Member Area
Welcome, Tamzin
YOUR NUTRITION GOALS
DAILY CALORIES
1700
DAILY PROTEIN
100g
DAILY WATER INTAKE
2.5ltr
! Nutrition notes
Aim to hit your daily calorie target
Prioritise protein in each meal
Stay hydrated
YOUR WORKOUTS
YOUR WORKOUTS
DAY 1
DAY 2
UPPER BODY
DAY 3
BACK & SHOULDERS
DAY 4
REST
DAY 5
CARDIO
DAY 6
BACK & SHOULDERS
Your personalised weekly plan
Goal: Build strength, improve fitness, support fat loss
Focus: Full body training + consistency
Sessions: 3 gym, 2 light activity, 2 recovery
WEEK 1
Day 1: Lower Body
(Strength Focus)
Squats – 3 x 10
Walking Lunges – 3 x 12 (each leg)
Glute Bridges – 3 x 12
Core: Plank – 3 x 30–45 sec
Day 2: Upper Body
Dumbbell Chest Press – 3 x 10
Lat Pulldown – 3 x 10
Shoulder Press – 3 x 10
Dumbbell Rows – 3 x 10
Core: Russian Twists – 3 x 20
Day 3: Active Recovery
30–45 min walk
Light stretching or mobility
Day 4: Lower Body
(Glutes & Conditioning)
Hip Thrusts – 3 x 12
Step Ups – 3 x 10 each leg
Leg Press – 3 x 12
Hamstring Curls – 3 x 12
Finisher: 10 min incline walk
Day 5: Upper Body & Core
Assisted Pull Ups / Lat Pulldown – 3 x 10
Dumbbell Shoulder Press – 3 x 10
Bicep Curls – 3 x 12
Tricep Pushdowns – 3 x 12
Core: Leg Raises – 3 x 12
Day 6: Cardio / Steps Focus
8,000–12,000 steps or
20–30 min steady cardio (bike, cross trainer, walk)
Day 7: Rest Day
Full rest or light movement (walk/stretch)
Key Notes
Focus on good form over weight
Rest 60–90 seconds between sets
Increase weight gradually each week
Stay consistent — results come from routine