User:
I want a weekly workout plan to get lean, with a flat and defined abdomen, toned arms (not too big), strong glutes, and legs. I can train 4 days per week. I’m male, 23 years old, around 1.55 to 1.65 meters tall, and weigh around 60 kg. I would like to reach 50–55 kg.
Assistant: Personalized Workout Plan (S3N Logic Based)
Day 1 – Legs and Glutes (Monday)
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Bodyweight Squats – 4 sets 12-15 reps RPE 7 -
Walking Lunges – 3 sets 12-14 reps per leg RPE 8 -
Hip Thrust (on the floor) – 4 sets 15-20 reps RPE 8 -
Single-leg Glute Bridge – 3 sets 10-12 reps per leg RPE 8 -
Wall Sit – 3 sets 45 sec RPE 7
Day 2 – Abs + Cardio (Tuesday)
-
Controlled Crunches – 3 sets 20 reps RPE 7 -
Plank – 3 sets 40 sec RPE 8 -
Side Plank – 2 sets per side 30 sec RPE 7 -
Mountain Climbers – 3 sets 30 sec RPE 8 -
High Knees – 3 sets 40 sec RPE 8
Day 3 – Arms, Shoulders + Core (Thursday)
-
Push-ups – 4 sets 10-15 reps RPE 8 -
Diamond Push-ups – 3 sets 8-12 reps RPE 8 -
Pike Push-ups – 3 sets 10-12 reps RPE 7 -
Hollow Hold – 3 sets 30 sec RPE 8 -
Superman Hold – 3 sets 40 sec RPE 7
Day 4 – Legs + Glutes + Cardio (Saturday)
-
Sumo Squat – 3 sets 12-15 reps RPE 8 -
Side Lunge – 3 sets 10 reps per leg RPE 7 -
Calf Raises – 4 sets 20 reps RPE 8 -
Jump Squats – 3 sets 10-12 reps RPE 8 -
Mountain Climbers – 3 sets 30 sec RPE 8
User:
Should I jog a 5th day?
Assistant:
Yes! Adding a 5th day of jogging can help you lose fat faster and boost cardiovascular endurance.
Option 1 – Moderate Jog (Fat-burning zone):
- Duration: 30 to 40 minutes
- Intensity: You should be able to talk while jogging (60-70% HR max)
Option 2 – HIIT:
- 5 min warm-up
- 8 rounds of: 30 sec sprint + 90 sec walking
- 5 min cool-down
- Total: ~25-30 minutes