Full wellness plan.
Meal, workout, habits.
Client-ready.

4-Day Upper / Lower Split (Commercial Gym)

Monday — Upper A: Barbell bench press 4×6–8 · DB row 4×8–10 · Overhead press 3×8–10 · Face pull 3×15 · Bicep curl 2×12

Tuesday — Lower A: Back squat 4×5 · Romanian deadlift 3×8 · Leg press 3×10–12 · Walking lunge 3×12/leg · Calf raise 3×15

Thursday — Upper B: Incline DB press 4×8 · Seated cable row 4×10 · Arnold press 3×10 · Lat pulldown 3×10 · Tricep dip 3×10

Friday — Lower B: Deadlift 4×4–5 · Hack squat 3×10 · Nordic curl 3×6 · Hip thrust 3×10 · Seated calf 3×15

MORNING STACK (anchor: making coffee)
After I make coffee → drink 500ml water first
After I drink water → take supplements (5 sec)
After I take supplements → review today's meals in app

MIDDAY STACK (anchor: finishing lunch)
After I finish lunch → 10-min walk outside
After I walk → log meal in MacroFactor

EVENING STACK (anchor: brushing teeth)
After I brush teeth → 5-min hip flexor stretch
After I stretch → phone down, read 10 min

DERAILMENT PLAN: If I miss a morning session, I do a 20-min home circuit at lunch instead of skipping entirely.

Your plan at a glance — [Client Name]

Your goal: Body recomposition — build muscle while reducing body fat over 12 weeks.

Why this plan works: You're eating at a slight deficit (≈300 kcal/day) with high protein to preserve muscle while training with progressive overload to add lean tissue. The habit stack removes the decision-making — your routines run on autopilot.

Top 3 focuses in week 1:
1. Hit your protein target every day — this is non-negotiable
2. Complete your morning habit stack (don't add the others yet)
3. Log your workouts — progress is invisible without data