No gym, no kit. Four weeks that build from foundation to firepower. Tap a day when it's done — your streak saves itself.
Enter your current best single-set max for each. The whole plan re-targets around these — sets stay, reps adjust.
Format is sets × reps, with rest time shown on each move. Stop a set the moment form breaks. Re-test your maxes in Week 4.
🔥 Calorie figures are rough estimates for ~82.5 kg (13 st) — actual burn varies with pace and effort. The real fat loss happens in the kitchen.