Personal Coaching
Ali's Plan
190 cm · 120 kg · goal bodybuilding. Active recomposition: build muscle and drop fat on a repeating 12-week engine that feeds a multi-year physique path — not a one-off beginner course. At 190 cm your frame is an asset: ~100 kg lean is a genuinely big physique, and that's where this roadmap points.
- 190 cm
- Height
- 120 kg
- Start weight
- ~100 kg
- 6-month target
- 4
- Gym sessions / week
- 8–10k
- Daily steps
Start here
How every session runs
Session checklist
- 01
Confirm seat / pad / handle settings from your log before the first work set — change them only when a joint complains or the ROM improves.
- 02
Warm-up: 5 min incline walk, then one light set of ~15 at half the working weight on each Primary and Secondary before the work sets.
- 03
Load today's working weight from your log (not a frozen Junior guess). Target 3 RIR in Prime/Build, 2 RIR in Push on the big lifts; accessories follow their printed row RIR. If a lift feels wildly easy or ugly, re-calibrate that lift only — one honest set finds the number.
- 04
Accessory and Core rows run one set short in weeks 1–2 — full prescription from week 3. Order is fixed: Primary → Secondary → accessories → core → walk. Arm-head rows on lower days are part of the plan, not extras.
- 05
Log weight × reps every set. The 12-week cycle and the multi-year path only work if the numbers are true.
Your starting weights
Upper A
lever chest press
4 × 8–10
30 kg
cable lat pulldown full range of motion
4 × 8–10
40 kg
cable seated row
4 × 10–12
40 kg
lever shoulder press
3 × 10–12
20 kg
lever seated fly
3 × 12–15
30 kg
lever lateral raise
4 × 12–15
10 kg
lever shrug
3 × 12–15
40 kg
cable pushdown (with rope attachment)
3 × 12–15
15 kg
cable kneeling crunch
3 × 12–15
35 kg
Lower A
sled 45° leg press
4 × 8–10
80 kg
lever lying leg curl
3 × 10–12
30 kg
lever leg extension
3 × 12–15
35 kg
lever seated hip adduction
3 × 12–15
40 kg
cable pull through (with rope)
4 × 12–15
25 kg
lever standing calf raise
5 × 12–15
40 kg
lever preacher curl
3 × 12–15
15 kg
cable overhead triceps extension (rope attachment)
3 × 12–15
15 kg
Upper B
lever high row
4 × 8–10
40 kg
lever incline chest press
4 × 8–10
25 kg
lever front pulldown
3 × 10–12
40 kg
cable straight arm pulldown
3 × 12–15
15 kg
lever seated reverse fly
3 × 12–15
15 kg
cable lateral raise
3 × 12–15
5 kg
cable curl
3 × 12–15
10 kg
lever seated dip
3 × 10–12
20 kg
Lower B
dumbbell romanian deadlift
3 × 8–10
16 kg
per dumbbell
sled hack squat
3 × 8–10
40 kg
lever seated leg curl
4 × 12–15
30 kg
lever seated hip adduction
3 × 12–15
40 kg
lever seated calf raise
5 × 12–15
25 kg
dumbbell incline curl
3 × 12–15
8 kg
per dumbbell
dumbbell hammer curl
3 × 12–15
8 kg
per dumbbell
cable reverse-grip pushdown
3 × 12–15
12.5 kg
cable seated crunch
3 × 12–15
35 kg
The 12-week cycle
How big is one step up?
Sled machines — 45° leg press, hack squat
+10 kg (one 5 kg plate per side)
Stack machines — press, row, pulldown, lateral raise, curl, triceps, dip, adduction
+5 kg (one pin down)
Dumbbells
+2 kg per hand
Cables
+2.5–5 kg (smallest pin move)
Reverse hyper / bodyweight-assisted machines
Add the smallest plate only when 15 clean reps are easy
Always the smallest jump that keeps you at 8+ reps. If a machine only offers a big jump, hold the weight one more week and add reps instead.
Worked example — leg press
How a Primary climbs inside one cycle — leg press on Lower A (example loads; use your log):
- Week 1 · 90 kg — 8 / 8 / 8 / 8 (3 RIR, full sets)
- Week 2 · 90 kg — 9 / 9 / 9 / 9
- Week 3 · 90 kg — 10 / 10 / 10 / 10 → top of range
- Week 4 · 100 kg — 8 / 8 / 8 / 8 → new cycle of reps
- Weeks 5–8 · climb reps again, then the next +10 kg jump
- Weeks 9–11 · same at 2 RIR — last reps slow, jumps less often
- Week 12 · deload at −10%, then restart higher or graduate
Bad day protocol
Miss the rep target once → repeat the same weight next week, no drama. Miss it twice in a row on the same exercise → take one increment off and rebuild over two weeks. A weight is only yours when you own every rep at the target RIR. Sick or badly slept → do the session at −10% and count it.
The other half
Nutrition targets
200–220 g
Protein / day
2.2 g per kg of the ~100 kg target weight — not current weight. It protects muscle in the deficit; hit it before anything else counts.
~2,600–2,800 kcal
Calories / day
About 500 kcal under maintenance, which sits near 3,100–3,300 kcal at 190 cm / 120 kg. Faster feels heroic and burns muscle; this pace loses fat while every lift climbs.
−0.5 to −1 kg
Scale trend / week
One weigh-in a week: same morning, after the bathroom, before breakfast. Read the 4-week trend, never a single number — water swings ±2 kg at this size.
7–9 h
Sleep
Recovery is where the muscle is actually built. At 120 kg, sleep is the limiting factor long before training volume is.
The long game
Multi-year roadmap
Not sure where to start?
Find your program
Five answers. One split that fits your body, your experience and your week.
Non-negotiables
Daily scoreboard
- 01
4 sessions logged — three is a fine week, zero is how plans die.
- 02
8–10k steps every day, rest days included — walking is the fat-loss engine.
- 03
Protein target hit before the day ends — track it until it's automatic.
- 04
Every set written down — you can only beat a number you recorded.
- 05
After each deload: restart the cycle heavier or graduate — do not freeze in learn mode.