MONSolo · Lower
Glutes + thighs
Heavy, controlled foundations
- Barbell hip thrust 4 × 8–10
- Goblet squat 3 × 8–12
- Romanian deadlift 3 × 8–10
- Leg press 3 × 10–12
- Standing calf raise 4 × 12–15
A realistic six-month strength plan
Build strength.
Take up space.
Four focused sessions a week—two with your sister, two on your own—built around a stronger back, arms, thighs, calves, and glutes.
4×sessions / week
60–75minutes each
2×with your sister
7–9hsleep target
Your repeatable week
Train. Recover. Grow.
Keep at least one recovery day between hard lower-body sessions. Move days as needed—keep the order.
TUEWith sister
Back + biceps
Pull, row, and support each other
- Lat pulldown 4 × 8–12
- Seated cable row 3 × 8–12
- 1-arm dumbbell row 3 × 10 / side
- Face pull 3 × 12–15
- Dumbbell curl 3 × 10–12
THUSolo · Lower
Thighs + calves
Single-leg strength and shape
- Hack squat or squat 4 × 6–10
- Bulgarian split squat 3 × 8 / side
- Leg curl 3 × 10–12
- Cable glute kickback 3 × 12 / side
- Seated calf raise 4 × 15–20
SATWith sister
Back + arms
Upper-body volume and finishers
- Assisted pull-up 3 × 6–10
- Chest-supported row 3 × 8–12
- Rear-delt fly 3 × 12–15
- Triceps pressdown 3 × 10–12
- Hammer curl 3 × 10–12
On every lift, choose a weight that leaves about 2 good reps in reserve. Rest 2–3 minutes on big lifts and 60–90 seconds on smaller exercises.
Progress without guessing
Your 3-phase build
Log reps and weight. When you reach the top of a rep range with clean form, add the smallest available plate next time.
01
Learn + establish
Own the movement patterns. Start conservatively, keep two reps in reserve, and make showing up your first win.
Technique90%
Load effort55%
Weekly volume65%
Fuel the work
Protein, made practical.
A useful muscle-gain range is roughly 1.6–2.2 g protein per kg of bodyweight daily. Spread it across 3–5 meals.
Find your daily range
Enter your current weight. Start near the lower end; the upper end is not a requirement.
112–154grams / day
Also aim for a small calorie surplus (~200–300 kcal/day). If bodyweight does not trend up after 2–3 weeks, add a little more food.
An easy protein day
Greek yogurt + oatsBreakfast
25gChicken or tofu bowlLunch
35gProtein shake + fruitAfter training
25gSalmon, lean beef, or lentilsDinner
35gPowered by Composio
Put consistency on your Google Calendar.
Connect your calendar, choose a start date and time, then review and confirm. We’ll add four weekly workout series for 24 weeks—nothing is created until you approve it.
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Checking Google Calendar…
What makes it work
Three rules to keep.
01 / PROGRESS
Add reps before weight.
Hit the top of the range on every set with good form, then increase the load by the smallest jump.
02 / RECOVER
Growth happens after training.
Keep your rest days, sleep consistently, and take an easier week if performance drops for two weeks.
03 / MEASURE
Use more than the mirror.
Log lifts weekly. Take optional photos or measurements monthly under similar conditions.