The plan

Beginner full body, 3 days a week, for the first 8–12 weeks. Alternate Day A and Day B with a rest day between workouts (e.g. Mon/Wed/Fri).

Phases (automatic)

• Weeks 1–3: 2 sets of everything. Learn the movements.
• Week 4+: 3 sets on the main lifts. Plank goes to 30–45 sec, dead bugs to 10 per side.
• Week 5+: Assisted pull-ups replace 1 set of lat pulldown. Assisted dips are added to Day B. Start with about 25 kg of assistance and use less as he gets stronger.

Choosing the weight

• First session: Start at the low end. Finish the reps with 2–4 still in the tank.
• Too light: More reps than the top of the range → go up next set.
• Too heavy: Form breaks or can't reach the lowest rep number → go down.
• Machines differ by brand. Same number can feel different. The app remembers what he used last time.
• Leg press: The sled is 20–40 kg on its own. The numbers are plates added on top.
• Targets are rough, not deadlines.

How to train

• Warm-up: 5–10 min easy walk or bike, then 1 light set of the first exercise at about half the working weight.
• Rest: 1–2 min between sets, up to 3 if needed. The timer starts when you tick a set.
• Technique first: Have someone experienced check the squat and Romanian deadlift early on.

Food and recovery

• Don't cut calories. Healthy weight and still growing, so dieting holds him back.
• Protein every meal, about 80–100 g a day: eggs, chicken, fish, milk, yogurt, beans, tuna.
• Three real meals. Cut soda, sweets and junk, not meals.
• Drink water, especially on training days.
• Sleep 8–9 hours. That's when muscle gets built.
• Stay active on rest days: walking, basketball, biking, any sport.

What to expect

• Weeks 1–4: Learning the movements. Strength goes up fast.
• Months 2–3: Clothes fit differently. Firmer and more defined.
• Months 3–6: Visible change.
• After ~3 months of steady progress, move to an upper/lower split.