4-week plan for a lean, strong, athletic physique with visible abs, not bulky. Built around your gymβs machines, cables, dumbbells and benches. 6 days, Sunday off. Recommended week: ποΈ Bodybuilding Mon, Tue, Thu, Fri; β‘ Plyometrics Wed; π₯ HIIT Sat (already set; you can change any day). Weeks 1β2 = Block A, weeks 3β4 = Block B with new exercises. Tick β when done, log the weight, tap β± Rest. The π Poster tab shows every exercise with photo and how-to.
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.
Not bulky, not skinny. Muscle with visible abs. That means: eat about the same as you burn (no crash diet), high protein, and lift heavier every week. The scale should barely move; your waist goes down and your arms, chest and shoulders go up.
Keep what you eat now. Small fixes make it a physique diet.
Abs show when body fat drops a little and the muscles underneath grow. You donβt need to lose weight: eat at maintenance with high protein, lift heavier every week, keep the finishers. Expect the waist to drop and the arms, chest and shoulders to grow at the same time.