Chief — Training Plan
4-week programme · May 2026
Chief's
Training
Plan
Strip fat · Build muscle · Develop core
122
kg
193
cm
2×
daily
Weekly split
Training Schedule
Tap any day for full session
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Daily stack
Supplements
7 items · timing included
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Fuel
Nutrition & Water
Targets · meal timing
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Daily routine
Core & Mobility
10–15 min · every morning
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The goal
You're not starting from scratch — you're revealing what's already there. Keep the muscle, strip the fat, build the core. End of May: –5kg+ and visible definition. AM = resistance always. PM = metabolic always. Never both heavy.
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Training Schedule
Weeks 1–2
Weeks 3–4
Monday
Upper Push
AM resistance · PM metabolic
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Tuesday
Lower Body
AM resistance · PM zone 2
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Wednesday
Active Recovery
Mobility · optional walk
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Thursday
Back + Traps
AM resistance · PM HIIT
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Friday
Arms + Shoulders
AM resistance · PM zone 2
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Saturday
Full Body Compound
AM heavy · PM mobility
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Sunday
Full Rest
Sleep · recover · adapt
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Monday
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Supplements
Creatine monohydrate
Post-workout or with breakfast
5g/day
Multivitamin
With breakfast
Daily
Zinc + Magnesium
At night — sleep + testosterone
Nightly
Whey isolate
Post-AM + post-PM if needed
30–60g
Omega-3 fish oil
With any meal — joint protection
2–3g EPA
Vitamin D3 + K2
With fatty meal — low sun in Belgium
4000 IU
Black coffee
30 min before AM session only
~200mg
Creatine note: Reduce from 7g to 5g. No extra benefit above 5g — the extra 2g was likely adding water retention. Drink an extra 500ml water daily while on creatine.
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Nutrition & Water
Daily calories
2,700 kcal
Protein
170–185 g
Water
3 litres
Carbs
250–300 g
Meal timing
On waking
500ml water immediately. Before anything else.
Pre-AM session
Small fuel only: 2 eggs, yoghurt, or banana. You don't need to be hungry.
Post-AM session
Whey shake immediately. This is non-negotiable — it protects your muscle.
Midday — main meal
Lean protein + complex carbs + veg. Make this count.
Pre-PM session
Light snack: banana, yoghurt, or small meal 60–90 min before.
Post-PM session
Protein-rich, lower carb: chicken or fish with vegetables.
Limit — not eliminate
Alcohol
Single biggest blocker for fat loss and testosterone. Reduce as much as possible.
Processed sugar
Outside training windows only. Around sessions it's fine.
Late-night eating
Close the kitchen 2–3 hours before sleep.
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Core & Mobility
Daily mobility — every morning (10–15 min)
90/90 hip stretch
60 sec each side. Priority one — opens hips, starts the toe-touch chain.
Cat-cow
10 slow reps. Wakes up the spine, mobilises thoracic and lumbar.
Knee-to-chest hold
30 sec each side. Releases hip flexors and glutes.
Seated forward fold
45–60 sec, breathe into it. Toe-touch progression — a little further each week.
World's greatest stretch
5 reps each side. Hip flexor + thoracic + hamstring in one. Look this up — it will become your best friend.
Dead hang from bar
3×20–30 sec. Decompresses spine, opens shoulders.
Core circuit — end of every PM session (5–8 min)
Dead bug
3×10 each side. Best deep core builder — zero spinal compression.
Plank
Wk1: 3×40s · Wk2: 3×50s · Wk3: 3×60s · Wk4: 3×75s
Pallof press (cable)
3×10 each side. Anti-rotation training — core resists, not just flexes.
Hollow body hold
3×20–30 sec. Anterior chain strength. Fast visible results.
Glute bridge
3×15. Strong glutes = protected lower back at your frame size.
Sleep — the non-negotiable
7–8 hours minimum
Two-a-days fail without it. Growth hormone releases during sleep. Your zinc + magnesium at night directly supports this. No screens 45 min before bed. Room cool and dark.