Live preview · 8 Week Blueprint
Jasmine's 8 Week Blueprint
A real Day 1 from your plan.
Duration
8
weeks
Sessions
3
days / wk
Unlocked
Day 1
lift
Details
Built for you
Built by hand
Coach Mac, not a template
Open now
Unlocked the second you buy
Weekly tuning
Adjusted to your check in
Coach Mac · Today
Photograph your first meal. Habit tracking starts today.
MISSED THIS ONE?
Do not double up and do not write the week off. Push the week forward a day and pick this session up next. Never train two heavy lower days back to back. Missing one day costs you nothing. Quitting the week costs you the month.
Training
Duration
70
min
Lifts
5
moves
Sets
17
total
- Optional 10 min walk after
Back squat
Hit parallel, brace hard, drive through mid foot.
Bench press
Bar to mid chest, brief pause, drive through the heels.
Pull up
Full hang, chest to the bar, controlled lower. Band assist if needed.
One arm dumbbell row
Pull to the hip, squeeze the lat.
Ab wheel rollout
Ribs stacked over hips. Only go as far as you can pull back.
Abs · Daily
Four zones every training day — upper, lower, obliques, and a static hold. Ten minutes at the end.
UPPER ABS
Cable crunch
Round the spine. Hips stay still.
LOWER ABS
Hanging leg raise
Posterior pelvic tilt. No swing.
OBLIQUES
Russian twist
Rotate from the waist. Chest tall.
STATIC HOLD
Plank
Ribs down. Glutes tight.
Meals · Training day · Balanced omnivore
0 of 4 logged1,862 calories to go.
168g of protein left. Hit that first, the rest follows.
- Protein0g / 168g168g left
- Carbs0g / 158g158g left
- Fat0g / 62g62g left
Full carbs. This is a lifting day. Day total roughly 1862 cal · P 168 · C 158 · F 62.
Swap freely.The meals below are the blueprint, not a rulebook. Swap proteins with proteins (chicken for turkey, salmon for tilapia, shrimp for beef) and veggies with veggies. Keep the portions and the macro shape roughly the same and you're good.
Coach Mac
This week is about grooving the pattern. Don't chase heavy. Log every set. Message me every Sunday.