How to run it
SPLIT Push A · Pull A · Legs A · Push B · Pull B · Legs B, then a rest day. Every muscle gets trained twice a week.
- Sets & reps: follow the target on each card. Stop 1–2 reps short of failure on most sets; take the last set of isolations to failure.
- Rest: 90–120s on the big lifts, 45–75s on isolations — keep it tight to stay conditioned.
- ⚡ supersets: pair the last two moves of each day back-to-back, no rest. That's your built-in fat-burn finisher.
- Overload: each week beat last week — one more rep, or a little more weight. The Progress tab shows if it's working.
The 8-week structure
- Block A (Weeks 1–4): the first exercise set. Big barbell lifts stay fixed so you can chase the numbers.
- Block B (Weeks 5–8): accessories swap to fresh variations for a new stimulus — main lifts continue.
- Each week has a focus note at the top of the Workout tab. Just open today's day and go — nothing to choose.
Losing fat fast (the real lever)
The lifting protects your muscle and burns energy — but fat loss happens in a moderate calorie deficit. Going too aggressive kills your lifts and your muscle, then it rebounds. Steady beats crash.
- Prioritise protein (~1.6–2.2 g per kg bodyweight) — it preserves muscle and keeps you full.
- Steps are the cheapest fat-loss tool: aim 8–12k/day.
- Add 2–3 short cardio sessions/week (incline walk, bike, or 30s-hard / 90s-easy intervals).
- Sleep 7–9h — under-sleeping wrecks recovery and appetite.
I'm not a dietitian and don't have your stats — treat the numbers as general principles, and see a professional to dial in exact targets for your body.
Your equipment & my assumptions: built entirely around a barbell, dumbbells, a bench and a rack — no cables or machines. I assumed your rack has a pull-up bar. If it doesn't, swap Pull-Ups / Chin-Ups for Chest-Supported Dumbbell Rows or Dumbbell Pullovers. Nordic / slider curls need a sturdy anchor (the rack or a heavy dumbbell on your feet) — scale the range of motion as you build strength.
About the figures: these are custom animated diagrams, not photo/GIF demos. Real exercise GIFs are copyrighted and break when printed or offline — these draw themselves, work on paper and your phone, and show the movement path. Use them as a pattern reminder, not a substitute for checking form.