Eight weeks.
Four sessions a week. No guesswork.
A starter physique block from Saher — the general shape of the work that builds muscle while you lose fat. Free, and yours in about ten seconds.
Straight talk: this is a general template, not a personalised plan. It is not the exact programme Saherused to lose 100 lb — that was coached and adjusted weekly around one person's life. This is the honest starting structure.
What's inside.
Four sessions, eight weeks
Upper A, Lower A, Upper B, Lower B. The same movements the whole way through — because you cannot tell if you are progressing when the exercises keep changing.
The one rule that drives it
Progressive overload, explained in plain English: beat last week on something, every week. Plus how hard to push and when to back off.
How to eat around it
A modest deficit you can actually hold, a protein target, and the signal that tells you the deficit has gone too far.
Want it built around you?
The programme is the general shape. Coaching is where it gets fitted to your schedule, your equipment and your history — and changed when it stalls.
Start training