Home Training Plan
Build muscle and lose fat at home: 3 strength days and 4 recovery or sport days a week. Pick a day, then switch on Playing sport today if you have padel, futsal or cricket. The workout and meals adjust.
Add this plan to your home screen to open it like an app, even offline.
How to progress
Rest 60–90 s between sets. The last 1–2 reps of each set should feel hard. When you hit the top of the rep range on every set, switch to the harder version shown on that card.
Check-in
Weigh yourself twice a week, first thing in the morning. Measure your waist and take a photo every 2 weeks. If your weight hasn't moved in 2 weeks, eat about 150–200 kcal less a day (for example, half a roti less at dinner).
Doctor first
Check your daily protein target with your doctor before raising it, and don't start creatine or protein powders without their OK. Stop any exercise that causes sharp joint pain.
Exercise photos: Free Exercise DB (public domain).