Related: Kami’s Eating Plan

Season Scorecard

This is the first draft for the June 1 to September 20, 2026 training block.

Current anchor

Outcome goals for this block

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

1. Wake at 5:00 AM every day.
2. Train daily, but not at max intensity daily. Sunday is still a training day, but it is a recovery day.
3. Hit 10,000 steps every day. This is part of the plan, not extra credit.
4. Each session uses the same structure:
   • 5-10 min warm-up
   • 45 min main work
   • 10 min cool-down/stretching
5. Protein stays high every day: minimum ~111 g/day, with ~115-130 g/day being the cleaner practical range for this block.
6. Protect sleep. The 5:00 AM wake-up only works if bedtime is early enough to keep recovery real.

Weekly Schedule

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:

1. 2 minutes brisk walk, treadmill walk, or very easy jog
2. 10 bodyweight squats
3. 10 glute bridges
4. 8 per side reverse lunges or split-squat rocks
5. 10 arm circles per side
6. 10 band pull-aparts or scap squeezes
7. 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

1. Strict pull-up attempts — 2-4 singles while fresh
   • If no full strict rep yet, do top-position holds for 10-20 seconds instead.
2. Band-assisted or machine-assisted pull-ups — 4 x 4-6
3. Chest-supported row or seated cable row — 3 x 8-12
4. Incline push-up, dumbbell bench, or machine press — 3 x 8-12
5. 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

1. Back squat, goblet squat, or Smith squat — 4 x 6
2. Romanian deadlift — 3 x 8
3. Bulgarian split squat or walking lunge — 3 x 8/side
4. Calf raises — 2-3 x 12-15
5. 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

1. Strict pull-up attempts — 2-4 singles while fresh
2. Band-assisted or machine-assisted pull-ups — 5 x 3-5
3. One-arm dumbbell row or lat pulldown — 3 x 8-10
4. Overhead press or dumbbell shoulder press — 3 x 8-10
5. Push-ups or chest press — 2-3 x 8-12
6. 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

1. Back squat or front squat — 3 x 8
2. Hip thrust, glute bridge, or Romanian deadlift — 3 x 8-10
3. Step-ups or split squats — 3 x 8/side
4. Hamstring curl — 2-3 x 10-12
5. 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

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

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

1. 5 strict pull-ups
2. 3 x 10 squats at the target load/setup Kami named
3. 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.