Lean & strong

4-week plan for a lean, strong, athletic physique with visible abs, not bulky. Built around your gym’s machines, cables, dumbbells and benches. 6 days, Sunday off. Recommended week: 🏋️ Bodybuilding Mon, Tue, Thu, Fri; ⚡ Plyometrics Wed; 🔥 HIIT Sat (already set; you can change any day). Weeks 1–2 = Block A, weeks 3–4 = Block B with new exercises. Tick ✓ when done, log the weight, tap ⏱ Rest. The 📋 Poster tab shows every exercise with photo and how-to.

Body check

Every Sunday morning, before breakfast.

Strength progress

First weight you logged vs your latest, per exercise.

Send data to Claude

Tap, then paste into the Claude chat. I'll read it and give you a full report.

Exercise poster

Marked form guides first, then every exercise in your plan grouped by muscle: what it works, how to do it, how often. Tap 🖨️ to print or save as PDF.

Your goal: lean, strong, athletic

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.

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TargetsAbout 2,100 kcal a day, 140 g protein, 3 litres water, 7–8 h sleep, 8,000 steps
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MeasureWaist and arm every Sunday. Weight matters less. Waist down + arm up = it’s working

Your food, tuned

Keep what you eat now. Small fixes make it a physique diet.

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Breakfast4 eggs: 2 whole + 2 whites (yolks are good, don’t skip them all). Add 40 g oats or 2 brown bread slices. Banana and black coffee as you do, keep the sugar tiny
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LunchChicken 150–200 g + rice 150 g is correct. Add a big handful of vegetables or salad every day; that’s what’s missing
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Evening (before gym)2 eggs as you do, plus a fruit or a handful of almonds. Gives energy for the workout
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After gymWhey in water every training day, not sometimes. Then dinner within 1 hour
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DinnerChicken or fish 150 g + vegetables. On leg day and plyo day add 1 small cup rice or 2 chapati. Curd or greek yogurt to finish

Rules that build the look

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Protein at every mealeggs, chicken, fish, whey, curd. About 30–40 g each time, 4 times a day
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Carbs around trainingrice, oats, banana before and after the gym. Less carbs on rest day
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Healthy fats dailyegg yolks, almonds, olive oil, peanut butter. Needed for hormones and muscle
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Avoidsoft drinks, juice, fried snacks, sweets after dinner. One cheat meal a week is fine
⚖️
Lift heavierevery week add a little weight or one rep. Log it in the plan. Strength up = physique up

    How the physique is built

    Abs show when body fat drops a little and the muscles underneath grow. You don’t 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.

    • 🍽️Eat about 2,100 kcal, roughly what you burn. No sugary drinks, juice or late-night snacks
    • 🍗Protein at every meal: 1.6–2 g per kg bodyweight a day
    • 👟8,000–10,000 steps a day, outside the gym
    • ⏱️Rest 60–90 s between weight sets, 30 s for abs, 0 s in the finisher
    • 🪜Stepper after upper-body days: 10–15 min easy. Skip it after leg day and plyo day, legs need to recover
    • ⚖️Weights on the cards are starting points for a 74 kg beginner. If 12 reps feel easy, go up one step. If you can’t finish, go down one
    • 💧3 litres of water a day
    • 😴7–8 hours sleep: bad sleep = belly fat
    • 📏Measure waist and arm every Sunday morning, not just weight
    • 🎯Form first. Ask your trainer to check bench, squat and deadlift
    90