A push / pull / legs program built only from the equipment in your gym photos. It opens on your calendar: tap a date to see that day’s workout with 3D demos and breathing cues, log your sets, and it saves to that date. The eating plan follows below.
Tap a day to open its workout. Log your weights and reps there, tick each exercise as you finish, and it saves to that date. Days you log show your progress here.
Pick the Monday you started. The calendar recalculates every phase and deload week from it.
Your logs live only on this phone. Save a backup file to Files, iCloud Drive or Google Drive every few weeks; restore it on a new phone.
One rule covers almost every exercise in this plan: exhale on the effort, inhale on the way back. The demos show the timing on every rep.
On squats, RDLs, step-ups and presses in the Strength phase:
Never hold your breath for more than one rep. If you have high blood pressure, skip bracing and breathe on every rep.
Breathe slowly: 3 seconds in, 3 seconds out, through the nose. Keep the abs tight while the belly moves. If you feel you must hold your breath to keep the position, the hold is too long; end the set.
Between sets: 3 slow breaths with a long exhale bring your heart rate down faster.
Four phases. Each one asks a little more. Every 8th week is a lighter "deload" week (same exercises, half the sets) so your joints and nervous system recover and you come back stronger.
Use double progression. Each exercise has a rep range. When you hit the top of the range on every set with clean form, go up 5 lb (dumbbells) or one plate (stack) next session.
The rack tops out at 50 lb. Keep progressing by slowing the lowering to 4 seconds, adding a 2-second pause at the bottom, doing 1½ reps, or adding the weighted vest from the gear list.
At 170 lb and 5′7″ the best goal is a body recomposition: eat slightly below maintenance with high protein, so you lose fat while the training builds muscle. These numbers are a starting point; the check-in rules below tell you how to adjust them.
| Time | Meal | What to eat | Protein | kcal |
|---|
Shown for an evening workout (pre-workout snack at 4:30, dinner after training). Values are approximate; check labels, especially Greek yogurt and paneer. Water: 3–3.5 L a day, more on hot Florida days.
One Costco trip feeds you for 15 days. The plan is built around chicken breast, eggs, Chobani 20g-protein yogurt, oats, rice, chickpeas and frozen vegetables, because those are the cheapest grams of protein in the store. It hits the same targets as the diet plan above.
| Time | Meal | Portions | Protein | kcal | Cost |
|---|---|---|---|---|---|
| 7:30 am | Breakfast | 3 eggs (omelette, bhurji or boiled) + 50 g oats cooked in 1 cup 2% milk + 1 banana | 35 g | 632 | $1.00 |
| 10:30 am | Mid-morning | Chobani 20g Protein plain, ¾ cup (190 g) + 1 apple | 21 g | 235 | $1.72 |
| 1:00 pm | Lunch | 150 g raw chicken breast + 75 g dry rice (1½ cups cooked) + 150 g frozen stir-fry veg, 1 tsp oil | 42 g | 547 | $1.80 |
| 4:30 pm | Pre-workout | 1 banana + 15 g walnuts (about 7 halves) | 4 g | 203 | $0.31 |
| 8:00 pm | Dinner | 150 g raw chicken breast + ½ can chickpeas as chana masala + 150 g sweet potato + 100 g veg, 2 tsp oil | 47 g | 592 | $2.31 |
| Total | One day | 147 g | 2,210 | $7.15 |
Prefer roti? Swap the 150 g sweet potato for 1½ whole-wheat rotis. Weigh chicken raw; 150 g raw cooks down to about 110 g. Spices, onion, tomato, garlic and ginger come from your pantry and aren't counted.
Season skinless, boneless sardines in olive oil, 6 × 4.375 oz, about $13.99 ($2.33 a can). One can: about 22 g protein, 200 kcal, plus omega-3 fats that chicken doesn't have.
Rudi's Daily Power Protein bread, 2 × 18 oz loaves, about $9.99. Two slices: 10 g protein, 190 kcal, 7 g fiber. Only some Costco stores carry it.
With both add-ons, food costs about $8.30 a day (about $125 for 15 days) and protein stays near 145–150 g on most days.
| Item | Buy | Price | Keeps |
|---|---|---|---|
| Kirkland boneless skinless chicken breast | ~10 lb (pick packs adding up to 10 lb) | $29.90 | Freeze in day bags |
| Kirkland cage-free large eggs, 24 ct | 2 cartons (48 eggs) | $7.58 | 3–5 weeks, fridge |
| Chobani 20g Protein plain Greek yogurt, 40 oz | 3 tubs (~18 servings) | $18.90 | Check dates; about 3 weeks |
| Kirkland 2% milk, 1 gallon | 1 | $3.79 | Use within the date |
| Bananas, 3 lb bunch | 4 bunches, mixed ripeness | $5.96 | Freeze ripe ones sliced |
| Honeycrisp apples, 4 lb | 2 bags (~18 apples) | $11.98 | 3+ weeks, fridge |
| Kirkland stir-fry vegetable blend, 5.5 lb (frozen) | 2 bags | $21.18 | Months, freezer |
| S&W organic garbanzo beans, 8 × 15.5 oz | 1 pack | $8.69 | 1+ year |
| Sweet potatoes, 5 lb | 1 bag | ≈ $5.00 | 2 weeks, cool and dry |
| Quaker old-fashioned oats, 10 lb bulk | 1 (lasts ~90 days) | $7.99 | Months |
| Kirkland jasmine rice, 25 lb bulk | 1 (lasts ~150 days) | $24.99 | Months, sealed |
| Kirkland walnuts, 3 lb bulk | 1 (lasts ~90 days) | ≈ $9.99 | Freeze to stop them going rancid |
| First trip total | ≈ $156 | ||
| Every next 15-day trip (skip the three bulk items) | ≈ $113 | ||
| Season wild-caught sardines in olive oil, 6 × 4.375 oz add-on | 1 pack | ≈ $13.99 | Years, pantry |
| Rudi's Daily Power Protein bread, 2 × 18 oz add-on | 1 pack | ≈ $9.99 | 1 week; freeze the second loaf |
| Extra eggs for sardine days add-on | +1 carton (3 total) | $3.79 | 3–5 weeks |
| Chicken breast with sardine swaps add-on | 8 lb instead of 10 lb | −$5.98 | |
| With add-ons: first trip / next trips | ≈ $178 / $135 | ||
Optional, only if you need them: Kirkland canola oil 192 oz ($12.99), Kirkland organic peanut butter 2 × 28 oz ($9.99) as an extra snack, organic baby spinach 1 lb ($3.39, eat it in the first week). Chobani tubs often go on sale for $3.97–$4.97, which cuts the yogurt cost by a third. The single-serve 20g cups work too but cost more per gram of protein.
| Days | Eggs at breakfast | Lunch chicken | Dinner chicken |
|---|---|---|---|
| 1–3 | Masala omelette | Garlic chicken stir-fry with the veg | Tandoori chicken (yogurt marinade, air-fry or bake) |
| 4–6 | Egg bhurji | Home-style chicken curry | Pepper chicken, dry |
| 7–9 | Boiled eggs with salt and pepper | Garlic chicken stir-fry | Tandoori chicken |
| 10–12 | Masala omelette | Home-style chicken curry | Pepper chicken, dry |
| 13–15 | Egg bhurji | Garlic chicken stir-fry | Tandoori chicken |
Dinner always comes with chana masala and sweet potato. Oats with banana and milk stay the same every morning; add cinnamon or cardamom for a change.
Prices are recent in-store reports (October 2026) from other US warehouses, so your West Palm Beach store may differ by a little. Eggs, chicken and Chobani prices change most often. Sources: chicken breast, eggs, Chobani 40 oz, oats, garbanzo beans, sweet potatoes, produce, rice, milk, frozen veg, bananas, walnuts, sardines, protein bread.
Your gym already covers almost everything. These fill the two real gaps: load beyond 50 lb dumbbells, and tracking your food accurately. Prices are typical Amazon prices and may vary.
Adds load once the 50 lb dumbbells get easy: split squats, step-ups, lunges, push-ups. Check that your apartment gym allows it.
Unlocks cable glute kickbacks and hip abductions on the functional trainer. Add 3 × 12 per side after hip thrusts on Saturday.
Weigh rice, chicken, paneer and oil for the first month until you can eyeball portions.
For heavy RDLs, rows and shrugs when your grip gives out before your back and legs.
For whey and creatine.
Waist check every two weeks. It tells you more than the scale during a recomposition.
Leaves a few dollars of room for price differences.