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5-Month Programme

90 → 82 kg
Strength + Cut

Male · 30y · 90 kg · 3× Gym + Swimming · Target: −8 kg in 20 weeks

Weekly Deficit
~3,500 kcal
≈0.4 kg/week
Gym Sessions
3×/week
Push · Pull · Legs
Swim Sessions
3×/week
Tue · Thu · Sat

Your plan

Workouts→

Push / Pull / Legs splits + swimming sessions

Macros & Phases→

20-week periodised nutrition targets

Stretching→

Mobility, warm-ups and cooldowns

Form Cues→

Technique checkpoints for every key lift