Body Recomposition Plan

Jack · 28yo · 71 kg · 171 cm · 4 days/week · Beginner–Early Intermediate

Recomp Upper/Lower Split Retatrutide-aware nutrition 12-week progression £60/wk food budget

Contents

  1. Why recomposition — not bulk or cut
  2. Your strategy in one paragraph
  3. 4-day training plan
  4. How to choose starting weights
  5. Progression system (weeks 1–12+)
  6. Nutrition plan
  7. Meals, shopping, and low-appetite days
  8. Cardio and steps
  9. Recovery
  10. Supplements
  11. How to know this is working
  12. What to do if you fall off track
  13. Mistakes you are most likely to make
  14. First 2 weeks: exact action plan
  15. Quick-reference checklist

1. Why recomposition — not bulk or cut

A traditional bulk would have you eating above maintenance to maximise muscle growth. The problem: you are already carrying some body fat, and you specifically want to look better and feel more confident. Adding more fat to cut later is inefficient and demotivating — and unnecessary given where you are right now.

An aggressive cut would accelerate fat loss but risks muscle loss, performance drops, poor recovery, and is brutal to maintain alongside medical school stress and delivery driving. It also works against retatrutide, which already creates a caloric deficit for you automatically via appetite suppression.

Recomposition works best when:

  • You are a beginner or returning lifter — your muscles respond dramatically to new training stimulus regardless of whether you are in a surplus or a slight deficit.
  • You have body fat to lose — fat stores provide a partial energy subsidy for muscle building.
  • You are on a GLP-1/GIP agonist (retatrutide) — the drug is already engineering a caloric deficit for you. You simply need to make sure muscle is protected with sufficient protein and progressive training.

You are in the ideal window for recomp: male, 28, beginner lifter, moderate body fat, active medication suppressing appetite and promoting fat oxidation. The correct play is a slight deficit with high protein, progressive overload training, and consistency. You will lose fat and build muscle simultaneously for the first 3–6 months at minimum.

2. Your strategy in one paragraph

The plan Train 4 days per week with an Upper/Lower split, using compound lifts as the backbone and adding targeted accessory work. Eat around 2,000–2,100 kcal/day with 150–160g protein. Let retatrutide handle your appetite and fat loss momentum. Add 8,000+ daily steps. Sleep 7–8 hours. Take creatine and vitamin D. Track your lifts and body measurements weekly. Progress methodically. This is a 12-week foundation phase — after that, the plan continues with adjusted targets.

3. The 4-day training plan

Weekly split

Recommended schedule Monday: Upper A · Tuesday: Lower A · Wednesday: Rest · Thursday: Upper B · Friday: Lower B · Weekend: Rest/Active Recovery

Alternatively: any 4 non-consecutive or max 2-consecutive days. The split matters more than the specific days.

The structure is Upper/Lower A/B. You train each muscle group twice per week — the optimal frequency for beginners and early intermediates. A sessions are horizontal-push/pull dominant; B sessions are vertical-push/pull dominant. Lower A is quad-dominant; Lower B is hip-hinge dominant.

Session length: 55–65 minutes including warm-up. Do not run over. If you regularly hit 70+ minutes, cut a set or reduce rest.

Day 1 — Upper A (horizontal push/pull dominant)

Warm-up: 5 min light cardio + 2 sets of light band pull-aparts or face pulls (15 reps, no fatigue)

Exercise
Sets × Reps
Rest
Notes
1. Barbell bench press (or DB bench if no spotter)
3 × 6–10
2–3 min
Primary push. Control the descent 2–3s. Don't lock out elbows aggressively.
2. Seated cable row (or machine row)
3 × 8–12
2 min
Neutral grip, drive elbows back, pause briefly at chest. Don't shrug.
3. Dumbbell shoulder press
3 × 8–12
90 sec
Seated. Full range. Don't arch excessively. Exhale as you press.
4. Lat pulldown
3 × 10–14
90 sec
Slight lean back, pull to upper chest, squeeze lats. Slow return (2s).
5. Cable chest fly (or pec deck machine)
3 × 12–16
60 sec
Isolation. Slight bend in elbows. Squeeze at peak contraction.
6. Face pull
3 × 15–20
60 sec
Rope at eye level. External rotation at top. Light weight, full range.
7. Tricep rope pushdown
3 × 12–15
60 sec
Elbows pinned to sides. Full extension. No shoulder involvement.
8. Dumbbell curl
3 × 10–14
60 sec
Alternate or together. No swinging. Supinate at the top.
Day 2 — Lower A (quad dominant)

Warm-up: 5 min bike/row + bodyweight squats ×15, leg swings, hip circles

Exercise
Sets × Reps
Rest
Notes
1. Barbell back squat (or goblet squat if form is shaky)
3 × 6–10
3 min
Depth to parallel minimum. Knees track toes. Big breath before descent.
2. Leg press
3 × 10–14
2 min
Feet shoulder-width, mid-plate. Don't lock out fully. Control the return.
3. Romanian deadlift (RDL)
3 × 10–12
2 min
Hinge at hips, bar close to body, feel hamstring stretch. Not a squat.
4. Leg extension
3 × 12–16
60 sec
Full extension, 1s squeeze at top. Don't kick — control it.
5. Leg curl (seated or lying)
3 × 12–16
60 sec
Full range of motion. Don't let hips lift on lying version.
6. Calf raise
4 × 15–20
45 sec
Full stretch at bottom, full contraction at top. Slow and controlled.
7. Dead bug (core)
3 × 8/side
45 sec
Lower back pressed to floor throughout. Slow, deliberate movement.
Day 3 — Upper B (vertical push/pull dominant)

Warm-up: 5 min light cardio + 2 sets face pulls + shoulder circles

Exercise
Sets × Reps
Rest
Notes
1. Overhead press (barbell or DB)
3 × 6–10
2–3 min
Standing preferred. Brace core, don't lean back. Bring bar slightly forward at top.
2. Lat pulldown (wider grip than Day 1)
3 × 8–12
2 min
Wide pronated grip. Pull to upper chest. This hits lats differently from Day 1.
3. Incline dumbbell press
3 × 8–12
90 sec
30–45° incline. Hits upper chest and front delts. Control the lowering phase.
4. Dumbbell row (single arm)
3 × 10–14/side
90 sec
Brace on bench. Elbow high, full stretch at bottom. Don't rotate torso.
5. Cable lateral raise
3 × 14–18
60 sec
Single cable, low pulley. Raises medial delts. Keep slight forward lean.
6. EZ-bar or DB curl
3 × 10–14
60 sec
EZ-bar easier on wrists. Strict form — no swinging.
7. Overhead tricep extension (cable or DB)
3 × 12–15
60 sec
Stretches long head of tricep. Elbows forward, not flared.
8. Face pull
2 × 15–20
45 sec
Repeat from Upper A. Always included — crucial for shoulder health and posture.
Day 4 — Lower B (hip hinge / hamstring dominant)

Warm-up: 5 min bike/row + bodyweight good mornings ×10, glute bridge ×15, leg swings

Exercise
Sets × Reps
Rest
Notes
1. Conventional deadlift
3 × 5–8
3 min
Hinge, not squat. Bar over mid-foot, lats engaged, neutral spine. Don't jerk.
2. Bulgarian split squat (or leg press if BSS is too hard today)
3 × 8–12/leg
2 min
Rear foot elevated. Front shin vertical. Brutal — use conservatively at first.
3. Lying or seated leg curl
4 × 12–15
90 sec
Prioritised here as hamstrings are primary focus. Full ROM.
4. Leg extension
3 × 12–15
60 sec
Quad balance. Same approach as Day 2.
5. Hip thrust (barbell or machine)
3 × 10–15
90 sec
Glute dominant. Squeeze hard at top. Don't hyperextend lower back.
6. Calf raise
3 × 15–20
45 sec
Same as Day 2.
7. Plank
3 × 30–45s
45 sec
Squeeze glutes, brace abs, neutral spine. Don't let hips sag.
What to log every session Exercise name · Weight used · Reps completed per set (e.g. "10/9/8") · RPE rating (1–10) · Any notes. Use a notes app, a cheap notebook, or a spreadsheet. This is non-negotiable — you cannot progress without tracking.

4. How to choose starting weights

The system: RPE and RIR

RPE (Rate of Perceived Exertion) is a 1–10 scale for how hard a set is. RIR (Reps in Reserve) is how many reps you had left before failure.

RPE 5
Easy
RPE 6
Moderate
RPE 7
Working
RPE 8
Hard
RPE 9
Near max
RPE 10
Max effort
Your target zone Week 1: all working sets at RPE 6–7 (3–4 reps in reserve). You should leave every set feeling like you could definitely have done more. This is deliberately conservative to allow form learning and baseline establishment. Week 2 onwards: RPE 7–8 (2–3 RIR). This is where most of your training should live.

Finding your starting weight — the ramp-up method

For every new exercise, do the following on your very first session:

  1. Start with an embarrassingly light weight (e.g. just the barbell, or a very light dumbbell). Do 10 reps — this is purely feeling the movement.
  2. Add a moderate amount of weight. Do 8 reps. How does it feel? Still easy?
  3. Add more. Do 6 reps. If this feels like RPE 6–7, this is your working weight for today.
  4. Start your working sets from here. If mid-set it feels too easy, note it and increase next session. If it feels too hard (RPE 9+), reduce next session.

If a weight feels too light mid-set

Finish the set, rest normally, then increase by the smallest available increment for the remaining sets. Log the increased weight. At next session, start at the higher weight.

If a weight feels too heavy (RPE 9+ before finishing reps)

Stop the set. Do not grind to failure on your first week. Rest 3 minutes, reduce weight by 10%, and continue. Log what happened. No shame in this — it's just data.

Estimated starting ranges for your stats

These are reasonable estimates for a 71 kg male with some athletic background. Your actual numbers may be higher or lower — adjust based on the ramp-up above. These are working set weights, not maximum attempts.

ExerciseEstimated start (conservative)Format
Barbell bench press40–50 kgWorking sets
DB bench press (if no spotter)14–18 kg each handWorking sets
Overhead press (barbell)30–40 kgWorking sets
DB shoulder press12–16 kg each handWorking sets
Incline DB press12–16 kg each handWorking sets
Lat pulldown35–50 kgWeight stack
Seated cable row35–50 kgWeight stack
Single arm DB row16–22 kgPer hand
Barbell back squat40–60 kgWorking sets
Goblet squat (starter)16–24 kgSingle DB/KB
Leg press60–90 kgPlate load
Romanian deadlift40–60 kgBarbell
Conventional deadlift50–70 kgBarbell
Bulgarian split squatBodyweight or 8–12 kg DBsEach hand
DB curl10–14 kg each handWorking sets
Tricep pushdown15–25 kgWeight stack
Overhead tricep extension10–14 kg each hand (DB) or 15–25 kg cableWorking sets
Cable lateral raise5–10 kgWeight stack
Face pull10–20 kgWeight stack
Leg extension / curl20–35 kgMachine stack
Hip thrust30–50 kg barbell or machine equivalentLoaded
Calf raise30–50 kg (machine) or bodyweightMachine or step
Important note Week 1 is deliberately exploratory. The goal is not to lift heavy — it is to find your baselines, practise form, and feel the movement. You will likely lift more than you expect on lower body, and possibly less than you expect on barbell pressing. Both are fine.

5. Progression system (weeks 1–12+)

Phase 1: weeks 1–4 (foundation)

Goal: establish baseline weights, practise form, build the habit. Linear progression — add weight when you consistently hit the top of the rep range across all sets.

The double progression rule

Each exercise has a rep range (e.g. 3 × 8–12). When you hit 12 reps on all 3 sets at good form and RPE ≤8, increase the weight next session. Upper body: add 2.5 kg. Lower body: add 5 kg. Then work back up from the bottom of the rep range.

Example: Bench press target 3 × 8–12 at 50 kg.

  • Session 1: 10 / 9 / 8 — stay at 50 kg
  • Session 2: 11 / 10 / 9 — stay at 50 kg
  • Session 3: 12 / 12 / 11 — almost there
  • Session 4: 12 / 12 / 12 — increase to 52.5 kg next session
  • Session 5 at 52.5 kg: 9 / 8 / 7 — normal. Work back up.

Phase 2: weeks 5–8 (accumulation)

You will have baseline weights established. Continue double progression. Start increasing intensity — aim for RPE 7.5–8.5 on working sets. Expect to stall on some exercises.

Phase 3: weeks 9–12 (intensification)

Weight increases may slow. This is normal. You now have two tools:

  • Add a set: Go from 3 × 10–12 to 4 × 10–12, then reduce back to 3 when you increase weight.
  • Reduce rest by 15 seconds to increase density without changing load.

What to do if you stall

  1. Check sleep and nutrition — stalls usually come from here before programming.
  2. Try a micro-load: add 1.25 kg instead of 2.5 kg. Many gyms have small plates — if not, buy a set (about £10).
  3. Drop weight by 10% and rebuild. This is not failure — it's management.
  4. Change rep range: if stuck at 3 × 10, try 4 × 6 with a heavier weight for 2 weeks, then return.

Deload (week 9 or when needed)

When to deload If you feel beaten up for more than a week, performance is consistently declining across 2+ exercises, sleep is suffering, or motivation is very low — take a deload week.

How: Same exercises, same sets and reps, but reduce all weights by 40–50%. Treat it as active rest. One week maximum. Return full weight the following week.

Week-by-week summary

WeeksRPE targetFocusProgression method
1–26–7Form, baselines, habitExplore and establish starting weights
3–47–8Consistent effortDouble progression (add weight when top of range hit)
5–67.5–8AccumulationDouble progression, expect first stalls
7–88–8.5Push harderDouble progression + add sets where stalling
95–6Deload50% weight, same movements, active recovery
10–128–9IntensificationMicro-loads, density, continued progression
13+VariesNew phaseReassess and set new 12-week targets

6. Nutrition plan

Why these numbers

Your estimated TDEE (total daily energy expenditure) at 71 kg with moderate activity (walking, delivery driving, some gym) is approximately 2,300–2,500 kcal. Retatrutide is already engineering a deficit via appetite suppression. Your goal is to eat at or slightly below your natural hunger cues, with a hard floor on protein. Target calories: 2,000–2,100 kcal/day. This represents a moderate deficit without aggressive restriction.

Retatrutide-specific note (important) On 2.5 mg/week, appetite suppression may be mild-to-moderate but will increase with dose titration. Do not fight your appetite, but do not ignore protein. Even on low-hunger days, your protein target is non-negotiable — it protects muscle. On very low hunger days, protein shakes and protein-dense foods are your priority.

Daily macro targets

~2,050
Calories (kcal)
155 g
Protein (minimum 140g)
~55 g
Fat (minimum)
~200–230 g
Carbohydrates (fill remaining calories after protein and fat)

Protein target rationale

At 71 kg, 2.2 g/kg = ~156 g/day. This is the upper end of evidence-based recommendations and accounts for being in a caloric deficit, which increases protein needs. Hitting 140–160 g/day is your range. Anything above 160 g is not harmful but provides diminishing returns and takes up calorie budget.

Training days vs rest days

Keep nutrition consistent every day. Do not cycle calories significantly — the added complexity is unnecessary for your stage and goals. If you are significantly hungrier on training days, eat a bit more (100–200 kcal) and don't stress it.

Practical daily protein breakdown

The easiest way to hit 155 g/day is to build each meal around a protein anchor:

MealProtein anchorApprox protein
Breakfast3 whole eggs + 200g Greek yogurt~40 g
Lunch150g chicken breast / tin of tuna / 200g cottage cheese~40–45 g
Snack / post-gymProtein shake (if needed) or Greek yogurt + nuts~25–30 g
Dinner150–200g meat/fish + rice or pasta~40–50 g

7. Meals, shopping, and low-appetite days

High-protein meals that fit your budget and preferences

Chicken rice bowl

180g chicken thigh (baked or pan-fried) + 80g dry rice + any salad or veg. Season with garlic, paprika, soy sauce. Cost ~£1.50–2.

~55g protein ~600 kcal

Tuna pasta

2 tins tuna + 80g dry pasta + cherry tomatoes + olive oil + seasoning. 10 minutes total. Cost ~£1.20.

~60g protein ~550 kcal

Egg scramble

4 eggs scrambled with 100g spinach, 50g feta or cheddar. On wholemeal toast. Cost ~70p.

~38g protein ~500 kcal

Greek yogurt bowl

400g full-fat Greek yogurt + banana + handful oats or granola. Fast, no cooking, high protein.

~30g protein ~480 kcal

Minced beef bowl

200g lean mince (5%) + rice + frozen veg. Bulk cook for 3–4 meals at once. Cost ~£1.80/serving.

~50g protein ~580 kcal

Salmon + potatoes

150g salmon fillet (fresh or frozen) + 200g baby potatoes + green beans. Bake together, 20 min.

~40g protein ~550 kcal

Weekly shopping list (~£50–60)

ItemQuantityPurpose
Chicken thighs (boneless, skinless)1.5–2 kgMain protein, lunch and dinner
Eggs18–24Breakfast, snacks
Greek yogurt (full-fat, plain)2 × 500gBreakfast, snacks, high protein
Tinned tuna (in water/brine)6–8 tinsQuick protein, lunch
Lean minced beef (5% fat)500–750gBatch cooking, dinner
Salmon fillets (frozen)4–6 filletsOmega-3, dinner
Cottage cheese500gSnack, very high protein/calorie ratio
Long-grain rice (dry)1 kgCarb base, batch cook
Pasta (dry)500gCarb base, quick meals
Frozen vegetables (broccoli, peas, spinach)2 × 750g bagsMicronutrients, volume
Bananas1 bunchPre-gym carbs, snacks
Wholemeal bread1 loafCarbs, breakfast
Olive oil1 bottle (lasts weeks)Cooking fats
Milk (semi-skimmed, 2L)2LShakes, tea, cereal
Whey protein powder1 kg (buy monthly)Protein top-up on low hunger days
Oats1 kg (lasts weeks)Breakfast carbs

Low-appetite days (retatrutide effect)

When you genuinely cannot eat much Priority order: (1) Hit protein — a 30–40g whey shake costs almost no appetite. (2) Liquid calories don't suppress hunger as much — milk, shakes, protein smoothies are your friend. (3) Eat nutrient-dense foods first before bulking up with rice/pasta. (4) It is OK to eat 1,700–1,800 kcal occasionally if appetite is very low — do not force-feed. Just hit the protein. Long-term average matters more than any single day.

8. Cardio and steps

Step target

Aim for 8,000–10,000 steps/day as a daily average. Your delivery driving will contribute to this on working days. On gym-only days, a 20-minute walk will get you there. Steps are the single highest-return non-gym activity for fat loss, cardiovascular health, and recovery — do not underestimate them.

Dedicated cardio — do you need it?

No, not in the first 8 weeks. The combination of retatrutide, lifting 4 days/week, and 8,000+ steps will produce excellent results without additional structured cardio. Adding cardio on top risks increasing fatigue and impairing recovery at this stage.

If you want to add cardio (weeks 5+ onwards)

  • 1–2 sessions of 20–30 min low-intensity steady state (LISS): brisk walking, cycling at comfortable pace, rowing machine.
  • Keep it separate from strength training where possible (different time of day or different day).
  • Do not add HIIT cardio while also training 4 days — it will impair recovery. Keep intensity low.
The rule If adding cardio makes your lifting worse (weaker, less motivated, more sore), reduce or remove it. Cardio serves the goal — it does not trump the goal.

9. Recovery

Sleep

7 hours is your floor. 7.5–8 is optimal. You will know if sleep is inadequate because gym performance will be noticeably worse within 2–3 nights of poor sleep. Prioritise sleep over anything except clinical duties. This matters more than any supplement.

Practical improvement: Keep a consistent wake time even on days off. Keep your phone out of reach at bedtime. Magnesium glycinate 400mg at night is an optional, cheap, evidence-supported sleep aid.

Hydration

2.5–3 litres of water per day. More on training days. A simple marker: urine should be pale yellow by midday. Dehydration — even mild — meaningfully impairs strength and cognitive function.

Muscle soreness

Normal (DOMS)

Dull ache beginning 12–24 hours after training, peaking around 48 hours, resolving within 72 hours. Worse when you're new to an exercise or increase volume. Does not indicate a problem.

Do: train through it if manageable

Not normal — seek advice

Sharp or stabbing pain during a movement. Joint pain (not muscle). Pain that worsens during training. Swelling or bruising. Dark urine after training (rhabdomyolysis — rare but serious).

Stop: rest, seek guidance

Soreness management

  • Light movement is better than complete rest for DOMS.
  • Sleep is the primary recovery tool.
  • Protein and adequate calories are the second recovery tool.
  • Cold showers, foam rolling, and walking all help modestly.
  • NSAIDs (ibuprofen etc.) — avoid regularly as they may blunt muscle adaptation.

Medication notes

Escitalopram: May cause initial fatigue and slightly reduced motivation. This should be minimal at your dose and duration of use, but if you feel unusually flat, it is not weakness — it is pharmacology. Train anyway, even lighter. Consistent training often improves SSRI side effects over time.

Dutasteride: Reduces DHT. DHT has a minor role in muscle anabolism but at 0.5 mg/day the effect is not expected to meaningfully impair your muscle-building capacity — the evidence at this dose is not alarming. Do not use this as an excuse for poor progress.

Retatrutide: May cause nausea, especially at the start. Avoid training immediately after injection if you feel unwell. Stay well hydrated.

10. Supplements

SupplementVerdictDoseCostNotes
Creatine monohydrate High priority 5g/day, any time ~£15–20 for 500g (3–4 months supply) Most evidence-backed supplement in existence. Increases strength, muscle size, and has cognitive benefits. No loading needed. Take daily — timing doesn't matter.
Vitamin D3 High priority for UK 1,000–2,000 IU/day ~£5–8 for 6 months supply You live in Sheffield. You are almost certainly deficient October–April. Affects testosterone, mood, immunity, muscle function. Non-negotiable given UK latitude.
Whey protein powder Recommended (practical tool) 1–2 scoops/day as needed ~£25–35 for 1 kg (budget brands) Not magic — it is food in powder form. Use it when appetite is low or you are short on protein for the day. Do not replace real food with shakes routinely.
Caffeine (pre-workout or coffee) Optional 100–200 mg pre-session Essentially free (coffee) Genuinely improves performance. Black coffee 45 minutes pre-workout is all you need. Avoid proprietary pre-workouts — they are expensive and mostly unnecessary.
Magnesium glycinate Optional 400 mg at night ~£10–15 for 2 months Modest sleep quality improvement. Safe, cheap, potentially useful given your stress levels.
Fish oil / omega-3 Optional 1–2g EPA+DHA/day ~£8–12 for 90 days Anti-inflammatory, cardiovascular and mood benefits. Less urgent if you eat salmon 2–3 times per week. Skip if budget is tight.
BCAAs, glutamine, fat burners, testosterone boosters Not worth it — — BCAAs are redundant if hitting protein targets. Fat burners are marketing. Test boosters are largely ineffective over-the-counter. Save your money.
Minimum effective supplement stack (in order of priority) 1. Creatine 5g/day — buy this first. 2. Vitamin D3 1,000–2,000 IU/day. 3. Whey protein as a practical tool. Everything else is optional.

11. How to know this is working

Measure these things weekly

MetricHow to measureWhat to expect
BodyweightSame time, same conditions (morning, after toilet, before food). Average 3–4 readings per week.Recomp: scale may stay similar or drop slowly. Do not panic if weight stays stable — that often means fat loss + muscle gain occurring simultaneously.
Waist circumferenceTape measure at navel, same time weekly.Should trend downward. This is a better fat loss marker than scale weight.
Mirror progressMonthly front/side photos, same lighting, same time of day.Do not compare daily. Compare month-to-month. Changes are gradual but will be visible by week 8–12.
Gym performanceTrack weights and reps every session.Getting stronger on all lifts = muscle is being built or maintained. This is the clearest real-time signal.
Energy and fitnessSubjective — note in your log.By week 4–6: daily tasks feel easier, stair-climbing is less taxing, general energy should improve.
The clearest early signal it is working Your lifts are going up week on week. You are consistently hitting your protein. Waist is holding steady or declining. Energy is good. You do not need the scale to move aggressively — that is not the goal.

What to adjust and when

ScenarioAction
Weight dropping >0.5 kg/week for 3+ weeksIncrease calories by 150–200 kcal/day — you may be losing muscle along with fat
Weight not moving at all for 4+ weeks AND waist not changing AND no mirror changeReduce calories by 100–150 kcal/day, increase steps by 1,000/day
Lifts stalling across multiple exercises simultaneouslyCheck sleep, check protein, consider a deload week
Persistent fatigue and low motivation lasting >2 weeksDeload, assess sleep, check that you are eating enough

12. What to do if you miss sessions or fall off track

You are a medical student with a part-time job. You will miss sessions. This is not a problem — it is a certainty to plan for.

Missing 1–2 sessions in a week

Do nothing differently. Do not try to compress 4 sessions into 2 remaining days. Just pick up the next planned session and continue normally. One week of reduced training will not cost you meaningful muscle or progress.

Missing an entire week

Return the following week at 80% of your last working weights. Do not try to catch up or "make up" the sessions. Three days back in, you will be back to normal. Muscle memory is real and rapid.

Missing 2+ weeks

Return at 70% of previous working weights for the first week. This protects you from severe DOMS that could put you off again. Progress back to your previous weights rapidly — expect to recover within 2–3 weeks.

Nutrition falls off

One bad day or one bad week does not derail a 12-week plan. The problem is not the bad week — it is the spiral of guilt that follows it. Return to your normal eating the next meal. Not tomorrow, not Monday — the next meal.

Motivation is low

Lower the bar for the session. Go to the gym and do 50% of the plan. Half a session is infinitely better than no session, and you will almost always end up completing most of it once you are there. The habit of going is more important than the quality of any individual session.

13. Mistakes you are most likely to make as a beginner

#MistakeWhy it happensHow to avoid it
1 Ego lifting — too heavy, too soon Being in a gym surrounded by bigger people is psychologically challenging Use the RPE system. Your ego recovers. Your rotator cuff does not.
2 Not logging workouts Feels like faff, seems unnecessary at first You cannot progress what you don't track. Log every set, every session. Use the Notes app if nothing else.
3 Ignoring protein on low-hunger days Retatrutide will significantly blunt appetite Protein is the non-negotiable. Even if you eat nothing else, hit 140g. Use shakes.
4 Skipping lower body sessions Legs are hard, painful, and unsexy to train Legs are half your muscle mass. Skip them and your progress will be noticeably slower. Deadlifts and squats produce more anabolic stimulus than any upper body movement.
5 Changing the programme constantly Social media exposes you to endless "better" programmes Programme hopping is the number one reason beginners fail to progress. Run this plan for 12 weeks without making significant changes. The best programme is the one you actually do.
6 Judging progress by scale weight alone Scale weight is the most visible number During recomp, the scale can stay identical while you lose fat and gain muscle. Use waist measurements, photos, and gym performance as primary metrics.
7 Skipping the warm-up Feels like wasted time when the session is already an hour 5 minutes. No longer. It dramatically reduces injury risk and improves first-set performance. Do it.
8 Rest times too short Feels like you should be working harder, not resting Short rest = weaker subsequent sets = less muscle stimulus = slower progress. Compound lifts need 2–3 minutes. Respect the rest times given.

14. First 2 weeks: exact action plan

The goal of week 1 and 2 Not to get fit. Not to get big. The goal is to establish baseline weights for all exercises, build the training habit, set up your nutrition system, and buy creatine and vitamin D. That is it. Expect to feel uncertain about weights and slightly sore. Both are normal and temporary.

Before you step in the gym (day 1)

  • Buy creatine monohydrate (MyProtein or bulk.co.uk — budget buy). 5g/day starting now.
  • Buy Vitamin D3 1,000–2,000 IU (Boots, Holland & Barrett, or Amazon).
  • Set up your workout log (Notes app, Google Sheets, or a notebook).
  • Do a food shop using the list above.
  • Weigh yourself and measure waist. Record both. This is your baseline.
  • Take a front and side photo. You will compare against this in 4 weeks.

Week 1 — training

MonUpper A

Use the ramp-up method for every single exercise. Do not rush this. Your goal is to find a weight that feels like RPE 6–7. Log everything. Expect the session to run 65–70 minutes including ramp-up sets — this is fine for week 1 only.

TueLower A

Same approach. Start goblet squats if you have never back squatted before. Romanian deadlifts should feel like a strong stretch — not a back exercise. Log everything.

ThuUpper B

You may feel residual soreness from Monday. Train anyway. Intensity is low this week — DOMS will not prevent you completing the session. Same ramp-up approach.

FriLower B

Deadlift is here. Start conservatively — form matters enormously on this lift. Watch the barbell back squat and conventional deadlift on YouTube (Alan Thrall's tutorials are clear and accurate) the night before if you have not done them before.

Week 2 — training

You now have baseline weights. This week: start at those weights, aim for RPE 7–7.5. Apply the double progression rule — if you hit the top of the rep range on all sets, plan to increase weight next week. Your sessions should now fit in 60 minutes or under.

Week 1–2 — nutrition

  • Track food using MyFitnessPal or Cronometer for the first 2 weeks. This is temporary — just to calibrate your eye for what 2,050 kcal and 155g protein actually looks like.
  • After 2 weeks you can move to intuitive eating guided by the meal templates if you prefer.
  • Protein shakes: use if needed to hit target on low-hunger days.

Week 1–2 — steps

Check your step count each evening. If you are under 8,000 on a non-training day, add a 20-minute walk. Delivery days likely cover this already.

15. Quick-reference checklist

Screenshot this section for daily reference.

Every training day

  • 5-min warm-up (cardio + activation)
  • Log exercise, weight, reps, RPE
  • Rest times honoured (2–3 min compounds, 60–90 sec accessories)
  • Last set at RPE 8 minimum
  • No session over 65 min
  • Protein shake or high-protein meal within 2 hours post-session

Every day

  • Creatine 5g
  • Vitamin D3
  • 140g+ protein minimum
  • 2.5L water
  • 8,000+ steps
  • 7h sleep target

Every week (Sunday)

  • Weigh in (3 readings, average them)
  • Waist circumference
  • Review gym log — which lifts are going up?
  • Food shop done for the week
  • 4 sessions completed? If not, why — and is it fixable?

Every 4 weeks

  • Progress photos (same conditions)
  • Review all lifts vs 4 weeks ago
  • Assess energy and motivation (adjust if needed)
  • Check waist trend
  • Consider deload if beat up
The fundamental rule Progressive overload + adequate protein + consistency + sleep. Everything else is detail. If you do those four things for 12 weeks, you will look and feel noticeably different. The plan works if you do.

Plan built April 2026 · Reviewed for retatrutide, dutasteride, and escitalopram · Evidence-based, not conservative for the sake of it · Adjust based on your data, not your feelings