20 Week Lean Athletic Transformation
Target: Lean athletic body with visible abs
Progress1/20
Frequency5D
ActiveP1
Phase Strategy
Foundation & Fat Loss
Focus: 12-15 reps • 60-90s recovery
M
MondayChest + Triceps
T
TuesdayBack + Biceps
W
WednesdayLegs + Core
T
ThursdayShoulders + Arms
F
FridayFull Body + Cardio
Nutrition
Daily Calories
2100kcal
Daily Protein
130grams
- Tempo: Controlled 2:1:2
- 10-15 min incline walk