🏠 Personal OS / 💪 Workout

🏋️ Weekly Training Plan

Train Hard 💪

🌅 Morning gym (6 days) · 🌙 evening core circuit + cycling (every day) · 🎯 Goal: −3 kg fat loss

📄 Open Printable Poster 🍽️ Meal Plan

Day

Form > ego. Pre-workout: day-specific warm-up stretches + 10 min incline walk. Post-workout: day-specific cool-down stretches. Rest 45–60 s between sets.