WorkMeOut

WorkMeOut

12-week reset

Week 1 · Launch

Let's train.

1 / 12Week
0 / 5Done this week
79–85 kgTarget range

Your week

Tue & Thu are recovery.

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Why this split works

Monday and Wednesday teach and repeat the major movement patterns. Friday and Saturday carry the heavier hypertrophy work. Sunday adds calorie output and smaller-muscle volume without wrecking Monday recovery.

Covington hours for your training days

Monday and Wednesday: 5:00 AM–10:00 PM · Friday: 5:00 AM–9:00 PM · Saturday and Sunday: 7:00 AM–7:00 PM. Holiday hours may differ.

Cardio and movement target

Gym cardio starts near 80–100 minutes per week and progresses. Daily movement does the rest: average 7,000 steps in weeks 1–2, 8,000 in weeks 3–6, and 9,000–10,000 in weeks 8–12. Week 7 is easier.

Progress

Trends, not daily noise.

Week 1

Weekly check-in

Log one weekly average. Weigh in the morning; measure waist at the navel, relaxed.

—Weight change
—Waist change
0Sessions done

Backup

Export a copy of your logs periodically — especially before clearing Safari data.

Rules

The plan works when the reps are honest.

Non-negotiable

Progressive overload

1
Start lighter than your ego wants.Use a load that leaves the prescribed reps in reserve. Every repetition should look controlled and repeatable.
2
Own the full rep range.When every working set reaches the top of the rep range with clean form and at least 2 reps left, increase the load next session.
3
Use the smallest useful jump.Usually one pin or about 5 lb total for upper-body work and 10 lb total for lower-body work. Smaller jumps are fine.
4
Do not train through sharp pain.Muscle effort and burning are normal. Joint pain, chest pain, dizziness, numbness, or unusual shortness of breath are stop signs.
5
Never compensate for missed days.Do not double sessions. Continue with the calendar. Consistency over 12 weeks beats one heroic week followed by burnout.

Phase map

1–2
LaunchTwo working sets per exercise, 3 reps in reserve, learn machine setup, no failure.
3–6
BuildUse the full listed sets, mostly 2 reps in reserve, add load or reps patiently.
7
DeloadRoughly half the sets, 10–15% lighter loads, easy cardio, leave 4 reps in reserve.
8–11
ProgressFull volume, 1–2 reps in reserve. Only the final isolation set may approach 1 rep in reserve.
12
BenchmarkBeat week 8 with better reps or slightly more weight. Do not test one-rep maximums.

The honest target

Reaching the high 70s is aggressive. A sustainable pace puts roughly 79–85 kg in range over 12 weeks. Muscle gain can slow scale loss, so track waist and strength too — not just the number.

Fat-loss reality

You cannot spot-burn stomach or thigh fat — the body decides where it comes off first. Lower total body fat while building shoulders, back, chest, legs, and glutes so your proportions improve as the waist comes down.

Recovery minimums

Keep Tuesday and Thursday free from lifting. Get 7.5–9 hours of sleep when possible, walk daily, hydrate, and keep protein high. The upcoming meal plan will determine whether the scale actually reaches the 70s.

Covington equipment basis

The club officially lists selectorized machines, cable towers, plate-loaded hack squat, leg press, calf raise, supine bench press, dumbbells/barbells, Smith machines, rowers, stepmills, functional stations, air bikes, and SkiErg. Exact machine availability can change. Scan the QR code on each machine or ask the free PF trainer to check your setup during week 1.

Official Covington club page · ACSM resistance guidance · CDC weight-loss guidance