Workout Plan
Roy Plant
· 28M · 3-day rotation A → B → C
Weight
86.6
kg
2026-05-12
Body fat
26.3
%
Withings BIA
Lean mass
63.8
kg
Withings
VO₂ max
38.9
Apple Watch
Resting HR
50–62
bpm
last 30 d
HRV (SDNN)
~53
ms
down from 80 in 2024
Sleep avg
7.7
h
30-day mean
Steps/day
28.5
k
30-day mean
Strength freq.
~1
/wk
last 24 wk
Visceral fat
3.6
healthy 1–12
Goal
70.0
kg
by 2027-02-28 · −16.6 kg / 42 wk
Day A · Push
7 exercises
Barbell
1
Bench Press (Barbell)
Warm-up
10 reps · 20 kg
4
Sets
6–8
Reps
60
kg
Rest
120 s
Machine
2
Seated Shoulder Press (Machine)
Drop on last set
3
Sets
8
Reps
23–32
kg
Rest
90 s
Machine
3
Chest Fly (Machine)
3
Sets
8–10
Reps
73–75
kg
Rest
60 s
Dumbbell
4
Overhead Press (Dumbbell, single-arm)
3
Sets
8
Reps
18
kg
Rest
60 s
Cable
5
Triceps Rope Pushdown (Cable)
3
Sets
10
Reps
22.5
kg
Rest
60 s
Dumbbell
6
Lateral Raise (Dumbbell)
3
Sets
8
Reps
8
kg
Rest
60 s
Dumbbell
7
Standing Calf Raise
4
Sets
8
Reps
16
kg
Rest
60 s
Day B · Pull
7 exercises
Cable
1
Lat Pulldown (Cable)
Warm-up
10 reps · 35 kg
4
Sets
6
Reps
66
kg
Rest
120 s
Machine
2
Seated Row (Machine)
4
Sets
8
Reps
60
kg
Rest
90 s
Dumbbell
3
Dumbbell Row
Unilateral · lats and mid-back
3
Sets
8
Reps
28
kg
Rest
60 s
Cable
4
Face Pull (Cable)
3
Sets
12
Reps
25
kg
Rest
60 s
Dumbbell
5
Bicep Curl (Dumbbell)
3
Sets
8
Reps
16
kg
Rest
60 s
Machine
6
Lateral Raise (Machine)
3
Sets
10
Reps
45
kg
Rest
60 s
Bodyweight
7
Standing Calf Raise
Single-leg · heel inward rotation
3
Sets
10
Reps
BW
Load
Rest
60 s
Day C · Legs + Core
6 exercises
Machine
1
Leg Extension (Machine)
4
Sets
8
Reps
50
kg
Rest
60 s
Machine
2
Seated Leg Curl (Machine)
4
Sets
8
Reps
35
kg
Rest
60 s
Machine
3
Hip Abduction (Machine)
3
Sets
12
Reps
66
kg
Rest
60 s
Machine
4
Hip Adduction (Machine)
3
Sets
12
Reps
Stack
Load
Rest
60 s
Cable
5
Cable Crunch (kneeling)
3
Sets
12
Reps
50
kg
Rest
60 s
Bodyweight
6
Hanging Knee Raise
3
Sets
10
Reps
BW
Load
Rest
60 s