Enhanced Workout Plan
Plan Overview
Push/Pull/Legs split designed for 20.3% → 15% body fat by Christmas 2025. Features gym buddy integration, home workout backup options, and ankle-safe progressions based on your Evolt 360 body scan results.
Table of Contents
Key Features
- Flexible Monday - gym or home options based on schedule
- Gym buddy integration on Tuesday for motivation
- Fresh weekend legs when energy is highest
- Ankle-safe progressions throughout all sessions
Weekly Schedule
- Monday: Cardio + Core (35-40 min lunch) OR Home Backup (25-30 min) WFH flexibility
- Tuesday: Push with Gym Buddy (60 min) Post-office energy + social motivation
- Wednesday: Rest Day Office day recovery
- Thursday: Pre-Tennis Prep + Tennis (15 min prep)
- Friday: Pull Focus (50 min lunch) Lax work day energy
- Saturday: Legs Power (45 min morning) Fresh weekend energy
- Sunday: Active Recovery + Planning (20 min)
Ankle Safety Priority
All exercises maintain focus on bilateral movements and machine-based training for ankle stability. Progressive return to sport-specific movements.
Training Days
Monday - Cardio + Core (Primary)
Session Overview - 35-40 minutes (lunch break)
Focus: Enhanced cardio conditioning and core strength at gym Equipment: Cardio machines and floor space Benefits: Full gym session when time and energy allow
Progressive Warm-up (5 min)
- Joint mobility (2 min)
- Easy cardio buildup (3 min)
Enhanced Cardio Block (22 min)
Rowing Machine Intervals (Target: Level 7 intensity)
Session Structure:
- 3 min easy warm-up pace (Level 4-5)
- Main Set: 6 rounds of interval work
- 3 min cool down pace (Level 3-4)
Interval Protocol:
- 1 min steady pace (Level 6 - can maintain conversation)
- 30 sec harder pace (Level 8 - breathing hard but controlled)
- No rest between intervals - continuous movement
Form Focus:
- Drive with legs first, then lean back, then pull arms
- Return in reverse: arms, lean forward, bend knees
- Maintain steady stroke rate during work periods
Alternative: Recumbent Bike Intervals
Equipment: Recumbent exercise bike
Same interval structure as rowing:
- 3 min easy warm-up
- 6 rounds: 1 min steady + 30 sec harder
- 3 min cool down
Benefits:
- Lower impact than rowing
- Easy to maintain steady effort
- Good option if rowing unavailable
Core Strength Circuit (10 min)3 rounds, 60 seconds rest between rounds:
Dead Bugs
Setup: 8-10 reps each side (16-20 total)
Form Focus:
- Lie on back, arms up toward ceiling
- Knees bent 90 degrees, shins parallel to floor
- Lower back pressed firmly against floor
- Extend opposite arm and leg slowly
Lying Leg Raises
Setup: 10-15 reps
Form Focus:
- Lie flat on back, hands under lower back for support
- Start with bent knees (easier) or straight legs (harder)
- Raise legs until thighs perpendicular to floor
- Lower slowly without letting feet touch ground
Russian Twists (Weighted)
Setup: 15-20 reps each side (30-40 total)
Form Focus:
- Seated, leaning back slightly
- Hold 10kg dumbbell, medicine ball, or weight plate
- Rotate torso side to side
- Touch weight to ground beside hips
Equipment Options at Gym:
- 10kg dumbbell (hold one end)
- Medicine ball (if available)
- Weight plate (10-15kg)
Back Extensions (NEW)
Setup: 12-15 reps
Form Focus:
- Use back extension bench or machine
- Hands behind head or crossed over chest
- Lower torso down until comfortable stretch
- Raise up until body is straight (not hyperextended)
Why Added:
- Stronger posterior chain activation than bird dogs
- Better gym equipment utilization
- Complements forward posture from desk work
- You'll feel this working unlike bird dogs
Cool Down (3 min)
- Light stretching, back to work prep
Monday - Home Backup Option
Enhanced Home Workout (25-30 minutes)
Focus: Complete cardio + core session at home when gym isn't practical Equipment: 10kg dumbbell (or water jug), running shoes Benefits: Time-efficient, weather-proof, perfect for busy days
Quick Warm-up (3 min)
- Joint mobility and light movement
- Movement preparation
Structured Running Intervals (12 min)
- 2 min warm-up walk
- 8 rounds of:
- 30 sec harder run (breathing hard but controlled)
- 30 sec easy jog (can talk easily)
- 2 min cool-down walk
Home Core Circuit (10 min)3 rounds, 60 seconds rest between rounds:
Dead Bugs (Home Version)
Setup: 8-10 reps each side (16-20 total)
- Same form as gym version
- Use carpet or yoga mat for comfort
Lying Leg Raises (Home Version)
Setup: 10-15 reps
- Same form as gym version
- Floor space and comfort mat
Weighted Russian Twists
Setup: 15-20 reps each side (30-40 total)
- Use 10kg dumbbell or 4L water jug
- Hold weight with both hands
- Rotate side to side, touch weight to ground beside hips
Superman Extensions (Home Back Extension)
Setup: 12-15 reps
- Lie face down on floor
- Arms extended overhead
- Simultaneously lift chest and legs off ground
- Hold for 1-2 seconds, lower slowly
Why This Replaces Back Extensions:
- Same muscle activation as gym back extensions
- No equipment needed
- Stronger posterior chain than bird dogs
- You'll feel this working
Cool Down (3 min)
- Light stretching, hydration
- Ready for afternoon work
Tuesday - Push with Gym Buddy
Session Overview - 60 minutes (gym buddy energy)
Focus: Chest, shoulders, triceps Equipment: Machines primarily for sharing/spotting ease Benefits: Social motivation, shared equipment, spotting assistance
Social Warm-up (8 min)
- Joint mobility together (3 min)
- Light cardio side by side (4 min)
- Push movement preparation (1 min)
Push Training Block (47 min)
Exercise 1: Incline Chest Press Machine
Setup:
- 4 sets x 8-10 reps
- Rest: 2 minutes time to chat and spot
Form Focus:
- Handles at upper chest level for incline angle
- Don't lock elbows completely
- Control the negative phase
- Drive through handles, focus on upper chest squeeze
Buddy Benefits:
- Spotting for safe progression
- Form checking from side view
- Motivation for extra reps
Why Incline Over Flat:
- Upper chest emphasis that's often underdeveloped
- Better carryover to overhead sports movements
- Perfect setup for the pec fly that follows
Exercise 2: Seated Pec Fly Machine (NEW)
Setup:
- 3 sets x 12-15 reps
- Rest: 90 seconds
Form Focus:
- Seat height so upper arms parallel to floor
- Slight bend in elbows throughout movement
- Squeeze chest muscles together at center
- Control the stretch at the wide position
Why This Is Perfect:
- Completes chest development - hits outer/middle chest fibers that pressing misses
- Amazing muscle feel - you'll actually feel your chest working
- Perfect complement to incline press
- Great gym buddy exercise - easy to spot and encourage
Equipment Notes:
- Pec deck machine (most common)
- Cable fly machine (alternative)
- Focus on the squeeze, not the weight
Exercise 3: Cable Lateral Raise
Setup:
- 4 sets x 10-12 reps (Test minimum cable weight first)
- Rest: 90 seconds
Form Focus:
- Stand beside cable stack, grab handle with far hand
- Raise arm out to side until parallel with floor
- Control the negative slowly
- Feel sides of shoulders working
Equipment Notes:
- Use low cable position
- Single handle attachment
- Start light to test minimum weight
- Backup: Machine Lateral Raise if cable weight too heavy
Exercise 4: Overhead Cable Tricep Extensions
Setup:
- 3 sets x 12-15 reps (Use bar attachment)
- Rest: 60 seconds
Form Focus:
- Face away from cable stack, bar attachment overhead
- Elbows stay stationary and high
- Lower bar behind head until deep tricep stretch
- Extend arms fully but don't lock out harshly
Exercise 5: Cable Tricep Kickbacks
Setup:
- 2 sets x 12-15 reps each arm
- Rest: 45 seconds
Form Focus:
- Single handle attachment, low cable position
- Hinge forward at hips, upper arm parallel to floor
- Extend arm back until straight, squeeze tricep
- Control the return, don't let weight swing
Optional Buddy Cardio (5 min)
- Light bike together if both feeling energetic
- Social cool down and week planning
Friday - Pull Focus
Session Overview - 50 minutes (lax work day energy)
Focus: Back, biceps, and rear deltoids Equipment: Cable machines and pulldown stations Benefits: Lax Friday work energy perfect for focused solo session
Extended Warm-up (7 min)
- Arm circles and shoulder rolls (2 min)
- Light rowing machine (4 min)
- Band pull-aparts if available (1 min)
Pull Training Block (38 min)
Exercise 1: Lat Pulldown Wide Grip
Setup:
- 4 sets x 8-10 reps (Current: 31.8kg, progress to 35kg)
- Rest: 90 seconds
Form Focus:
- Wide grip (1.5x shoulder width)
- Pull to upper chest/collarbone
- Squeeze shoulder blades together
- Control the negative phase
Progression Notes:
- Currently challenging by sets 2-3 at 31.8kg
- Next target: 35kg for same rep range
Exercise 2: Chest Supported Row (Narrow Grip)
Setup:
- 4 sets x 10-12 reps (Progress from 25kg starting point)
- Rest: 90 seconds
Form Focus:
- Narrow grip for increased lat focus
- Chest firmly against pad, feet planted
- Pull handles to lower ribs/upper abdomen
- Squeeze shoulder blades together at peak
Why Narrow Grip:
- Better lat activation than wide grip
- Increased range of motion to chest
- Complements wide-grip pulldowns for complete back development
- More bicep involvement for arm growth
Exercise 3: Rear Delt Fly Machine
Setup:
- 3 sets x 15-20 reps (Current: 25kg x 8 - your favorite exercise!)
- Rest: 60 seconds
Form Focus:
- Sit facing machine, chest against pad
- Handles at shoulder height
- Pull handles apart in wide arc
- Squeeze shoulder blades together
Why This Is Better Than Face Pulls:
- Your favorite exercise - perfect form already
- Fixed range of motion - no getting yanked around
- Perfect muscle targeting - rear delts get hit optimally
- Stable setup every time
Exercise 4: EZ Bar Reverse Curls
Setup:
- 3 sets x 12-15 reps (Start light: 15-20kg total)
- Rest: 60 seconds
Form Focus:
- EZ bar with overhand grip, hands shoulder-width apart
- Elbows close to sides, don't swing
- Slow controlled movement both up and down
- Focus on forearm burn, not bicep activation
Tennis Benefits:
- Grip strength for racquet control
- Wrist stability for injury prevention
- Forearm balance after heavy pulling exercises
Exercise 5: Preacher Bicep Curls
Setup:
- 3 sets x 12-15 reps (Start light, focus on control)
- Rest: 45 seconds
Form Focus:
- Chest against preacher pad, arms over the angled surface
- Slow controlled negatives (2-3 seconds)
- Don't fully lock out at bottom (keep tension)
- Squeeze at top of movement
Why Better Than Regular Curls:
- Eliminates momentum and cheating
- Fixed arm position forces biceps isolation
- Better mind-muscle connection
- Consistent range of motion every rep
Perfect Arm Finish:
- Reverse curls hit forearms and extensors
- Preacher curls isolate biceps with perfect form
- Complete arm development to finish pull day
Equipment Options:
- Machine preacher curl (preferred)
- Dumbbell preacher curl
- Barbell preacher curl
Cool Down (5 min)
- Cross-body shoulder stretches
- Light walking, weekend prep
Saturday - Legs Power
Session Overview - 45 minutes (fresh weekend energy)
Focus: Quad dominant with hamstring lengthening (RDLs) Equipment: Hack squat, extension machines, free weight area for RDLs Benefits: Fresh energy for heavy lifting, ankle-safe progressions
Comprehensive Warm-up (8 min)
- Light walking (2 min)
- Hip circles and leg swings (3 min)
- Ankle mobility focus (3 min) critical preparation
Legs Power Block (32 min)
Exercise 1: Hack Squat Machine
Setup:
- 4 sets x 8-10 reps (Start conservative, progress weekly)
- Rest: 2 minutes this is your heavy compound movement
Form Focus:
- Back flat against pad, shoulders under shoulder pads
- Feet positioned shoulder-width apart on platform
- Lower until thighs parallel or comfortable depth
- Drive through heels to return to start
Ankle Safety Priority:
- Both feet planted firmly throughout
- More natural squat movement than leg press
- Control the descent carefully
- Better quad activation than leg press
Benefits over Leg Press:
- More athletic movement pattern
- Better quad development
- Easier progressive overload
Exercise 2: Romanian Deadlifts (RDLs)
Setup:
- 4 sets x 10-12 reps (Start light: 20-30kg total)
- Rest: 90 seconds
Form Focus:
- Hip hinge pattern - push hips back first
- Slight knee bend, mostly straight legs
- Lower until comfortable hamstring stretch
- Drive hips forward to return to standing
Hamstring Benefits:
- Lengthens hamstrings - opposite of shortening
- Builds posterior chain strength
- Improves hip mobility
- Perfect for tennis movement prep
Ankle Considerations:
- Both feet planted throughout movement
- Start very light to master pattern
- Focus on balance and control
Exercise 3: Standing Calf Raise Machine
Setup:
- 4 sets x 15-20 reps (Current: 20kg+ feels good)
- Rest: 60 seconds
Form Focus:
- Full range of motion - deep stretch to high contraction
- Heels below footpad level for stretch
- Rise as high as possible on toes
- Control both up and down phases
Ankle Strength Priority:
- Critical for your ankle injury history
- Build strength in safe, controlled environment
- Your current 20kg baseline is excellent
Exercise 4: Hip Abductor Machine
Setup:
- 3 sets x 12-15 reps (Start: 15-25kg)
- Rest: 60 seconds
Form Focus:
- Seated upright, back against pad
- Press knees apart against resistance
- Hold peak position for 1 second
- Control the return together
Tennis Benefits:
- Lateral movement stability
- Court direction change strength
- Hip stability for serve power
Tennis Power Finisher (3 min)
Jump Squats
Setup:
- 3 sets x 6-8 reps
- Rest: 60 seconds between sets
Critical Ankle Safety:
- Both feet landing together ALWAYS
- No single-leg variations ever
- Soft landings - bend knees to absorb
- Stop immediately if any ankle discomfort
Form Focus:
- Squat down until thighs parallel
- Explosive jump upward
- Land softly on both feet simultaneously
- Immediately descend into next rep
Ankle Recovery (2 min)
- Ankle alphabet - 30 seconds each foot
- Standing calf stretch - 45 seconds each leg
Exercise References
For detailed exercise instructions, form cues, Jefit video links, and progression guidelines, see the Complete Exercise Guides.
Key Exercise Categories:
- Pull Day: Lat Pulldown, Chest Supported Row, Rear Delt Fly
- Push Day: Incline Chest Press, Seated Pec Fly, Cable Lateral Raise
- Leg Day: Hack Squat, RDLs, Calf Raises
- Cardio & Core: Dead Bugs, Lying Leg Raises, Back Extensions
Progression Guidelines
Training Load Progression
Month 1 (September): Foundation
- Focus: Perfect form, establish baseline weights
- Progression: Increase weight when you can complete all sets with 2 reps in reserve
- Rest periods: Take full prescribed rest
Month 2 (October): Building Momentum
- Weight increases: 2.5-5kg for upper body, 5-10kg for lower body
- Intensity: RPE 7-8/10 (challenging but controlled)
- Monitor: Strength maintenance as calories drop
Months 3-4 (Nov-Jan): Final Push
- Focus: Strength preservation over progression
- Strategy: Maintain weights, perfect technique
- Flexibility: Extra rest days if severely fatigued
Session-Specific Progression
Pull Day (Friday):
- Lat Pulldown: Progress from 31.8kg → 35kg → 40kg over 8 weeks
- Chest Supported Row: Start at 25kg, progress to 30kg+ with proper form
- Rear Delt Fly: Building on your current 25kg x 8 success
Push Day (Tuesday):
- Incline Chest Press: Start conservative, progress 2.5kg every 2 weeks
- Seated Pec Fly: Focus on muscle feel over heavy weight
- Cable Lateral Raise: Test minimum cable weight, progress gradually
Leg Day (Saturday):
- Hack Squat: Fastest progression potential - 10-20kg increases possible
- RDLs: Start very light (20-30kg), focus on hip hinge pattern first
- Calf Raises: Build on your 20kg success gradually
Cardio Progression
Monday Cardio (Both Options):
- Week 1-2: 6 intervals, focus on maintaining Level 7 intensity
- Week 3-4: 7 intervals, same intensity focus
- Week 5+: Consider 8 intervals or increase work period to 45 seconds
Schedule Optimization
Gym Buddy Integration
Tuesday Benefits:
- Motivation: Consistent training partner
- Spotting: Safe progression on chest/shoulder work
- Equipment sharing: More efficient use of machines
- Social accountability: Harder to skip sessions
Work Schedule Management
Monday Flexibility:
- Primary: Gym cardio + core when time/energy allows
- Backup: Home workout when schedule is tight
- Decision factors: Evening plans, energy levels, weather
Friday Pull Focus:
- Lax work day energy: Perfect for focused solo session
- Extended warm-up: Take time to prepare properly
- Mind-muscle connection: Focus on your favorite exercises (rear delt fly, EZ bar reverse curls)
Saturday Morning Advantage:
- Fresh energy: Best time for heavy leg work
- Weekend mindset: More time for proper warm-up and recovery
- RDL practice: Learn hip hinge pattern when alert
Tennis Integration
Thursday Preparation:
- Ankle-focused warm-up following Saturday leg session
- Mobility priority over strength
- Performance expectation: Technique focus rather than explosive power
Weekly Flow:
- Monday cardio doesn't interfere with Thursday tennis
- Tuesday push gives arms 2 days rest before tennis
- Saturday legs gets 5 days recovery before next tennis
Home Equipment Recommendations
For Home Backup Days:
- 10kg dumbbell - optimal weight for Russian twists
- 4L water jug - budget alternative
- Running shoes - for outdoor intervals
- Phone timer - for interval tracking
Health & Safety Guidelines
Fat Loss Training Considerations
Calorie Deficit Management:
- Pre-workout fuel: 100-200 calories 1-2 hours before longer sessions
- Hydration: Extra attention during 60-minute Tuesday sessions
- Recovery: Flexibility in choosing gym vs home on Monday
Ankle-Specific Safety
RDL Considerations:
- Start very light - master hip hinge pattern first
- Both feet planted throughout movement
- Stop immediately if any ankle instability
- Progress weight only when balance is perfect
Daily Ankle Prep:
- Saturday pre-workout: Extended ankle mobility (5+ minutes)
- Post-RDL: Gentle ankle circles and stretches
- Weekly assessment: Monitor ankle response to new movement patterns
Warning Signs
Reduce intensity or take rest day if:
- Persistent fatigue lasting more than 2 days
- Strength declining for 2+ consecutive sessions
- Ankle pain or instability during or after RDLs
- Sleep disruption from training stress
- Gym buddy sessions becoming overly competitive vs. supportive
Enhanced Plan Success Strategy
Your optimal muscle mass baseline (32.6kg) supports this intensive approach. The gym buddy accountability on Tuesday, flexible Monday options, and fresh weekend leg sessions create the perfect setup for accelerated progress toward your Christmas goal.
Progressive Overload Priority
With your aggressive timeline, focus on consistent progression over perfection. The push/pull/legs split allows maximum intensity per muscle group while maintaining safety through machine-based movements and proper rest distribution.
Related Resources
- Fat Loss Meal Plan - Coordinated calorie progression to support enhanced training
- Exercise Guides - Detailed instructions for all movements
- Progress Tracking - Monitor strength gains during deficit phase