Ram Β· Aug Block

Training Plan πŸ‹οΈ

Muscle-first recomp Β· Speediance + Treadmill

4 days / week Upper / Lower Shift-aware 27 Jul β†’ 31 Aug

The plan at a glance

Each muscle trained twice a week. Same rhythm every week β€” only the time of day moves with your shift.

Goal
Build muscle Β· lose fat
Split
Upper / Lower Γ—2
Session
55–65 min lift + treadmill
Cardio
Zone-2 walks + 1 HIIT/wk

Weekly rhythm

Wed is treadmill only. Weekends rest.

MON
Upper A
Strength Β· push
TUE
Lower A
Strength
WED
HIIT
treadmill
THU
Upper B
Hypertrophy Β· pull
FRI
Lower B
Hypertrophy
SAT/SUN
Rest
opt. walk

Train around your shift

You never skip a day β€” you just shift the clock.

πŸŒ… ΰΉ€ΰΈ§ΰΈ£ΰΉ€ΰΈŠΰΉ‰ΰΈ² (DAY)
Train evening
πŸŒ† ΰΉ€ΰΈ§ΰΈ£ΰΈšΰΉˆΰΈ²ΰΈ’ (15-00)
Train morning
πŸ–οΈ Off
Anytime
Weeks 1–2 (27 Jul β†’ 9 Aug): you're a returning lifter β€” keep everything at RPE 7 (β‰ˆ3 reps left in the tank) and use lighter Speediance loads to re-groove movement. From Week 3 push to RPE 8 and start adding weight.
Progress = load it. Double progression: add reps to the top of the range on all sets, then bump Speediance +2–5 lb and reset. Log every session or it didn't happen. Protein ~1.6–2.0 g/kg daily.

Treadmill πŸƒ

Cardio serves the fat-loss goal without eating your gains. Two lanes:

Zone 2 β€” incline walk

15–20 min
After every lift
  • Incline 6–8%, brisk walk β€” pace where you could just hold a conversation.
  • Speed does nothing here; let the incline do the work. Easy = the point.
  • ~50–60 min/week baseline across your lifting days.

HIIT β€” intervals

~25 min
Wednesday only
  • 5 min warm-up walk β†’ 8 Γ— (1 min hard run / 90 s walk) β†’ 5 min cooldown.
  • Placed away from leg days so it doesn't blunt squats & RDLs.
  • Knees cranky? Swap to steep incline walk 12–15% instead of running.
Bonus for faster fat loss: add one 30–40 min flat Zone-2 walk on a weekend rest day. Low interference, pure recovery + burn. Do it if you feel fresh; skip it if you're beat.

Schedule πŸ“…

Rest of July + all of August, timed to your Vimut ER shifts.

Evening (DAY shift) Morning (15-00 shift) Anytime (off)