Weekly plan
Every Sunday (or your fixed planning day), spend 30–45 minutes blocking training, meal prep, and recovery on the calendar—cheaper than daily willpower.
Planning flow
| Step | Time | Output |
|---|---|---|
| Scan calendar | 5 min | Flag heavy meeting / travel / social meals |
| Block training | 10 min | 3–6 immovable slots |
| Write sessions | 10 min | Current split + main lifts |
| Meal prep block | 5 min | Shop + batch cook |
| Sleep anchor | 5 min | Fixed wake time (prioritize over bedtime) |
Template (copy-paste)
【This week】4 lifts + 140g protein/day
Mon 07:00 Upper push — bench 4×6-8, accessories per strength page
Tue 07:00 LISS 30min + mobility 10min
Wed 07:00 Lower — squat 4×6-8
Thu Rest — optional walk
Fri 07:00 Upper pull — row/pull-up
Sat 10:00 Meal prep 90min | optional cardio
Sun Review 15min + draft next week
Wake: 06:30 fixed | Grocery: chicken, oats, frozen veg
Life conflicts
| Conflict | Strategy |
|---|---|
| Only 2 days | 2× full body; keep mains |
| Travel | Hotel gym full-body; protein from stores/powder |
| Big dinner | See nutrition · dining out; don’t skip training—maybe lower volume |
| Illness | No heavy work; return via deload week |
Sunday checklist
- Training days on calendar (commute included)
- Main lifts and set/rep ranges written
- Prep/shop time blocked
- High-load social days marked “flexible eating”
- Aligned with tracking sheet