Getting fit doesn’t need a complicated routine or expensive gear. A good plan does three things well: (1) matches your goal (fat loss, strength, or recomposition), (2) fits your weekly schedule, and (3) stays consistent for at least 8–12 weeks. Below is a simple framework you can follow, plus a calculator that builds a monthly plan automatically.

1) Set a clear goal

• Fat loss: prioritize a small calorie deficit, 3–5 cardio or circuit sessions/week, 2–3 strength sessions.
• Muscle/strength: maintenance calories or slight surplus, 3–4 strength sessions/week, light cardio for heart health.
• Recomposition (lose fat + gain strength): 3 strength + 2–3 cardio sessions, high‑protein diet.

2) Choose your weekly split

• 2–3 days/week: Full‑body strength on non‑consecutive days + 1–2 light cardio sessions.
• 4 days/week: Upper/Lower split (2 upper, 2 lower) + optional 1 low‑intensity cardio.
• 5–6 days/week: Push/Pull/Legs + 2 cardio days; or 3 strength + 3 cardio.

3) Build a session (40–60 mins)

• Warm‑up (5–8 mins): brisk walk, mobility.
• Strength (25–35 mins): 5–7 movements; 2–4 sets of 6–12 reps. Focus on squats, deadlifts/hinges, pushes, pulls, lunges, carries.
• Cardio/Finishers (10–15 mins): steady jog/cycle or intervals.
• Cool‑down (3–5 mins): stretch key muscles.

4) Progress gradually

• Add 1–2 reps per set or 2.5–5% weight each week, not both.
• For cardio, add 2–5 mins or a small speed/resistance bump weekly.

5) Recovery & nutrition

• Protein: ~1.6–2.2 g/kg body weight/day.
• Sleep: 7–9 hours; keep a regular bedtime.
• Deload: Every 4–6 weeks, reduce volume/intensity ~30% for one week.

6) Track what matters

• Inputs: sessions done, steps, sleep.
• Outputs: body weight (weekly average), waist, progress photos, main lifts.
• Use the calculator below to estimate calories, monthly sessions, and a realistic timeline to your desired weight.