Aggressive cut · v4 · five gym days · updated 22 Sep 2026
65 kg. Same muscle. Abs at rest.
From 68.8 kg / 12.1% to ~65 kg / ~9–10% by late October–early November. Gym five days straight (Wednesday–Sunday), runs Thursday and Sunday mornings, two big meals a day. The trade for no rest days: sessions are 25–30 sets each, not 55-set marathons — same weekly work, spread out so a deficit body can actually recover. Monday and Tuesday are the hidden rest days that make this week legal.
1,750–1,850kcal per day
150–160 gprotein per day — non-negotiable
5 × 25–30gym sessions × sets, Wed–Sun
~135sets per week (was 110)
Monday to Sunday
Five gym days in a row works only one way: alternate the muscles. Push, pull, legs, push, pull — nothing heavy gets hit two days running, every muscle still gets trained twice a week. Runs sit on Thursday and Sunday mornings like you asked, with guardrails on the Sunday push-through.
day off shift 15:00–24:00 shift 19:00–04:00
Monday
Day off — full recovery
Sleep long. After Sunday's push-through + five straight gym days, this is where the week's muscle is actually built. Guard it.
Meal 1 (big) — nasi 1 centong, 2–3 ayam, 2 telur, sayur ~850 kcal · 75 g P
Walk 30–45 min. No gym, no run — this rest day is what makes five-in-a-row possible.
Papaya + yogurt~150 kcal · 8 g P
Meal 2 (big) — ayam or ikan, 2 telur, tempe/tahu, sayur, sedikit nasi ~800 kcal · 75 g P
Sleep.
Tuesday
Shift 15:00–24:00 · no gym
Meal 1 (big) — nasi, 2 ayam, 2 telur, sayur ~800 kcal · 70 g P
Optional walk. Second recovery day; Wednesday starts the five-day block.
Meal 2 (big, on shift) — ayam, telur, tempe, sayur, sedikit nasi ~800 kcal · 70 g P
Papaya + yogurt if hungry ~150 kcal · 8 g P
Sleep 00:45–08:30.
Wednesday
Shift 15:00–24:00 · gym 1 of 5
Meal 1 (big, pre-gym) — nasi, 2 telur, 2 ayam, sayur ~800 kcal · 70 g P
Gym — Push A (heavy), 30 sets · ~100 min. The week's hardest pressing: bench 35, incline 35.
Papaya + yogurt post-gym~150 kcal · 8 g P
Meal 2 (big, on shift) — 2–3 ayam, 2 telur, tempe, sayur, nasi ~850 kcal · 75 g P
Sleep 00:45–08:00 — Thursday starts early with the run.
Thursday
Shift 19:00–04:00 · run + gym 2 of 5
Run — easy 5–8 km. Conversational pace; this is the bigger of the two runs.
Meal 1 (big) — warteg plate: nasi, 2–3 ayam, 2 telur, sayur ~850 kcal · 75 g P
Gym — Pull A, 25 sets · ~85 min. Pulldown 44.5, rows. Legs untouched — they run tonight's 9-hour shift.
Meal 2 (big, pre-shift) — ayam, telur, tempe/tahu, sayur, sedikit nasi ~800 kcal · 70 g P
Deep night: papaya + yogurt or telur rebus only.~150 kcal · 10 g P
Sleep 05:00–12:30. Run + lift + shift is the week's biggest day — the sleep after it is not optional.
Friday
Shift 19:00–04:00 · gym 3 of 5
Meal 1 (big, on waking) — nasi, 2 ayam, 2 telur, sayur ~800 kcal · 70 g P
Gym — Legs + core, 30 sets · ~95 min. Hip thrust leads.
Meal 2 (big, pre-shift) — ayam, telur, tempe, sayur, nasi ~800 kcal · 75 g P
Deep night: papaya + yogurt or telur rebus~150 kcal · 10 g P
Sleep 05:00–12:30.
Saturday
Shift 19:00–04:00 · gym 4 of 5
Meal 1 (big) — warteg plate ~800 kcal · 70 g P
Gym — Push B (volume), 25 sets · ~80 min. Moderate weights, flyes and decline you like, extra laterals. No PR attempts — pump work.
Meal 2 (big, pre-shift)~800 kcal · 70 g P
Deep night: papaya + yogurt or telur rebus~150 kcal · 10 g P
No sleep yet — push-through begins. Shift ends 04:00; stay up for the morning run. Hydrate hard from here.
Sunday
Day off · push-through · run + gym 5 of 5
Small pre-run bite — pisang + telur rebus, lots of water ~200 kcal · 8 g P
Run — easy 5 km, hard cap. On zero sleep this run is a jog, full stop: flat route, slow pace, stop if dizzy. It exists because you asked for it — treat it gently.
Meal 1 (big) — nasi, 2–3 ayam, 2 telur, sayur ~850 kcal · 75 g P
Sleep the whole afternoon — 10:00–17:00, blackout, phone off. This sleep pays for the gym tonight.
Papaya + yogurt on waking~150 kcal · 8 g P
Gym — Pull B + abs, 30 sets · ~95 min. Crunch 71.5 and twist 44.5 live here.
Meal 2 (big, post-gym) — ayam/ikan, 2 telur, tempe, sayur, sedikit nasi ~750 kcal · 70 g P
Sleep — Monday is free, sleep as long as it takes.
Sunday push-through rules. Running after an all-night shift means elevated heart rate, worse coordination, and higher injury risk. Non-negotiables: easy pace only, 5 km cap, flat route, big water intake, and skip it entirely if you feel dizzy, chest-odd, or wrecked — move the run to after the afternoon sleep instead (17:30, before the gym becomes gym-only). Never attempt PRs at Sunday night's session on a push-through day.
The gym program — 5 days, push / pull / legs / push / pull
Five consecutive days works because no muscle is hit two days in a row: push Wednesday recovers while you pull Thursday, legs Friday recover over the weekend's upper days. Chest, back, and delts each get trained twice a week — more total volume than the old plan (~135 sets vs 110), in sessions your recovery can actually absorb on a deficit. Every session is 25 or 30 sets.
Starting weights below are your actual logbook from 22 Sep — the best session in your 21 months of Hevy data. Progression rule stands: complete every set at the target reps with solid form → add 2.5 kg next time that session repeats. Bench jumped 30 → 35 in one day; confirm 35 twice before touching 37.5. In a deficit, matching last week is a win; beating it is a bonus.
Wed — Push A (heavy) · 30 sets
10:00 · ~100 min · week's hardest pressing
#
Exercise
Sets × reps
Target
1
Bench press (dumbbell) PR 35
5 × 10
35 kg — confirm, then 37.5
2
Incline bench press (dumbbell) PR 35
5 × 10
35 kg — confirm, then 37.5
3
Overhead press (barbell)
5 × 10
20 → 22.5 kg (it was buried deep in a 55-set day; it'll move fast)
4
Lateral raise the V-taper
5 × 12
10 kg, strict — 13 delt sets all year is the gap this fixes
5
Triceps pushdown
5 × 12
controlled, full lockout
6
Cable crunch
5 × 20
71.5 kg (your 22 Sep number)
Rest 2–3 min on 1–3, 60–90 s on 4–6.
Thu — Pull A · 25 sets
14:00, after the morning run · ~85 min
#
Exercise
Sets × reps
Target
1
Lat pulldown (cable) PR 44.5
5 × 10
44.5 kg — confirm, then 47
2
Seated cable row (V grip)
5 × 10
42 → 44.5 kg
3
Face pulls rear delts
5 × 15
light, squeeze the end — new to the rotation
4
Bicep curl (barbell)
5 × 10
20 kg → 22.5 when clean
5
Hanging knee raise
5 × 10–12
slow and controlled
Deliberately no legs today — they carry tonight's 9-hour shift.
Fri — Legs + core · 30 sets
14:30 · ~95 min
#
Exercise
Sets × reps
Target
1
Hip thrust (barbell) yours
5 × 10
60 → rebuild toward your old 100 kg (Jun 2025)
2
Leg press (machine)
5 × 10
start ~100 kg — your 2025 log shows 160 in you
3
Romanian deadlift
5 × 10
20–30 kg, learn the hinge
4
Split squat
5 × 10 / leg
bodyweight or light dumbbells
5
Calf raise
5 × 15
full stretch at the bottom
6
Plank
5 × 30–45 s
bodyweight
Sat — Push B (volume) · 25 sets
14:30 · ~80 min · pump work, no PRs
#
Exercise
Sets × reps
Target
1
Decline bench press you like it
5 × 10
27.5–30 kg, moderate
2
Chest fly (machine) old favorite
5 × 12
moderate, big stretch
3
Shoulder press (dumbbell)
5 × 10
~22–25 kg (you pressed 32s in Jun 2025)
4
Lateral raise second dose
5 × 12–15
8–10 kg, strict
5
Push up finisher
5 × max
bodyweight, stop 1–2 short of failure
Volume day: weights ~10–15% under Wednesday's. The pump is the point; Wednesday is where PRs live.
Sun — Pull B + abs · 30 sets
19:00, after the afternoon sleep · ~95 min · no PRs on push-through days
#
Exercise
Sets × reps
Target
1
Lat pulldown close grip yours
5 × 10
42 → 44.5 kg
2
Seated cable row (bar grip)
5 × 10
match V-grip weight
3
Bicep curl (dumbbell or cable)
5 × 12
strict
4
Cable crunch PR 71.5
5 × 20
71.5 kg
5
Cable twist (up to down) PR 44.5
5 × 10 / side
44.5 kg
6
Plank
5 × 30–45 s
bodyweight
What your 21 months of Hevy data decided here
Delts got 13 sets in all of 2026 against 879 ab sets. That ratio is why the V-taper hasn't arrived. This program gives delts 15 sets a week (laterals twice, plus both press days) and holds abs at ~15 — still plenty, and abs are already your best-built muscle.
Your strength ceiling is higher than your habits. The log shows a 40 kg bench day (Feb 2026), 160 kg leg press and 32 kg shoulder presses (mid-2025). The plateau was never ability — it was autopilot. The logbook targets above are the fix.
Consistency is the real risk: 24 sessions in March 2025, then 2 in October and 0 in November. Five days a week only counts if it survives October. If life hits, shrink sessions before skipping them — 15 sets beats zero.
Running
Thursday ~09:00: easy 5–8 km, the week's main run.
Sunday ~07:30: easy 5 km hard cap, push-through rules apply (see Week tab). If in doubt, move it to 17:30 after the sleep.
Both easy pace. The deficit is doing the cutting; runs just help. If a week gets heavy, drop a run before you ever drop a lift.
Food routine — two meals
Two meals a day at ~70–75 g protein each, plus the papaya-yogurt bridge. With five gym days the calorie floor rises slightly: sit at the top of the range (~1,800–1,850) on gym days rather than cutting deeper — this schedule cannot run on less.
Two of these + papaya-yogurt = ~1,750–1,850 kcal and ~150–160 g protein. Sayur at both meals and the papaya keep digestion moving — that's the constipation fix, not alcohol.
The gorengan rule. Three pisang goreng tepung ≈ 450–550 kcal with almost no protein — nearly a third of a day. On this cut: sugary drinks are zero, gorengan max 1 piece, max twice a week, inside the day's calories. The batter more than doubles the calories of whatever's inside. This single rule is most of the diet.
Rules of the two-meal day
Protein first, always: 2 telur minimum at every meal, plus 2–3 ayam or a big tempe/tahu portion. Less than that is a snack, not a meal.
Rice: 1 centong per meal, and don't cut it further — it fuels five gym days and two runs. The deficit comes from oil, drinks, and gorengan, never from rice on this schedule.
Papaya + yogurt is the official third touch: post-gym or deep-night, ~150 kcal, protein bump, keeps you regular.
Deep-night on Thu–Sat shifts: papaya-yogurt or telur rebus only. The big plates land before 19:00.
Sunday push-through fueling: small bite before the run (pisang + telur), big plate straight after, then sleep. Post-gym plate at 21:15 closes the day.
Alcohol: not during this cut. Empty calories, blunted recovery from 135 weekly sets, wrecked sleep — and the papaya already does its one job better.
Drink: water constantly (double down on push-through Sunday); black coffee first half of shifts only.
Warteg field guide
Best picks: ayam bakar or drier fried pieces, telur rebus/balado, tempe & tahu bacem (plain, not battered), sayur bening, urap, capcay.
Tempe orek: one portion max, ask kurang manis — the kecap manis + gula merah version is ~40% fat and sugared.
Oil is the hidden 150 kcal: pick drier pieces or blot. On ~1,800 kcal, oil discipline is real money.
Rules & abort triggers
Five gym days + two runs + three night shifts + a deficit is the maximum load this plan will sanction. The triggers below are load-bearing — a no-rest week only stays safe if you actually obey them.
What to expect on the scale
Days 1–10: fast drop, maybe 1–1.5 kg — mostly glycogen and water. Enjoy it, but it's not all fat.
Weeks 2–6: steady ~0.4–0.6 kg per week of mostly real loss. ~66 by mid-October, ~65 by late October or early November.
Weigh-in: Monday late morning now (after real sleep — Sunday morning is post-push-through and will read garbage). Compare weekly numbers only.
InBody: every 4 weeks, Monday conditions, never after a night shift or push-through. Success = weight down, SMM roughly held (33.5+ counts as holding given your data's noise).
Abort trigger 1 — strengthBench or pulldown drops two sessions in a row: eat 200 kcal more per day (rice or telur, not gorengan) for a week. The body is signaling it's burning the wrong tissue.
Abort trigger 2 — life qualitySleep breaks, energy craters at work, mood or libido tanks for a week: +200 kcal and protect sleep. Adjusting is discipline, not failure.
Abort trigger 3 — losing too fastMore than ~0.8 kg/week after the first-week water drop: eat 150–200 more. Faster is muscle, and muscle is the aesthetic.
Abort trigger 4 — the five-day week itselfNew with this schedule: if two sessions in one week feel like garbage (weights that were easy feel heavy, form breaking), the volume is outrunning recovery. First fix: Thursday gym shrinks to 15 sets or the Sunday run moves to after the sleep. Second fix: Saturday's Push B becomes a 30-minute walk. The heavy days (Wed, Fri) are protected last.
Protein is the seatbelt150–160 g every single day. The one non-negotiable number. Miss it and the deficit starts eating your chest and abs.
No PRs on push-through SundayZero-sleep training is for showing up and moving weight, not testing limits. PRs live on Wednesday and Friday.
Sleep is part of the programThu–Sat: 05:00–12:30 block, blackout, cool. Sunday: the 10:00–17:00 afternoon sleep is mandatory, not optional — it's what pays for the evening session. Monday: sleep long, no alarm.
On purpose-losing muscle: still no
The pool-photo look is muscle with low fat on top — lose the muscle and the abs and chest go with it, plus your BMR drops. If at 65 kg and ~9–10% you still want less mass (doubtful), stop progressing the lifts and keep running; it drifts down passively. Never chase it.
After 65
Calories return to ~2,200–2,400 over two weeks (+200 at a time). Keep the same five sessions and the logbook. The project flips to slowly building chest and delts at maintenance — measured in months, not bulky at those calories.