick β, log the weight, tap β± Rest. βΆ 3D video opens a muscle-animation video of that exercise on YouTube.
Every Sunday morning, before breakfast.
First weight you logged vs your latest, per exercise.
Tap, then paste into the Claude chat. I'll read it and give you a full report.
Marked form guides first, then every exercise in your plan grouped by muscle: what it works, how to do it, how often. Tap π¨οΈ to print or save as PDF.
At 163 kg the order is: build strength and muscle now, and let the fat come off steadily underneath. Abs show later, after the waist has dropped a lot. Eat below what you burn but with very high protein, so you lose fat and keep the muscle you build. Target about 1 kg a week down, strength up every week.
Keep what you eat now. Small fixes make it a physique diet.
Muscle is built by lifting heavier every week. Fat comes off with the food plan and the low-impact finishers. At your size, joints come first: machines, seated work, bike, rower and stepper instead of jumping and floor exercises. As the weight drops, we add more.