The Reset – Alicia’s 4-Week Plan
Client Snapshot:
33 y/o single mom, remote worker, prefers home workouts. Goal: Lose 12–15 lbs, reduce emotional eating.
Macros:
- Calories: 1800
- Protein: 130g | Carbs: 160g | Fats: 60g
Sample Weekly Plan:
- Day 1: Total body circuit (low impact)
- Day 2: Stretch + recovery
- Day 3: Resistance bands (glutes/core)
- Day 4: Cardio (walk or dance)
- Day 5: Light strength + tone
- Day 6: Optional challenge
- Day 7: Rest + mindset prompt
The Reclaim – Jen’s 8-Week Plan
Client Snapshot:
41 y/o real estate agent, gym-based, wants to build strength and feel sexy again. Slight wrist weakness.
Macros:
- Calories: 2100
- Protein: 145g | Carbs: 185g | Fats: 75g
Sample Weekly Plan:
- Day 1: Lower body (glutes/hamstrings)
- Day 2: Upper body push (machines)
- Day 3: Active rest
- Day 4: Lower body (quads + glutes)
- Day 5: Upper body pull
- Day 6: Core + HIIT
- Day 7: Walk or light cardio
The Rise – Maya’s 12-Week Plan
Client Snapshot:
27 y/o creative, wants body recomp, has both home and gym access. Seeks structure without burnout.
Macros:
- Calories: 2300 (cycling)
- Protein: 150g | Carbs: 220g | Fats: 75g
Sample Weekly Plan:
- Day 1: Heavy leg day (gym)
- Day 2: Core + mobility (home)
- Day 3: Push day (gym)
- Day 4: Rest or yoga
- Day 5: Pull day (gym)
- Day 6: Plyo + burnout (home)
- Day 7: Walk + podcast reset