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7-Day Lean GK Rebuild Program

The LEAN GK Rebuild Program is a comprehensive 7-day fitness plan designed for a 39-year-old individual aiming to drop fat, enhance athleticism, and maintain knee health and posture. It includes a mix of strength training, conditioning, active recovery, and rest, with specific exercises and progression outlined for each day. Nutrition guidelines emphasize a caloric intake of 2,200–2,400 calories, high protein, hydration, and recommended supplements for optimal recovery.

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Robert Lee
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7 views2 pages

7-Day Lean GK Rebuild Program

The LEAN GK Rebuild Program is a comprehensive 7-day fitness plan designed for a 39-year-old individual aiming to drop fat, enhance athleticism, and maintain knee health and posture. It includes a mix of strength training, conditioning, active recovery, and rest, with specific exercises and progression outlined for each day. Nutrition guidelines emphasize a caloric intake of 2,200–2,400 calories, high protein, hydration, and recommended supplements for optimal recovery.

Uploaded by

Robert Lee
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

LEAN GK REBUILD PROGRAM – COMPLETE 7-DAY

PLAN
183 cm • 115 kg • 39 years old
Goal: Drop fat, rebuild athleticism, protect knees, maintain posture balance

MONDAY – Full-Body Strength (Power Bias)


Exercise Sets × Reps Weight Notes
Trap-bar Deadlift 4×6 80 kg Drive through heels, neutral spine
DB Bench Press 3×8–10 24 kg/hand Elbows 45°, full stretch
Chest-supported Row 3×10 60 kg Pause 1 s at top
Romanian Deadlift 3×10 70 kg 3-sec eccentric
Farmer Carry 3×24 m 32 kg/hand Tall posture, tight core

TUESDAY – Conditioning + Core


Goal: Build aerobic base, improve fat oxidation, and reinforce trunk control.
Workout:
• 45 min Zone-2 cardio (bike, incline walk, or elliptical) at HR 130–145 bpm.
• Core Circuit (3 rounds): Pallof Press 3×10/side @ 20–25 kg, Dead Bug 3×10/side, Side Plank
3×30–40 s/side.
• Mobility (10 min): 90/90 hip stretch, chest openers, cat–cow.

WEDNESDAY – Netball Game (GK)


Goal: Explosive athletic day.
Warm-up: 5 min skip rope, 2×15 glute bridges, 2×15 band shoulder rotations, 2×10 wall slides.
Game: Play full intensity; land soft and controlled.
Cool-down: 10 min walk + stretch calves, quads, hip flexors, glutes.

THURSDAY – Active Recovery


Goal: Flush fatigue, restore mobility, reduce inflammation.
• Walk 8–10k steps.
• Foam roll: quads, ITB, calves, glutes (2×30 s each).
• Mobility Flow (2–3 rounds): Couch stretch 30 s/leg, 90/90 hips 10 reps, thoracic reach 10/side,
hamstring stretch 30 s/leg.
• Optional: sauna or magnesium bath 20 min.

FRIDAY – Full-Body Strength (Hypertrophy Bias)


Exercise Sets × Reps Weight Notes
Bulgarian Split Squat 3×10/leg 10 kg/hand Knee over ankle
Hip Thrust 3×10 100 kg 1 s pause top
Standing OHP (Barbell) 3×8 40 kg Brace abs/glutes
Exercise Sets × Reps Weight Notes
Lat Pulldown 3×8–10 70 kg Full stretch & pull
Lateral Raise 3×12 8–10 kg/hand Slow tempo
Face Pull 3×15 25–30 kg Elbows high
Plank / Ab Wheel 3×40 s / 3×8 Bodyweight Ribs down, no sag

SATURDAY – Optional HIIT / Agility


Goal: Maintain athletic power, short duration only.
• Bike or sled push: 30 s sprint / 90 s rest × 8–10 rounds.
• Agility ladder: 4 patterns × 30 s, rest 30 s.
• Skipping: 5×1 min moderate pace.
• Cool-down: 10 min walk + hip/ankle mobility.

SUNDAY – Rest & Mobility


Goal: Recovery and posture.
• Walk 20–30 min easy pace.
• Foam roll full body 5–10 min.
• Stretch 10 min (hips, calves, chest).
• Box breathing 4-4-4-4 for 10 min before bed.

Load Progression (Weeks 1–4)


Lift Week 1 Week 2 Week 3 Week 4 (Deload)
Trap-bar DL 80 85 90 72
DB Bench 24 26 28 22
Row 60 65 70 55
RDL 70 75 80 65
Hip Thrust 100 105 110 90
OHP 40 42.5 45 35
Split Squat 10 12 14 8
Lat Pulldown 70 75 80 65

Nutrition & Recovery Summary


Calories: 2,200–2,400 • Protein: 180–200 g • Water: 3–4 L/day
Supplements: Creatine 5 g/day • Fish Oil 2–3 g EPA/DHA • Magnesium Glycinate 300–400 mg PM
Sleep: 7.5 h/night • Steps: 8–10k/day • Zone-2 Cardio: 2×/week

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