Your Next Week's Fat Loss & Muscle Plan

Tired of working out aimlessly and still carrying that stubborn pudge while missing the strength gains you deserve?

The truth is SIMPLE: most people overcomplicate transformation. They chase fancy equipment, overthink supplements, and follow programs built for Instagram—not results.

I've got you covered with a no-BS weekly plan that requires nothing but your bodyweight, mental fortitude, and consistency. This is the same foundation I've used with clients who've completely transformed their bodies.

YOUR 7-DAY TRANSFORMATION BLUEPRINT:

MONDAY: UPPER BODY POWER

• 4 sets of push-ups (max reps, perfect form)

• 4 sets of pike push-ups (shoulders on fire)

• 3 sets of tricep dips on any surface (chair, bench, floor)

• 100 total pull-ups (break into as many sets as needed) REST: 60-90 seconds between sets, focus on QUALITY

TUESDAY: METABOLIC CONDITIONING

• 5 rounds of: • 30 seconds mountain climbers • 30 seconds burpees • 30 seconds jumping jacks • 30 seconds rest

• Finish with 5 minutes of plank variations NO EXCUSES: This takes 25 minutes total

WEDNESDAY: ACTIVE RECOVERY

• 45-minute walk outdoors (preferably hills)

• Mobility work (10 minutes of dynamic stretching)

• DISCIPLINE: Recovery is where growth happens

THURSDAY: LOWER BODY POWER

• 5 sets of 15-20 bodyweight squats

• 4 sets of 10-15 lunges each leg

• 4 sets of 15 glute bridges

• 100 calf raises MINDSET: Push through the burn on your last 3 reps of each set

FRIDAY: HIIT & CORE

• 6 sets of 30 seconds sprint/30 seconds walk

• 4 rounds of: • 20 hollow body rocks • 15 V-ups • 45-second side plank (each side) • 20 bicycle crunches INTENSITY is everything here

SATURDAY: FULL BODY POWER

• 3 rounds of: • 15 push-ups • 15 squats • 10 pull-ups (or rows) • 10 dips • 15 jumping lunges • 1-minute plank NO REST between exercises, 2 minutes between rounds

SUNDAY: COMPLETE REST

• Focus on meal prep

• Get 8-9 hours of sleep

• Visualize your progress and set next week's intention THIS IS NON-NEGOTIABLE

Remember: Your body transforms when your mind commits first. Each rep, each second of discomfort is building the future version of yourself that others will admire.

This plan works, but it's still generalized. If you're serious about breaking through YOUR specific plateaus and unlocking YOUR full potential, we need to talk.

I design customized programs that account for your unique body mechanics, current fitness level, and specific goals—whether you're trying to drop 30kg or finally master muscle-ups.

Need a tailored plan that addresses your specific weaknesses and accelerates your strengths? Let's chat!

Strength doesn't happen by accident,

Coach Ramzy

P.S. The people who get the best results don't wait for "motivation" or the "perfect time." They start TODAY and build momentum daily. Are you ready to be one of them?