Pick session

ABGoToday

History

Clear local logs

Rest time

6090120180 s

Nutrition

• ~2800–3000 kcal/day (+300–500)
• Protein 125–160 g/day, 3–5 meals of 30–40 g
• Gain 0.25–0.5 kg/week (weekly avg weight)
• Fat ~70–90 g, carbs the rest
• Sleep 7–9 h, 3+ L water, creatine optional

Rules

• All kettlebell exercises: 16kg bell.
• Per-side exercises: each set = reps per side (log reps for one side).
• Hit the top of the rep range on all sets → slow the tempo (3–4s lowering) / add a pause, then add reps.
• Same plan every week. Sessions alternate A, B, A, B on Tue/Thu/Sat.