Train the week.
Not the workout.
Most plans give you a session and leave the other six days blank. The other six days are where the result comes from.
The week we build next adds what you actually do with the day.
How many days will you
actually show up?
Answer with the number you have hit for the last month, not the number you want to hit. A four-day plan you finish beats a six-day plan you drop.
And what does the rest
of your day look like?
Training is a few hours a week. What you do with the rest moves the number more than the training does, so we ask about it separately.
kcal / day on average, and g of it is protein
| Day | Train | Eat | kcal |
|---|---|---|---|
| Week |
Maintenance came out at kcal — your resting number times an activity factor of , from your day job plus your training days. Your goal moves it by . Protein is capped at 40% of calories, fat held between 20% and 35%, and daily figures rounded to the nearest 10.
What the four answers actually trade off
You picked one of four and we never mentioned the other three again. Here they are on one ruler: each block is one session, and the block is as wide as that session is long. Your answer is the filled row.
And when does the same session
come round again?
The table above says which session lands on which day. Read it the other way round and a second thing falls out: how long you wait before you repeat one. The week loops, so the last session of the week counts its gap forward into the next one.
Your week, one square per hour
One square is one hour. Seven rows of twenty-four, which is the whole week, nothing left out. The dark squares are the time you spend in the gym under the plan above. The first screen said the other six days are where the result comes from — this is that sentence, to scale.
How those three are worked out
- Session lengths are typical, not measured. Nothing here times you. The four figures — — — are the ones printed on the frequency cards, and every time figure on this page is those multiplied by the number of days.
- The calorie side does not know about the minutes. A training day adds a flat — to your activity factor whether the session runs forty minutes or ninety. That is a limit of the formula, not a claim that length does not matter — so read the hours and the calories as two separate answers, not one.
- Sessions are grouped by name, not by muscle. Upper · heavy and Upper · volume count as the same session coming round twice. Push and Upper do not, even though they overlap in what they cover — so on the five-day split the real gap for a shared muscle is shorter than the figure shown.
- Gaps wrap around the week. A session on Saturday and the same session next Monday are two days apart, not five days back to Monday. Every gap on this page is counted that way, which is why they add up to seven.
General information, not medical or dietary advice. Every figure comes from a population formula; nothing about you was measured. If you are pregnant, on medication, or managing diabetes, kidney disease or disordered eating, the plan that counts is the one made with your doctor.