Body Recomp.

Volkan · 12-Week Blueprint · Lean / Muscular Build
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05Daily Nutrition

Target 1900–2100 kcal · 160–180g protein · 3L water · 8–10k steps
Calories
target 1900–2100
Protein (g)
target 160–180
Water (L)
min 3
Steps
min 8000–10000
Meals Logged
Breakfast
Lunch
Dinner
Snack
First 14 Days · Stayed Off List
Tap each to confirm you avoided it today.
Dairy
Gluten
Alcohol
Sugar
Processed
Morning Weigh-in

08Weekly Measurements

Sundays · waist, hip, arms, photo, digestion check
cm
cm
cm
cm
kg
/5
Notes / Photo Reference

∞All Records

Everything saved to your linked folder

01Weekly Structure

Mon → Push · Wed → Swim · Fri → Pull · Sun → Swim or Walk

Day 1 — Push + Arms

Monday · 50 min
  1. Incline Dumbbell Press 4 × 8–10
  2. Machine Chest Press 3 × 10
  3. Shoulder Press 3 × 10
  4. Lateral Raise 3 × 12–15
  5. Triceps Pushdown 4 × 10–12
  6. Biceps Curl 3 × 10–12
  7. Incline Treadmill Walk 15 min

Day 2 — Pull + Arms + Glute Tone

Friday · 50 min
  1. Lat Pulldown 4 × 8–10
  2. Chest Supported Row 4 × 10
  3. Rear Delt Fly 3 × 15
  4. Hammer Curl 4 × 10–12
  5. Rope Triceps Pushdown 3 × 12
  6. Romanian Deadlift 2 light × 10
  7. Incline Treadmill Walk 15–20 min

Wednesday — Swim

~35 min
  1. Warm up 5 min
  2. Moderate freestyle 20–25 min
  3. Cool down 5 min

Sunday — Active Recovery

Choose one
  1. Swim 30–40 min
  2. Brisk walk 45 min

07Progressive Overload

Upper body only — +1 rep weekly or +2.5–5% load. No overload on lower body.

06Off-List · First 14 Days

Dairy
Gluten
Alcohol
Sugar
Processed Foods

09Never Do

Heavy squat
Heavy deadlift
Hip thrust
Glute pump workout
Weekend binge eating

10Expected Timeline

Week 2Bloating reduces
Week 4Hip / waist visibly smaller
Week 6Arm & shoulder development
Week 8–12Serious physical transformation
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