Beginner · 80 kg · 178 cm
4-day program
Muscle building, fat loss, posture correction
Mon
D1
Tue
—
Wed
D2
Thu
—
Fri
D3
Sat
—
Sun
D4
Sessions
4 /week
~55 min each
Protein target
130g
per day
Before every session: do the 8-min warm-up routine first. It prepares your joints, raises your core temp, and prevents injury. Don't skip it. View warm-up →
Monday
Day 1 — Chest, Shoulders & Posture
50-60 min
⌄
Warm-up
Rowing machine
After general warm-up. Back straight, pull with elbows — opens the chest.
5 min
easy pace
Strength
Chest press machine
Elbows at 45°, not flared out. Safer than a barbell for beginners.
3×12
rest 90s
Lat pulldown
Pull to your chest, never behind the neck.
3×12
rest 90s
Lateral raises (dumbbells)
5-7 kg, controlled. Stop at shoulder height.
3×15
rest 60s
Face pull (cable)
Posture corrector #1. Elbows high, pull toward your face.
3×15
rest 60s
Core
Plank
Flat back, abs and glutes contracted. No hips in the air.
3×30s
rest 45s
Wednesday
Day 2 — Back & HIIT Cardio
55-65 min
⌄
Warm-up
Elliptical
After general warm-up. 5 min at moderate pace to activate without fatigue.
5 min
easy pace
Strength — back
Barbell or machine row
Slightly bent over, pull elbow toward your hip — not toward the ceiling.
4×10
rest 90s
Seated cable row
Sit tall at the end of the movement — pulls shoulders back.
3×12
rest 90s
Superman (floor)
Lie face down, lift arms and legs simultaneously. Hold 2s at the top.
3×15
rest 60s
HIIT Cardio
Treadmill or bike — intervals
30s max effort → 90s rest. Repeat 8 times. Burns fat while preserving muscle.
8 rounds
30s / 90s
Friday
Day 3 — Legs & Core
55-65 min
⌄
Warm-up
Slow bodyweight squats
After general warm-up. 3-second descent, activates hips and knees.
2×10
no rest
Strength — legs
Leg press
Feet shoulder-width, knees tracking over toes.
4×12
rest 2 min
Walking lunges (dumbbells)
4-8 kg. Front knee at 90°, rear knee barely touches the floor.
3×10/leg
rest 90s
Lying leg curl
Squeeze hard at the top of the movement.
3×12
rest 90s
Calf raises (leg press)
Rise as high as possible, hold 1s at the top, lower slowly.
3×20
rest 60s
Core
Cable crunch (high pulley)
Crunch your abs, not your neck. More effective than floor crunches.
3×15
rest 60s
Mountain climbers
20 seconds at a sustained pace. Cardio + core combined.
3×20s
rest 45s
Sunday
Day 4 — Full Body & Zone 2
60-70 min
⌄
Strength
Goblet squat (dumbbell)
Dumbbell against your chest, back straight. Best beginner squat.
3×12
rest 90s
Dumbbell shoulder press
Arms at 90° at the start, press up without locking elbows.
3×12
rest 90s
Single-arm dumbbell row
One knee and hand on the bench. Pull elbow toward your hip.
3×10/side
rest 90s
Hip thrust (bodyweight)
Shoulders on the bench, drive hips toward the ceiling. Great for posture.
3×15
rest 60s
Zone 2 Cardio
Incline treadmill or elliptical
Conversational pace, 120-140 bpm. Burns fat without breaking down muscle.
25 min
moderate
Every session · 7-8 min
Warm-up routine
Do this before every workout, before touching any machine.
Joint mobility
3 min
1
Neck circles
Slow, controlled rotation. Both directions.
10 reps
2
Arm circles
Large circles, forward then backward. Warms up shoulders and rotator cuff.
10 each
3
Hip circles
Hands on hips, large rotation. Opens up hip flexors.
10 each
4
Ankle rotations
Lift one foot, rotate ankle. Both feet.
10 each
5
Wrist circles
Both directions. Especially important before chest and shoulder work.
10 each
Cardio activation
2 min
6
Jumping jacks
Raises heart rate, activates the whole body. Keep a steady rhythm.
30s
7
High knees
March in place, knees to hip height. Engages core and hip flexors.
30s
8
Arm swings
Cross arms in front of chest then open wide. Loosens chest and shoulders.
20 reps
9
Leg swings
Hold a wall, swing each leg forward and back. Warms up hips and hamstrings.
10 each
Movement prep
2-3 min
10
Bodyweight squats
Slow and controlled. Activates legs and glutes before any lower body work.
10 reps
11
Push-up (kneeling or full)
Warms up chest, shoulders and triceps before pressing movements.
8 reps
12
Cat-cow stretch (floor)
On all fours: arch and round your back slowly. Mobilizes the spine.
8 reps
Then: for your first exercise of the day, do one light warm-up set at 50% of your working weight before the real sets. This is your last preparation step before going full effort.
Monday · 50-60 min
Chest, Shoulders & Posture
Before every session: (7-8 min) before this session. View →
Machine warm-up
Rowing machine
Back straight, pull with elbows — opens the chest and activates the back.
5 min
easy pace
Strength
Chest press machine
Elbows at 45°, not flared. Safer than a barbell for beginners.
3×12
rest 90s
Lat pulldown
Pull to your chest, never behind the neck. Balances chest/back ratio.
3×12
rest 90s
Lateral raises (dumbbells)
5-7 kg, controlled. Stop at shoulder height.
3×15
rest 60s
Face pull (cable)
Posture corrector #1. Elbows high, pull toward your face.
3×15
rest 60s
Core
Plank
Flat back, abs and glutes contracted. No hips in the air.
3×30s
rest 45s
Why lat pulldown here? Always balance chest and back in the same session — neglecting the back creates muscular imbalances that worsen posture.
Wednesday · 55-65 min
Back & HIIT Cardio
Before every session: (7-8 min) before this session. View →
Machine warm-up
Elliptical
5 min at moderate pace to raise heart rate before strength work.
5 min
easy pace
Strength — back
Barbell or machine row
Slightly bent over, pull elbow toward your hip — not toward the ceiling.
4×10
rest 90s
Seated cable row
Sit tall at the end of the movement — opens shoulders back.
3×12
rest 90s
Superman (floor)
Face down, lift arms and legs simultaneously. Hold 2s at the top.
3×15
rest 60s
HIIT Cardio — 20 min
Treadmill or bike — intervals
30s max effort → 90s rest. Repeat 8 times. Burns more calories than 40 min steady cardio.
8 rounds
30s / 90s
HIIT vs steady cardio: burns more calories in 20 min and preserves muscle mass much better than long slow cardio.
Friday · 55-65 min
Legs & Core
Before every session: (7-8 min) before this session. View →
Machine warm-up
Slow bodyweight squats
3-second descent. Activates hips and knees before loading.
2×10
no rest
Strength — legs
Leg press
Feet shoulder-width, knees tracking over toes.
4×12
rest 2 min
Walking lunges (dumbbells)
4-8 kg. Front knee at 90°, rear knee barely touches the floor.
3×10/leg
rest 90s
Lying leg curl
Squeeze hard at the top of the movement.
3×12
rest 90s
Calf raises (leg press)
Rise as high as possible, hold 1s, lower slowly.
3×20
rest 60s
Core
Cable crunch (high pulley)
Crunch abs, not neck. More effective than floor crunches.
3×15
rest 60s
Mountain climbers
20 seconds at a sustained pace. Cardio + core at once.
3×20s
rest 45s
Why legs? Largest muscle group in your body — burns the most calories per session and triggers the most testosterone release, which accelerates overall results.
Sunday · 60-70 min
Full Body & Zone 2
Before every session: (7-8 min) before this session. View →
Strength
Goblet squat (dumbbell)
Dumbbell against your chest, back straight. Best beginner squat pattern.
3×12
rest 90s
Dumbbell shoulder press
Arms at 90° at the start, press up without locking elbows.
3×12
rest 90s
Single-arm dumbbell row
One knee and hand on the bench. Pull elbow toward your hip.
3×10/side
rest 90s
Hip thrust (bodyweight)
Shoulders on bench, drive hips toward the ceiling. Great for glutes and posture.
3×15
rest 60s
Zone 2 Cardio — 25 min
Incline treadmill or elliptical
Conversational pace, 120-140 bpm. Burns fat without breaking down muscle.
25 min
moderate
Zone 2: 60-70% of your max heart rate. The optimal zone for fat burning and recovery from the intense sessions earlier in the week.
Nutrition
Eating right
Fat is lost in the kitchen. Muscle is built at the gym.
Protein / day
130g
1.6 g × 80 kg
Calorie deficit
-250kcal
per day, no more
Best protein sources — tight budget
Chicken breast
31g / 100g
200g = 62g protein
Canned tuna
26g / can
~0.70€ at Lidl
Whole eggs
6g / egg
12 eggs ≈ 2.20€
0% cottage cheese
8g / 100g
500g ≈ 1.20€
Dry lentils
9g / 100g cooked
500g ≈ 1.20€
Sardines (canned)
20g / can
+ omega-3
Sample day — ~145g protein
Morning — 3 eggs + fromage blanc 150g33g
Lunch — 200g chicken + rice + veg65g
Snack — 1 whey shake or 1 can of tuna25g
Dinner — tuna + 150g lentils22g
Creatine: 3-5g every single day, regardless of whether you train. Timing doesn't matter. Visible results on strength and recovery after 2-3 weeks of consistent use.
Lidl Rezé · 1 month
Grocery list
Tap items to check them off. Saves across sessions.
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Protein
~38€
Chicken breast (frozen)
Lidl Preferred Selection — best value per gram of protein
4 × 1kg
~22€
Canned tuna in water
Avoid oil. Stock up when on promo.
16 cans
~7€
Eggs (x12)
4 packs = ~192 eggs for the month
4 packs
~9€
Dairy
~14€
0% fromage blanc / cottage cheese
Lidl Milbona — cheapest high-protein dairy. Buy 2-3 at a time.
8 × 500g
~10€
Semi-skimmed milk (1L)
For shakes. Lidl Milbona.
4 × 1L
~4€
Carbs & grains
~8€
Basmati rice (2kg)
Lidl own brand
2 × 2kg
~4€
Rolled oats (500g)
Lidl Harvest Basket — ideal breakfast, slow-digesting carbs.
2 bags
~1.80€
Dry lentils (500g)
Cheap protein + carbs combo. Cook in bulk on Sundays.
2 bags
~2.40€
Vegetables
~12€
Frozen mixed vegetables (1kg)
Same nutrition as fresh, cheaper
4 bags
~6€
Canned tomatoes
Base for sauces and lentils
8 cans
~4€
Garlic bulbs
Lasts the whole month
2 bulbs
~1€
Onions (1kg bag)
Base of most meals
1 bag
~1€
Healthy fats
~8€
Olive oil (750ml)
Lidl Italiamo — 1 bottle lasts the month
1 bottle
~4€
Canned sardines
High protein + omega-3. Good tuna alternative.
4 cans
~4€
Pantry & seasoning
~6€
Chicken stock cubes
For lentils and rice
1 pack
~0.80€
Cumin, paprika, turmeric
Buy once, lasts months
3 jars
~3€
Soy sauce (low sodium)
For tuna bowls
1 bottle
~1.20€
Salt & black pepper
If you need them
1 each
~1€
Supplements (you have these)
already bought
Whey protein
1 scoop post-workout only, or when you can't hit 130g from food.
✓ have it
0€
Creatine monohydrate
3-5g every day, any time. Mix into water or your shake.
✓ have it
0€
Creatine chewables (3g)
Use at the gym — same effect as powder.
✓ have it
0€
Optional upgrades
~8€ extra
Skyr or Greek yogurt 0%
Higher protein than regular yogurt. Lidl Milbona skyr is the best value.
4 × 150g
~4€
Frozen spinach (750g)
Great in omelettes or rice.
2 bags
~2€
Banana bunch
Pre-workout carbs or post-workout snack. Lidl always has them cheap.
weekly
~2€
Shopping tip: Lidl Rezé restocks fresh produce on Tuesday and Friday mornings. Frozen chicken breast is usually cheaper than fresh — same protein, easier to portion. Check the Lidl+ app for weekly deals on protein items.
Weekly meal prep · ~2h Sunday
Meal prep recipes
Cook once on Sunday, eat well all week. Everything uses your Lidl haul.
The method: cook all 5 recipes in one Sunday session (~2h). Store in airtight containers — lasts 5 days in the fridge.
🍗
Spicy garlic chicken + rice
⌄
620
kcal
62g
protein
65g
carbs
12g
fat
Ingredients
Chicken breast (sliced)800g
Basmati rice300g dry
Garlic (minced)4 cloves
Olive oil2 tbsp
Cumin, paprika, salt1 tsp each
Cherry tomatoes200g
Steps
1
Cook rice. Mix cumin, paprika, salt and garlic in a bowl.
2
Coat chicken slices in the spice mix.
3
Heat olive oil in a pan on high heat. Cook chicken 4-5 min each side until golden.
4
Add cherry tomatoes in the last 2 minutes. Toss together.
5
Divide into 4 containers with rice. Done.
Pro tip: double the batch and freeze half — meals for week 2 with zero extra work.
🥚
High-protein egg & veggie scramble
⌄
420
kcal
38g
protein
8g
carbs
26g
fat
Ingredients
Eggs6
Fromage blanc 0%100g
Frozen spinach or peas150g
Onion½
Olive oil, salt, pepperto taste
Steps
1
Whisk eggs with fromage blanc — makes them creamier and adds protein.
2
Sauté onion 2 min. Add vegetables and cook 2 more minutes.
3
Pour in egg mix. Stir on medium heat until just set. Season.
Works as: breakfast, post-workout, or quick dinner. 10 minutes flat.
🫘
Moroccan spiced lentils
⌄
480
kcal
28g
protein
70g
carbs
6g
fat
Ingredients
Red lentils400g dry
Canned tomatoes1 can (400g)
Onion1 large
Garlic3 cloves
Cumin, paprika, turmeric1 tsp each
Stock cube + 800ml water1 cube
Steps
1
Sauté onion and garlic in olive oil for 3 min until golden.
2
Add spices, stir 30 seconds to bloom them.
3
Add lentils, tomatoes, stock and water. Stir well.
4
Simmer 20-25 min on medium-low until thick and creamy.
5
Blend half with your mini blender for smoother texture.
Taste hack: squeeze half a lemon at the end — completely changes the flavour.
🥑
Tuna & avocado power bowl
⌄
520
kcal
45g
protein
40g
carbs
18g
fat
Ingredients
Canned tuna (drained)1 can
Avocado½
Cooked rice150g
Cherry tomatoeshandful
Soy sauce + lemon juice1 tbsp each
Garlic powder, pepperpinch
Steps
1
Mix soy sauce, lemon juice and garlic powder.
2
Add tuna and toss to coat.
3
Build the bowl: rice, tuna, avocado, tomatoes. Drizzle sauce on top.
No-cook meal: zero cooking. Perfect right after the gym.
🥤
Protein smoothie (post-workout)
⌄
420
kcal
48g
protein
42g
carbs
8g
fat
Ingredients
Whey protein (1 scoop)30g
Banana1
Fromage blanc 0%150g
Semi-skimmed milk150ml
Creatine (optional)3-5g
Steps
1
Put everything in your mini blender.
2
Blend 20-30 seconds.
3
Drink immediately after training. Banana restores glycogen, whey starts muscle repair.
Add your creatine here — easiest way to never forget your daily dose.
Sunday prep order: ① Start lentils (30 min) → ② Cook rice → ③ Cook chicken → ④ Egg scramble last (eat fresh). Smoothie always fresh, 2 min.
Weekly meal prep · ~2h Sunday
Meal prep recipes
Cook once on Sunday, eat well all week. Everything uses your Lidl haul.
The method: cook all 5 recipes in one Sunday session (~2h). Store in airtight containers — lasts 5 days in the fridge.
🍗
Spicy garlic chicken + rice
⌄
620
kcal
62g
protein
65g
carbs
12g
fat
Ingredients
Chicken breast (sliced)800g
Basmati rice300g dry
Garlic (minced)4 cloves
Olive oil2 tbsp
Cumin, paprika, salt1 tsp each
Cherry tomatoes200g
Steps
1
Cook rice. Mix cumin, paprika, salt and garlic in a bowl.
2
Coat chicken slices in the spice mix.
3
Heat olive oil in a pan on high heat. Cook chicken 4-5 min each side until golden.
4
Add cherry tomatoes in the last 2 minutes. Toss together.
5
Divide into 4 containers with rice. Done.
Pro tip: double the batch and freeze half — meals for week 2 with zero extra work.
🥚
High-protein egg & veggie scramble
⌄
420
kcal
38g
protein
8g
carbs
26g
fat
Ingredients
Eggs6
Fromage blanc 0%100g
Frozen spinach or peas150g
Onion½
Olive oil, salt, pepperto taste
Steps
1
Whisk eggs with fromage blanc — makes them creamier and adds protein.
2
Sauté onion 2 min. Add vegetables and cook 2 more minutes.
3
Pour in egg mix. Stir on medium heat until just set. Season.
Works as: breakfast, post-workout, or quick dinner. 10 minutes flat.
🫘
Moroccan spiced lentils
⌄
480
kcal
28g
protein
70g
carbs
6g
fat
Ingredients
Red lentils400g dry
Canned tomatoes1 can (400g)
Onion1 large
Garlic3 cloves
Cumin, paprika, turmeric1 tsp each
Stock cube + 800ml water1 cube
Steps
1
Sauté onion and garlic in olive oil for 3 min until golden.
2
Add spices, stir 30 seconds to bloom them.
3
Add lentils, tomatoes, stock and water. Stir well.
4
Simmer 20-25 min on medium-low until thick and creamy.
5
Blend half with your mini blender for smoother texture.
Taste hack: squeeze half a lemon at the end — completely changes the flavour.
🥑
Tuna & avocado power bowl
⌄
520
kcal
45g
protein
40g
carbs
18g
fat
Ingredients
Canned tuna (drained)1 can
Avocado½
Cooked rice150g
Cherry tomatoeshandful
Soy sauce + lemon juice1 tbsp each
Garlic powder, pepperpinch
Steps
1
Mix soy sauce, lemon juice and garlic powder.
2
Add tuna and toss to coat.
3
Build the bowl: rice, tuna, avocado, tomatoes. Drizzle sauce on top.
No-cook meal: zero cooking. Perfect right after the gym.
🥤
Protein smoothie (post-workout)
⌄
420
kcal
48g
protein
42g
carbs
8g
fat
Ingredients
Whey protein (1 scoop)30g
Banana1
Fromage blanc 0%150g
Semi-skimmed milk150ml
Creatine (optional)3-5g
Steps
1
Put everything in your mini blender.
2
Blend 20-30 seconds.
3
Drink immediately after training. Banana restores glycogen, whey starts muscle repair.
Add your creatine here — easiest way to never forget your daily dose.
Sunday prep order: ① Start lentils (30 min) → ② Cook rice → ③ Cook chicken → ④ Egg scramble last (eat fresh). Smoothie always fresh, 2 min.
Posture correction
Posture
Key exercises spread across all sessions
Face pull (cable)
The #1 posture exercise. Strengthens external shoulder rotators and opens the chest. Do this every upper body session without exception.
Sets3×15
Rest60s
WhenD1 + D4
Seated cable row
Strengthens rhomboids and mid-trapezius. Directly corrects the forward shoulder roll that causes most poor posture.
Sets3×12
Rest90s
WhenD2
Superman (floor)
Strengthens spinal erectors and lower back — the muscles that keep your spine upright. Essential if you spend long hours sitting.
Sets3×15
Rest60s
WhenD2
Rowing (all variations)
The foundation of back strength. Pull elbows toward your hips — activates the lat and helps straighten the spine.
Sets4×10
Rest90s
WhenD2 + D4
Daily habits
→Walk 30 min on rest days
→Stand up every 45 min if you work sitting
→Screen at eye level, shoulders pulled back
→Allow 8 weeks to feel a real difference