Related: Kami’s Eating Plan
Season Scorecard
This is the first draft for the June 1 to September 20, 2026 training block.
Current anchor
| Metric | Current |
|---|---|
| Weight | 61.5 kg |
| Height | 153 cm |
| BMI | 26.3 |
| Body fat | 37.1% |
| Skeletal muscle mass percentage | 32.5% |
| Muscle percentage | 58.0% |
Outcome goals for this block
| Goal | Target by Sept 20 |
|---|---|
| Weight | 53 kg |
| Body fat | <25% |
| Skeletal muscle mass percentage | 38-41% |
| Pull-ups | 5 strict reps |
| Squat | 3 x 10 at the target “80 lb / 40-per-side” setup |
| 5K | under 30:00 |
Planning math
- runway: 112 days / 15.9 weeks
- required average scale loss: about 8.5 kg total or ~0.54 kg/week
- protein floor at 1.8 g/kg: ~111 g/day
- 5K goal pace: 6:00 / km (9:39 / mile)
Important note on the scale metrics: body-fat and muscle percentages from consumer scales can swing hard with hydration, sodium, cycle timing, and sleep. Use them as trend signals, not truth. The real scoreboard is: 7-day average weight, waist/fit, progress photos, pull-up strength, squat load, and 5K pace.
The Non-Negotiables
- Wake at 5:00 AM every day.
- Train daily, but not at max intensity daily. Sunday is still a training day, but it is a recovery day.
- Hit 10,000 steps every day. This is part of the plan, not extra credit.
- Each session uses the same structure:
- 5-10 min warm-up
- 45 min main work
- 10 min cool-down/stretching
- Protein stays high every day: minimum ~111 g/day, with ~115-130 g/day being the cleaner practical range for this block.
- Protect sleep. The 5:00 AM wake-up only works if bedtime is early enough to keep recovery real.
Weekly Schedule
| Day | Focus | Main session |
|---|---|---|
| Monday | Pull-up strength + easy run | Upper-body pull emphasis, then 12-20 min easy run |
| Tuesday | Lower-body strength A | Squat-focused strength day |
| Wednesday | 5K speed / threshold | Intervals, tempo work, or controlled pace work |
| Thursday | Upper-body strength B | Pull-up volume, rows, presses, and trunk work |
| Friday | Lower-body strength B | Squat + hinge + unilateral work |
| Saturday | Long run | Longer easy run, gradually built up over the block |
| Sunday | Active recovery | Longer walk + mobility only |
That gives:
- 2 upper-body strength days
- 2 lower-body strength days
- 3 run days
- 7 days of movement
Daily Session Template
1) Warm-up (5-10 minutes)
Use this before every session:
- 2 minutes brisk walk, treadmill walk, or very easy jog
- 10 bodyweight squats
- 10 glute bridges
- 8 per side reverse lunges or split-squat rocks
- 10 arm circles per side
- 10 band pull-aparts or scap squeezes
- 20-30 second dead hang if shoulders tolerate it
2) Cool-down / mobility (10 minutes)
Do this after every session:
- Calf stretch — 45 seconds/side
- Hamstring stretch — 45 seconds/side
- Hip flexor stretch — 45 seconds/side
- Quad stretch — 45 seconds/side
- Chest / lat stretch — 45 seconds/side
- Deep squat hold or child’s pose — 60 seconds
- Slow nasal breathing — 2 minutes
Strength Plan
Monday — Pull-Up Strength + Easy Run
Lift block
- Strict pull-up attempts — 2-4 singles while fresh
- If no full strict rep yet, do top-position holds for 10-20 seconds instead.
- Band-assisted or machine-assisted pull-ups — 4 x 4-6
- Chest-supported row or seated cable row — 3 x 8-12
- Incline push-up, dumbbell bench, or machine press — 3 x 8-12
- Dead hang or farmer carry — 3 rounds
Run finish
- 12-20 minutes easy
- conversational pace only
- this is base-building, not a race
Pull-up progression rule
- When 4 x 6 is clean, reduce assistance the next week.
- Once the first strict rep appears, keep 2-4 strict singles at the start of Monday and Thursday.
- The long-term goal is to move from single reps -> total reps across sets -> 5 straight reps.
Tuesday — Lower-Body Strength A
- Back squat, goblet squat, or Smith squat — 4 x 6
- Romanian deadlift — 3 x 8
- Bulgarian split squat or walking lunge — 3 x 8/side
- Calf raises — 2-3 x 12-15
- Plank — 3 x 30-45 sec
Squat progression rule
- Start with a load that leaves 2-3 reps in reserve on every work set.
- Add 2.5-5 lb when technique stays clean.
- Every 4th week, reduce either volume or load by about 20-25% for recovery.
Thursday — Upper-Body Strength B
- Strict pull-up attempts — 2-4 singles while fresh
- Band-assisted or machine-assisted pull-ups — 5 x 3-5
- One-arm dumbbell row or lat pulldown — 3 x 8-10
- Overhead press or dumbbell shoulder press — 3 x 8-10
- Push-ups or chest press — 2-3 x 8-12
- Side plank or Pallof press — 3 rounds
Upper-body priority
The point is not bodybuilding fluff. The point is to build enough pulling strength and upper-back mass that the pull-up goal stops being theoretical.
Friday — Lower-Body Strength B
- Back squat or front squat — 3 x 8
- Hip thrust, glute bridge, or Romanian deadlift — 3 x 8-10
- Step-ups or split squats — 3 x 8/side
- Hamstring curl — 2-3 x 10-12
- Loaded carry or anti-rotation core — 3 rounds
Squat-goal note
The target is 3 x 10 at the load setup Kami described. This day is where higher-rep squat tolerance gets built.
Run Plan
Wednesday — 5K Quality Day
Rotate through the following by phase:
Weeks 1-4: Base + control
- 6 x 1 minute hard / 90 seconds easy
- or 20 minutes continuous easy-moderate running if still building comfort
Weeks 5-9: Build
- 5 x 3 minutes at hard-but-controlled pace / 2 minutes easy
- or 4 x 400m at around current 5K effort
Weeks 10-13: Specificity
- 4 x 800m near goal-5K effort
- or 12-15 minute tempo block inside the run
Weeks 14-16: Sharpen + test
- keep one quality session per week
- lower volume slightly
- stay fresh enough to actually hit the September test week well
Goal pace for the sub-30 5K is 6:00/km. Training should orbit that pace, but not every Wednesday needs to be exactly at that pace.
Saturday — Long Run
This is the weekly endurance anchor.
Long-run progression
| Phase | Saturday target |
|---|---|
| Weeks 1-2 | 35-40 min easy |
| Weeks 3-5 | 40-45 min easy |
| Weeks 6-9 | 45-55 min easy |
| Weeks 10-13 | 50-60 min easy |
| Weeks 14-16 | hold around 45-55 min, then taper before the final test |
Rules:
- easy enough that conversation is possible
- walking hills is allowed
- if needed, use run-walk intervals early in the block
- do not turn the long run into another speed workout
Sunday — Long Walk + Mobility
This is the active-recovery day.
Sunday plan
- 45-75 minute walk at easy pace
- finish with 10-15 minutes of extra stretching if desired
- no hard intervals
- no heavy leg lifting
If recovery feels bad, Sunday is where the plan breathes without breaking the daily exercise rhythm.
Block Progression by Phase
| Phase | Dates | Main objective |
|---|---|---|
| Phase 1 | June 1 - June 28 | build consistency, groove technique, start pull-up practice, establish easy-run base |
| Phase 2 | June 29 - July 26 | steadily add load, reduce pull-up assistance, and increase long-run time |
| Phase 3 | July 27 - August 23 | push squat strength, tighten 5K pace work, and start seeing strict pull-up momentum |
| Phase 4 | August 24 - September 20 | sharpen for the three tests: pull-ups, squat target set, and sub-30 5K |
Checkpoints
Every Monday morning
Track:
- body weight
- waist or how clothes fit
- how many strict pull-ups are currently possible
- what squat load moved cleanly last week
- how Saturday’s run felt
Every 4 weeks
Run a mini-check:
- strict pull-up test
- one squat benchmark set
- one controlled 3K or timed 20-minute run
- front / side progress photos if helpful
Recovery Rules
Yellow-light rule
If sleep is bad, stress is high, or soreness is clearly accumulating:
- keep the habit
- reduce load or volume by 20-30%
- convert a hard run into an easy run or walk
- do not skip the warm-up or cool-down
Red-light rule
If there is sharp pain, dizziness, or something clearly off:
- stop the session
- walk instead
- reset the next day instead of forcing heroics
Nutrition Handshake With the Eating Plan
This training block assumes:
- minimum protein: ~111 g/day
- best practical range: ~115-130 g/day
- daily movement high enough to support the cut without driving food lower than necessary
The current eating-plan structure is already in the right protein neighborhood, but it should be treated as paired with this workout block rather than as a completely separate project.
The Three Tests for September 20
- 5 strict pull-ups
- 3 x 10 squats at the target load/setup Kami named
- 5K under 30:00
If those three happen while body weight is moving toward 53 kg and body-fat trend is falling hard, the block is working.
Bottom Line
This season is not about random daily workouts. It is about building toward three visible performance wins while steadily cutting body fat:
- stronger upper body
- stronger lower body
- faster, calmer running
Keep the schedule simple. Hit the steps. Protect sleep. Let the boring consistency do the work.