Pre Summer/Carnival 2026
Eating for Results | Part 1
(May 5, 2026)
Start your day with protein to support muscle maintenance and repair, health, and steady energy.
3 Whole Eggs
1 Cup Cream
1 to 2 Tbsp Honey
Instructions:
- Add cream, honey, and eggs into a blender.
- Blend until mixture is completely smooth (remove froth).
- Pour into a glass and serve immediately (even better: drink it straight from the blender).
Eating for Results | Part 2
BMR: 1,728 kcal/day Katch-McArdle Formula
Estimated Calories: ~2,370 kcal/day 1.375 x BMR
Fat-Loss Target: ~2,120 kcal/day 1 lb per week
Protein Target: 150g/day 1.8g per bodyweight (kg)
Water Target: 2L/day Standard
Instructions:
- Eat or drink your protein, whether it’s raw or cooked.
- Track your protein and calories for one full day.
- Hydrate well.
Hi, Roman
Stats:
5’8″
Feb 28, 1997
134 — 191 bpm (During Full-Body Power Circuit)
130 — 160 lbs (Healthy Weight-to-Height Ratio)
Weight History:
181.6 lbs – Starting
Latest Measurement:
23.6% Body Fat
– – % Muscle
27.6 BMI
– – Arm
92cm Waist
(Apr 7, 2026)
James Bond-Inspired 12-Week Workout Plan
Control is identity.
WEEK 1 ESTABLISH CONTROL
MONDAY FULL-BODY POWER CIRCUIT
Control your mind under stress. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
TUESDAY CHEST AND BACK
Build strength in both directions. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 10-16 |
| Band-Assisted Pull-Ups | 4 x 10-16 |
| Incline Push-Ups | 4 x 10-16 |
| Incline Pec Flys | 4 x 10-16 |
WEDNESDAY LEGS
Power begins with stability. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 10-16 |
| Straight-Leg Deadlift | 4 x 10-16 |
| Straight-Leg Bridge | 4 x 10-16 |
| Weighted Lunges | 4 x 10-16 |
THURSDAY SHOULDERS AND ARMS
Precision defines control. Execute the mission.
| EXERCISE | SETS X REPS |
| Band-Assisted Chin-Ups | 4 x 10-16 |
| Triceps Dips | 4 x 10-16 |
| Dumbell Upright Row | 4 x 10-16 |
| Shoulder Press | 4 x 10-16 |
FRIDAY FULL-BODY POWER CIRCUIT
Endure without losing composure. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 0.10km |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
WEEK 2 STRENGTHEN CONTROL
MONDAY FULL-BODY POWER CIRCUIT
Control your mind under stress. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
TUESDAY CHEST AND BACK
Build strength in both directions. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 8 |
| Band-Assisted Pull-Ups | 4 x 8 |
| Incline Push-Ups | 4 x 8 |
| Incline Pec Flys | 4 x 8 |
WEDNESDAY LEGS
Power begins with stability. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 8 |
| Straight-Leg Deadlift | 4 x 8 |
| Straight-Leg Bridge | 4 x 8 |
| Weighted Lunges | 4 x 8 |
THURSDAY SHOULDERS AND ARMS
Precision defines control. Execute the mission.
| EXERCISE | SETS X REPS |
| Band-Assisted Chin-Ups | 4 x 8 |
| Triceps Dips | 4 x 8 |
| Dumbell Upright Row | 4 x 8 |
| Shoulder Press | 4 x 8 |
FRIDAY FULL-BODY POWER CIRCUIT
Endure without losing composure. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 0.10km |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
WEEK 3 REINFORCE CONTROL
MONDAY FULL-BODY POWER CIRCUIT
Control your mind under stress. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
TUESDAY CHEST AND BACK
Build strength in both directions. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 4-5 |
| Band-Assisted Pull-Ups | 4 x 4-5 |
| Incline Push-Ups | 4 x 4-5 |
| Incline Pec Flys | 4 x 4-5 |
WEDNESDAY LEGS
Power begins with stability. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 4-5 |
| Straight-Leg Deadlift | 4 x 4-5 |
| Straight-Leg Bridge | 4 x 4-5 |
| Weighted Lunges | 4 x 4-5 |
THURSDAY SHOULDERS AND ARMS
Precision defines control. Execute the mission.
| EXERCISE | SETS X REPS |
| Band-Assisted Chin-Ups | 4 x 4-5 |
| Triceps Dips | 4 x 4-5 |
| Dumbell Upright Row | 4 x 4-5 |
| Shoulder Press | 4 x 4-5 |
FRIDAY FULL-BODY POWER CIRCUIT
Endure without losing composure. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 0.10km |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
WEEK 4 MASTER CONTROL
MONDAY FULL-BODY POWER CIRCUIT
Control your mind under stress. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
TUESDAY CHEST AND BACK
Build strength in both directions. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 2-3 |
| Band-Assisted Pull-Ups | 4 x 2-3 |
| Incline Push-Ups | 4 x 2-3 |
| Incline Pec Flys | 4 x 2-3 |
WEDNESDAY LEGS
Power begins with stability. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 2-3 |
| Straight-Leg Deadlift | 4 x 2-3 |
| Straight-Leg Bridge | 4 x 2-3 |
| Weighted Lunges | 4 x 2-3 |
THURSDAY SHOULDERS AND ARMS
Precision defines control. Execute the mission.
| EXERCISE | SETS X REPS |
| Band-Assisted Chin-Ups | 4 x 2-3 |
| Triceps Dips | 4 x 2-3 |
| Dumbell Upright Row | 4 x 2-3 |
| Shoulder Press | 4 x 2-3 |
FRIDAY FULL-BODY POWER CIRCUIT
Endure without losing composure. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 0.10km |
| Weighted Knee Raise | 3 x 10 |
| Weighted Step-Ups | 3 x 10 |
| Band-Assisted Pull-Ups | 3 x 10 |
| Incline Push-Ups | 3 x 10 |
| Tricep Dips | 3 x 10 |
Execution is strategy.
(May 5, 2026)
WEEK 5 INITIATE EXECUTION
MONDAY FULL-BODY POWER CIRCUIT
Push the pace with intent. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
TUESDAY CHEST AND BACK
Drive strength with precision. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 10-16 |
| Band-Assisted Pull-Ups | 4 x 10-16 |
| Decline Push-Ups | 4 x 10-16 |
| Decline Pec Flys | 4 x 10-16 |
WEDNESDAY LEGS
Generate force under pressure. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 10-16 |
| Straight-Leg Deadlift | 4 x 10-16 |
| Hanging Leg Curl | 4 x 10-16 |
| Weighted Reverse Lunges | 4 x 10-16 |
THURSDAY SHOULDERS AND ARMS
Apply controlled power. Execute the mission.
| EXERCISE | SETS X REPS |
| Smith Machine Biceps | 4 x 10-16 |
| Smith Machine Triceps | 4 x 10-16 |
| Dumbell Upright Row | 4 x 10-16 |
| Machine Shoulder Press | 4 x 10-16 |
FRIDAY FULL-BODY POWER CIRCUIT
Sustain effort with discipline. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
WEEK 6 EXECUTE EXECUTION
MONDAY FULL-BODY POWER CIRCUIT
Push the pace with intent. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
TUESDAY CHEST AND BACK
Drive strength with precision. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 8 |
| Band-Assisted Pull-Ups | 4 x 8 |
| Decline Push-Ups | 4 x 8 |
| Decline Pec Flys | 4 x 8 |
WEDNESDAY LEGS
Generate force under pressure. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 8 |
| Straight-Leg Deadlift | 4 x 8 |
| Hanging Leg Curl | 4 x 8 |
| Weighted Reverse Lunges | 4 x 8 |
THURSDAY SHOULDERS AND ARMS
Apply controlled power. Execute the mission.
| EXERCISE | SETS X REPS |
| Smith Machine Biceps | 4 x 8 |
| Smith Machine Triceps | 4 x 8 |
| Dumbell Upright Row | 4 x 8 |
| Machine Shoulder Press | 4 x 8 |
FRIDAY FULL-BODY POWER CIRCUIT
Sustain effort with discipline. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
WEEK 7 ADVANCE EXECUTION
MONDAY FULL-BODY POWER CIRCUIT
Push the pace with intent. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
TUESDAY CHEST AND BACK
Drive strength with precision. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 4-5 |
| Band-Assisted Pull-Ups | 4 x 4-5 |
| Decline Push-Ups | 4 x 4-5 |
| Decline Pec Flys | 4 x 4-5 |
WEDNESDAY LEGS
Generate force under pressure. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 4-5 |
| Straight-Leg Deadlift | 4 x 4-5 |
| Hanging Leg Curl | 4 x 4-5 |
| Weighted Reverse Lunges | 4 x 4-5 |
THURSDAY SHOULDERS AND ARMS
Apply controlled power. Execute the mission.
| EXERCISE | SETS X REPS |
| Smith Machine Biceps | 4 x 4-5 |
| Smith Machine Triceps | 4 x 4-5 |
| Dumbell Upright Row | 4 x 4-5 |
| Machine Shoulder Press | 4 x 4-5 |
FRIDAY FULL-BODY POWER CIRCUIT
Sustain effort with discipline. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
WEEK 8 SUSTAIN EXECUTION
MONDAY FULL-BODY POWER CIRCUIT
Push the pace with intent. Execute the mission.
| EXERCISE | SETS X REPS |
| Clean & Press | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
TUESDAY CHEST AND BACK
Drive strength with precision. Execute the mission.
| EXERCISE | SETS X REPS |
| Incline Bench Press | 4 x 2-3 |
| Band-Assisted Pull-Ups | 4 x 2-3 |
| Decline Push-Ups | 4 x 2-3 |
| Decline Pec Flys | 4 x 2-3 |
WEDNESDAY LEGS
Generate force under pressure. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 4 x 2-3 |
| Straight-Leg Deadlift | 4 x 2-3 |
| Hanging Leg Curl | 4 x 2-3 |
| Weighted Reverse Lunges | 4 x 2-3 |
THURSDAY SHOULDERS AND ARMS
Apply controlled power. Execute the mission.
| EXERCISE | SETS X REPS |
| Smith Machine Biceps | 4 x 2-3 |
| Smith Machine Triceps | 4 x 2-3 |
| Dumbell Upright Row | 4 x 2-3 |
| Machine Shoulder Press | 4 x 2-3 |
FRIDAY FULL-BODY POWER CIRCUIT
Sustain effort with discipline. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 3 x 10 |
| Reverse Crunch | 3 x 10 |
| Weighted Low Lunge | 3 x 10 |
| Bent-Over Row | 3 x 10 |
| Decline Push-Up | 3 x 10 |
| Smith Machine Triceps | 3 x 10 |
Dominance is absolute.
WEEK 9 to 12 ACTIVATE DOMINANCE
MONDAY FULL-BODY POWER CIRCUIT
Move at maximum speed. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 1 x 200 Meters |
| Barbell Deadlift | 6 x 6 |
| Barbell Row | 6 x 6 |
| Barbell Power Clean | 6 x 6 |
| Barbell Press | 6 x 6 |
| Barbell Front Squat | 6 x 6 |
| Barbell Back Squat | 6 x 6 |
| Barbell Push Up | 6 x 6 |
TUESDAY CHEST AND BACK
Unleash full power. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Bench Press | 1 x 8 |
| Pull-Up | 1 x 8 |
| Triceps Dip | 1 x 16 |
| Machine Pec Flys | 1 x 16 |
WEDNESDAY LEGS
Drive explosively forward. Execute the mission.
| EXERCISE | SETS X REPS |
| Barbell Squat | 1 x 8 |
| Straight-Leg Deadlift | 1 x 8 |
| Swiss-Ball Leg Curl | 1 x 16 |
| Weighted Walking Lunges | 1 x 16 |
THURSDAY SHOULDERS AND ARMS
Finish every rep with force. Execute the mission.
| EXERCISE | SETS X REPS |
| Cable Biceps Curl | 4 x 16 |
| Cable Triceps Pushdown | 4 x 16 |
| Cable Delts Raise | 4 x 16 |
| Barbell Shoulder Press | 1 x 8 |
FRIDAY FULL-BODY POWER CIRCUIT
Empty the tank completely. Execute the mission.
| EXERCISE | SETS X REPS |
| Treadmill Sprint | 1 x 200 Meters |
| Barbell Deadlift | 6 x 6 |
| Barbell Row | 6 x 6 |
| Barbell Clean | 6 x 6 |
| Barbell Press | 6 x 6 |
| Barbell Front Squat | 6 x 6 |
| Barbell Back Squat | 6 x 6 |
| Barbell Push Up | 6 x 6 |