Hostel Recomp Plan

Mon

Full body A

Squat, bench, back, hamstrings

4 PM · ~50 min

Warm-up

0:00–0:05. 2 min easy cardio (skip it if you walked fast to the gym). Then 2 lighter sets of the first exercise only: ~50% of today's weight × 8, ~75% × 4. No long stretching.

Then work through the pairs by the clock. How pairs work →

0:05–0:19 Pair 1, alternate, 90 s rest between

Goblet squat

Weeks 1–3: 3 × 8–12

Dumbbell held at your chest
Same rules as the squat: knees follow toes, whole foot on the floor
Go down slowly and pause 1 s at the bottom while learning

Avoid: Heels lifting; Knees caving in

If it hurts or the machine is taken: Leg press

Today:

Barbell back squat

Week 4+: 3 × 5–8

Bar on your upper back; feet about shoulder width, toes slightly out (whatever lets your knees track over your toes)
Big breath into your belly and sides, hold it through the rep
Knees go the same direction as your toes; weight across the whole foot (heel, big toe, little toe)
Back stays neutral: ribs down, chest not collapsing; go as deep as you can with that position

Avoid: Knees caving in; Heels lifting; Dropping down fast and bouncing

If it hurts or the machine is taken: Leg press or hack squat

Today:

Lat pulldown

3 × 8–12

Overhand grip about 1.5× shoulder width (try a few; no magic grip)
Pull to the upper chest, elbows down and back
Let the bar go all the way up for a full stretch every rep
Small lean back is fine; no swinging

Avoid: Only doing the top half; Throwing the body back to move the weight

If it hurts or the machine is taken: Assisted pull-up machine

Today:

0:19–0:33 Pair 2, alternate, 90 s rest between

Barbell bench press

3 × 5–8

Shoulder blades pulled back and down before you unrack; small arch, chest stays high
Feet planted, butt on the bench, eyes under the bar
Grip a little wider than shoulders (never past ~1.5×); wrists stacked over elbows
Lower under control to around nipple line, light touch, press to lockout

Avoid: Bouncing off the chest; Flat back with shoulders rolled forward

If it hurts or the machine is taken: Dumbbell bench press, or machine chest press

Today:

Lying leg curl

3 × 10–15

Hips pressed into the pad
Curl until the pad nearly touches your butt; lower all the way
Control the lowering, no swinging

Avoid: Hips lifting; Half reps

If it hurts or the machine is taken: Seated leg curl

Today:

0:33–0:47 Pair 3, alternate, 60–90 s rest

Romanian deadlift

3 × 8–10

Push your hips BACK, chest comes forward; soft knees that don't travel forward
Bar slides down your thighs, close to your legs
Back stays flat; stop when your hamstrings are tight, usually around mid-shin
The plates should not touch the floor for most people

Avoid: Going to the floor and rounding the lower back; Bending the knees into a squat

If it hurts or the machine is taken: Dumbbell RDL, or 45° back extension

Today:

Kneeling cable crunch

3 × 10–15

Rope beside your head, hips stay still
Curl your ribs toward your hips (round your spine), then stretch back up
10–15 reps, add weight like any lift

Avoid: Sitting back on your heels to pull with your body weight

If it hurts or the machine is taken: Machine crunch or weighted floor crunch

Today:

Tue

Light day (fast)

Optional. Small muscles only, light weights: nothing heavy while you're fasting

4 PM · ~30 min

Fast day

Lifting heavy after ~20 hours without food invites dizziness and bad reps, so the squats and deadlifts are on fed days. Today is light weights only, and optional: skip it entirely if you feel weak and nothing is lost. Sip water if your fast allows it. Feel light-headed → stop and sit down. Eat your semiyan and milk soon after the gym.

Warm-up

0:00–0:05. 2 min easy cardio (skip it if you walked fast to the gym). Then 2 lighter sets of the first exercise only: ~50% of today's weight × 8, ~75% × 4. No long stretching.

Then work through the pairs by the clock. How pairs work →

0:05–0:15 Pair 1, alternate, 60 s rest

Dumbbell lateral raise

3 × 12–20

Light weight, 12–20+ reps; this is not a heavy lift
Lead with the elbows, slightly in front of your body (15–30°)
Up to about shoulder height, a bit higher if it feels fine
Slight elbow bend, thumbs level; lower under control

Avoid: Swinging the body; Shrugging the weight up with your traps

If it hurts or the machine is taken: Cable or machine lateral raise

Today:

Cable face pull

2 × 15–20

Rope at face height, thumbs toward you
Pull toward your forehead, elbows high and back, hands end beside your ears
Arms straight at the start, brief pause at the top
Light weight, 15–20 reps

Avoid: Leaning back to move more weight; Short reps that stop at the chin

If it hurts or the machine is taken: Rear-delt machine fly, or bent-over dumbbell rear raise

Today:

0:15–0:25 Pair 2, alternate, 60 s rest

Incline dumbbell curl

2 × 10–15

Bench at ~45°, arms hang straight down behind you
Curl without moving your elbows forward much; turn palms up as you lift
Lower all the way down under control
8–15 reps; this is not a heavy lift

Avoid: Swinging; Stopping before full arm extension

If it hurts or the machine is taken: Standing dumbbell curl or cable curl

Today:

Rope triceps pushdown

2 × 10–15

Elbows near your sides; full lockout at the bottom
Let the rope come all the way back up each rep
Elbows can stay still or drift slightly; pick one and keep it the same

Avoid: Half reps with heavy weight; Leaning over the rope

If it hurts or the machine is taken: Overhead cable triceps extension (hits the long head even more)

Today:

0:25–0:30 Finish

Calf raise

3 × 10–15, 60 s rest

Balls of your feet on the edge, knees straight
Pause 1–2 s at the BOTTOM in the full stretch (stops the bounce)
Rise up onto the balls of your feet, squeeze, lower over ~2 s

Avoid: Bouncing out of the bottom; Half reps

If it hurts or the machine is taken: Single-leg calf raise on a step holding a dumbbell

Today:

Wed

Swim + room session

No gym today (swim is at 4). 10 min in your room, any time

10 min, any timeSwim 4–5 PM

In your room, no equipment

Push-up

2 × stop 2 short of failure

Hands slightly wider than shoulders
Body in a straight line, glutes and abs tight
Elbows about 45° from your body, not flared straight out
Chest lightly touches the floor, full lockout at the top; ~1 s down

Avoid: Hips sagging; Half reps

If it hurts or the machine is taken: Incline push-up on a bench if you can't do 8 good reps

Bear-plank shoulder taps

2 × 30 s hold + 20 taps

Hands under shoulders, knees just off the floor, back flat
Tap the opposite shoulder without your hips moving

Avoid: Hips swaying side to side

If it hurts or the machine is taken: Side plank

Swim 4–5 PM

Any pace. Do the room session before or after, whenever suits you.

Thu

Full body B

Deadlift, pull-ups, upper chest, single leg

4 PM · ~50 min

Warm-up

0:00–0:05. 2 min easy cardio (skip it if you walked fast to the gym). Then 2 lighter sets of the first exercise only: ~50% of today's weight × 8, ~75% × 4. No long stretching.

Then work through the pairs by the clock. How pairs work →

0:05–0:19 Pair 1, alternate, 90 s rest between

Trap-bar deadlift

3 × 5–8

Stand in the middle of the bar, handles in line with the middle of your feet
Hips back and down until you can grab the handles, chest up, back flat
Big breath, push the floor away, stand tall; lower the same way
Lower back must not round; if it does, the weight is too heavy

Avoid: Rounded lower back (what the reel showed); Hips shooting up first

If it hurts or the machine is taken: Leg press + an extra set of RDL

Today:

Pull-up

3 × 5–10 (assisted if needed)

Overhand grip about 1.5× shoulder width; grip the bar hard
Start from a full hang; pull shoulders down and elbows toward your back pockets
Chin clearly over the bar; a rep that doesn't make it doesn't count
Lower under control to a full hang; legs still, no kipping

Avoid: Half reps; Swinging the legs

If it hurts or the machine is taken: Assisted pull-up machine or lat pulldown; reduce assistance over time

Today:

0:19–0:33 Pair 2, alternate, 90 s rest between

Incline dumbbell press

3 × 8–12

Bench at 30–45°; adjust to where you feel the upper chest
Feet flat, butt stays on the seat, chest up
Shoulder blades down but not pinched hard back
Lower until the dumbbells lightly touch the outside of your shoulders, then press to full lockout

Avoid: Stopping halfway down; Butt lifting off the seat

If it hurts or the machine is taken: Incline machine press

Today:

Seated cable row

3 × 10–12

Sit tall, slight knee bend
Let the handle pull your arms long and shoulders forward for the stretch
Pull to your lower ribs, elbows close; chest up
Torso moves only a little

Avoid: Rocking back and forth like rowing a boat

If it hurts or the machine is taken: Machine row

Today:

0:33–0:45 Pair 3, alternate, 60–90 s rest

Split squat

2 × 8–12 each leg

Long stance; about 90% of your weight on the front foot
Drop the back knee straight down until it nearly touches the floor
Torso and front shin roughly parallel
Progression: rear foot on a low step (a few plates), not a full bench

Avoid: Pushing off the back leg; Front knee caving in

If it hurts or the machine is taken: Walking lunge or leg press

Today:

Dumbbell lateral raise

3 × 12–20

Light weight, 12–20+ reps; this is not a heavy lift
Lead with the elbows, slightly in front of your body (15–30°)
Up to about shoulder height, a bit higher if it feels fine
Slight elbow bend, thumbs level; lower under control

Avoid: Swinging the body; Shrugging the weight up with your traps

If it hurts or the machine is taken: Cable or machine lateral raise

Today:

Optional: easy run, outside the gym slot

Any time Thursday that suits you, outdoors. Skip it if busy: your three swims already cover cardio.

Weeks 1–2: 15–20 min easy. You should be able to talk.
Weeks 3–6: 25–30 min easy, or 3–4 km.
Week 7+: Alternate: 5 km easy, or 6 × 400 m fast (your 1:15 pace) with 90 s walk.

Fri

Swim + room session

No gym today (swim is at 4). 10 min in your room, any time

10 min, any timeSwim 4–5 PM

In your room, two stacks of books or bricks

Deficit push-up

2 × 8–12

Hands on two plates/handles/bricks
Same straight line as a push-up
Go as deep as your shoulders allow, pause lightly, press up

Avoid: Hips sagging at the bottom (what the reel showed)

If it hurts or the machine is taken: Normal push-up

Swim 4–5 PM

Legs are fresh (lower day is tomorrow), so this can be your harder swim.

Sat

Full body C

Overhead press, rows, quads, hamstrings, abs

4 PM · ~45 min

Warm-up

0:00–0:05. 2 min easy cardio (skip it if you walked fast to the gym). Then 2 lighter sets of the first exercise only: ~50% of today's weight × 8, ~75% × 4. No long stretching.

Then work through the pairs by the clock. How pairs work →

0:05–0:19 Pair 1, alternate, 90 s rest between

Seated dumbbell shoulder press

3 × 8–12

Start at ear/chin height, elbows slightly in front of you (about 45°), not flared straight out
Press straight up to lockout
Ribs down, back stays on the pad
Same depth every rep

Avoid: Shrugging up to start the press; Arching the lower back to push

If it hurts or the machine is taken: Machine shoulder press. Shoulder pain → stop and use lateral raises only for now

Today:

Chest-supported row

3 × 8–12

Chest on the pad, let the weights hang for a full stretch (shoulder blades move forward)
Pull elbows back toward your hips, chest stays on the pad
Squeeze 1 s at the top, then lower slowly

Avoid: Lifting the chest off the pad to heave the weight; Short reps

If it hurts or the machine is taken: Machine row, or one-arm dumbbell row

Today:

0:19–0:31 Pair 2, alternate, 60–90 s rest

Leg extension

3 × 12–15

Knee lined up with the machine's pivot
Straighten fully, squeeze 1 s, lower under control
12–20 reps

Avoid: Kicking the weight up

If it hurts or the machine is taken: Extra set of split squats

Today:

Lying leg curl

3 × 10–15

Hips pressed into the pad
Curl until the pad nearly touches your butt; lower all the way
Control the lowering, no swinging

Avoid: Hips lifting; Half reps

If it hurts or the machine is taken: Seated leg curl

Today:

0:31–0:45 Round of 3, one after another, 60 s rest

Cable lateral raise

3 × 12–20

Cable at hand height or lowest setting, hold the machine with the other hand
Lean slightly away; lead with the elbow out to the side
Up to shoulder height, lower slowly

Avoid: Turning it into a shrug

If it hurts or the machine is taken: Dumbbell lateral raise

Today:

Calf raise

2 × 10–15

Balls of your feet on the edge, knees straight
Pause 1–2 s at the BOTTOM in the full stretch (stops the bounce)
Rise up onto the balls of your feet, squeeze, lower over ~2 s

Avoid: Bouncing out of the bottom; Half reps

If it hurts or the machine is taken: Single-leg calf raise on a step holding a dumbbell

Today:

Hanging knee raise

3 × 8–15

Hang still; curl your pelvis up, knees toward your chest
Lower slowly (the lowering builds as much as the lifting)
When 15 good reps is easy, straighten the legs a bit more

Avoid: Swinging

If it hurts or the machine is taken: Lying leg raise or captain's-chair knee raise

Today:

Sun

Swim + rest

Gym closed: recover

Swim 4–5 PMSwim 4–5 PM

Optional mobility, 10 min (from your reels)

Feels good and keeps you moving. It won't change your posture or your belly; strength training and fat loss do that.

Swim 4–5 PM

Your longest, easiest swim of the week.

Hostel Recomp Plan

Full body A

0:05–0:19 Pair 1, alternate, 90 s rest between

0:19–0:33 Pair 2, alternate, 90 s rest between

0:33–0:47 Pair 3, alternate, 60–90 s rest

Light day (fast)

0:05–0:15 Pair 1, alternate, 60 s rest

0:15–0:25 Pair 2, alternate, 60 s rest

0:25–0:30 Finish

Swim + room session

In your room, no equipment

Full body B

0:05–0:19 Pair 1, alternate, 90 s rest between

0:19–0:33 Pair 2, alternate, 90 s rest between

0:33–0:45 Pair 3, alternate, 60–90 s rest

Swim + room session

In your room, two stacks of books or bricks

Full body C

0:05–0:19 Pair 1, alternate, 90 s rest between

0:19–0:31 Pair 2, alternate, 60–90 s rest

0:31–0:45 Round of 3, one after another, 60 s rest

Swim + rest

Optional mobility, 10 min (from your reels)

How a session works

Adding weight

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