Which session is next?
Do the exercises top to bottom. Tick each one as you finish it. Press Finish session at the bottom and the page moves on to the next session for you.
Before lift 1: 5 minutes easy bike or incline walk (8 minutes if it is a 7 am session). Then empty bar for 10, half your working weight for 8, three-quarters for 4, then your working sets. Every other exercise gets one light set of 8.
Have more than 60 minutes? Spend it on 15 to 20 minutes of easy cardio at the end, not on extra sets. Barbell weights include the 20 kg bar. "25 kg" means the bar plus 2.5 kg on each side.
The phase is worked out from the date. The plan starts Monday 7 September 2026. Override it here only if you are ahead or behind the calendar, for example after a holiday.
57.5 kg, 165 cm, skinny with a tummy. Six months of lifting with a small calorie surplus, then a short trim.
At 57.5 kg there is not much muscle under the tummy yet. Cutting first would make you lighter and flatter, but also smaller. Eating a little above maintenance while lifting hard builds the shoulders, chest and back that make a waist look narrow. The tummy is handled with posture and core work now, and a six-to-eight-week trim after week 24. Muscle memory from your years since 2016 means the first three months will come back fast.
Upper A is chest and shoulders, Upper B is back and biceps, both lower days are legs and core. Four days is the plan, three days is the fallback. Never two lower days back to back.
Four-day week (default)
Three-day week (busy weeks)
Cycle order is Upper A → Lower A → Upper B → Lower B, and the Today page keeps your place in it. Three days a week means the cycle takes nine days. Do not skip a session to "catch up", just do the next one. Miss a day in a four-day week and the same rule applies.
Same four sessions all the way through. What changes is how many sets, how hard, and a few lift swaps in Phase 3.
Weeks 1–4 Re-entry
Two sets per exercise, three on the first lift. Stop every set with 3 to 4 clean reps left. Learn the movements again, ease into 2,400 kcal. Expect about 1 kg on the scale, half of it water and glycogen. Soreness for ten days, then it fades. Goblet squats and RDL-weight deadlifts for the first two weeks.
Weeks 5–12 Build
Three sets everywhere, stop with 2 to 3 reps left, weights climb most weeks. Around 60 to 61 kg by week 12. Bench near 40 kg, squat near 55 kg, deadlift near 70 kg for your rep ranges. Week 12 is a deload: same weights, half the sets.
Weeks 13–24 Grow
Lift variations swap in and a fourth set lands on the first two lifts of each upper day. Last set of each small exercise goes to 1 rep left. About 63 to 64 kg by week 24. Realistic targets: bench 55 to 60 kg, squat 70 to 80 kg, deadlift 90 to 100 kg for 5. Deload weeks 18 and 24.
Weeks 25–32 Trim
Drop to about 1,950 kcal, protein up to 130 g, keep lifting the same programme with the same weights. Lose 0.4 kg a week to about 60 to 61 kg. This is when the tummy goes and the muscle you built shows. We plan this properly when you get there.
Progressive overload is the whole game. These rules remove the guessing.
Every exercise has a rep range, such as 8 to 10. Start at a weight where you can hit 8 with reps in the tank. Each session try to add reps. When every set reaches the top of the range with clean form, add weight next session: 2.5 kg on upper-body barbells and machines, one dumbbell size up, 5 kg on squat, leg press and deadlift. Then drop back to the bottom of the range and climb again.
Every set stops a few reps before failure. "3 reps left" means you could do three more with good form if someone paid you. Phase 1 stops at 3 to 4 left, Phase 2 at 2 to 3, Phase 3 lets the last set of small exercises go to 1 left. Grinding reps with ugly form in week 2 is how comebacks end in week 3.
Miss the bottom of the rep range two sessions in a row on the same lift: drop the weight 10 percent and climb back up. Strength flat on everything for three sessions: check sleep and food first, then take a deload week (same weights, half the sets). Planned deloads are weeks 12, 18 and 24, and the Today page halves the sets for you in those weeks.
Phone notes is fine: date, exercise, weight × reps for each set. You cannot progress what you cannot remember. This log is also how we adjust the plan later.
One change here matters more than any exercise choice: move the 15 to 20 minutes of cardio from before lifting to after.
Cardio before lifting burns the muscle glycogen your sets run on. You then lift lighter, and lifting is what builds the physique. Keep 5 minutes of easy movement before as a warm-up, and put the 15 to 20 minutes after the last exercise, at a pace where you can still talk.
Over six months a returning male trainee in his late twenties or early thirties can expect to add about 5 to 6 kg, of which 2.5 to 3.5 kg is muscle. That is a lot. It is not a transformation photo, and it will not look like much in week 6. Consistency for 24 weeks beats a perfect programme for 6.
Most skinny people who "eat a lot" are 300 to 500 kcal under what they think. The targets below are the job. Food choice is about hitting them from the mall.
Maintenance for you is about 2,150 kcal (desk job plus training). 2,400 is a 250 kcal surplus, enough for 0.25 kg a week and small enough that most of it becomes muscle rather than tummy. If you cannot eat the same every day, do 2,500 on training days and 2,300 on rest days.
| Item | Protein | Note |
|---|---|---|
| 1 egg (telur) | 6 g | Cheapest add-on anywhere. Order two. |
| Chicken thigh or drumstick, 1 piece | 22–25 g | Roast, steam or grill. Fried is fine once a week. |
| Chicken breast, palm-size (100 g) | 30 g | Best protein per bite. |
| Fish fillet, palm-size | 22 g | Salmon, dory, tenggiri, ikan bakar. |
| Beef or lamb, palm-size | 26 g | Great on a bulk. |
| Tempeh, 100 g | 18 g | Better than tofu for protein. |
| Tofu, 1 block | 8–10 g | Top-up, not the main. |
| Soy milk, 250 ml | 7–9 g | Your office supply. Pick unsweetened or less sugar. |
| Dhal, 1 bowl | 8–10 g | Also fibre. Mamak default. |
| Greek yogurt, 150 g | 15 g | Supermarket snack that travels. |
| Roti canai | 3 g | Carbs and fat. Fine for the bulk, not a protein source. |
| Rice, 1 plate | 5 g | Your energy. Do not skimp on it. |
You do not need greens. You do need about 25 g of fibre a day so the bulk does not bloat you and the tummy stays calm. Every day: two fruits and one portion of a non-green vegetable.
| Time | Meal | kcal | Protein |
|---|---|---|---|
| 7:30 | Three eggs (half-boiled or telur dadar) plus two roti bakar with kaya, or one roti canai. Kopi kurang manis. | 500 | 26 g |
| 10:30 | Soy milk at the desk. | 150 | 8 g |
| 12:30 | Chicken rice with extra chicken and an egg, or economy rice with two meats and tofu. | 750 | 42 g |
| 16:00 | Banana plus soy milk, or a bun plus soy milk. | 300 | 10 g |
| 18:00 | Train. | ||
| 19:30 | Grilled chicken, fish or beef with rice or noodles, plus an egg or tofu. | 700 | 40 g |
| Total | 2,400 | 126 g |
| Time | Meal | kcal | Protein |
|---|---|---|---|
| 6:30 | 500 ml water. Banana, or one slice of bread with kaya or peanut butter. | 150 | 2 g |
| 7:00 | Train. | ||
| 8:15 | Big breakfast: nasi lemak with ayam and two telur, or a three-egg telur dadar with two roti bakar and soy milk. | 700 | 32 g |
| 12:30 | Economy rice with two meats and tofu, or a salmon or chicken don. | 750 | 42 g |
| 16:00 | Soy milk plus fruit or a bun. | 250 | 9 g |
| 19:30 | Chicken, fish or beef with rice, plus an egg. | 600 | 40 g |
| Total | 2,450 | 125 g |
Same three meals and the morning soy milk, without the pre-workout snack. Protein stays at 110 g or more. The one meal you must not skip on a rest day is breakfast, because that is when muscle repair from yesterday is running.
The numbers in this plan are estimates from your height, weight and age. Your scale and your waist decide. Check, then adjust in small steps.
| If, over a month | Then |
|---|---|
| Weight up 0.7 to 1.2 kg, waist within 1 cm | On track. Change nothing. |
| Weight up less than 0.5 kg for two months | Add 150 kcal: one more soy milk and a banana, every day. |
| Weight up more than 1.5 kg, or waist up 2 cm or more | Cut 150 kcal: drop the sweet drink or one roti. Check the food is not mostly fried. |
| Lifts flat for three sessions, sleep under 6.5 hours | Fix sleep first. Food second. Deload third. |
| Sore joints, not sore muscles | Weight went up too fast. Drop 10 percent on that lift and rebuild over two weeks. |
No exercise burns fat off one spot. Three things do shrink a skinny person's belly. First, posture: a tilted pelvis pushes the stomach forward, so stretch your hip flexors for a minute each side daily and keep the planks and dead bugs in. Second, the bulk itself: broader shoulders and a bigger chest make the same waist look narrower within three months. Third, the trim after week 24 removes the last of it, and by then there is muscle underneath to show.
Saved on this phone when you press Finish session on the Today page. Most recent first.