5-Day Split · Coach Hamza Toure
Your strength & physique week. Loads climb week to week with Hamza — these are your current targets. Tap Edit to swap days or change exercises.
🍽️ Fuel — Lean Bulk
Bigger fuel on your 5 training days, at maintenance on the 2 rest days. Weekly average ≈ 3,000 → a ~+300 surplus → ~0.5 lb/week.
Protein across 4–5 meals, 40–55g each. 75–100g carbs before lifting, 50–75g after. Water 3L/day, more travelling.
Judge by the 7-day weight average AND your waist — not the scale alone. Aim +0.25–0.5 lb/week. If the waist outpaces the lifts, trim rest-day carbs first. Re-DEXA late Nov.
🔋 Recovery — your #1 lever
WHOOP: 5.2h avg → target 6.5h. On a bulk, sleep decides if the surplus becomes muscle or fat.
🚦 Autoregulate off WHOOP
Your morning recovery sets the ceiling on heavy squat & bench days.
30-min incline walk × 5/week. HR ~110–130 (you can still talk). Slot it on rest days or after sessions — fat-burn + heart, barely touches recovery.
Default to the 2,600 template, protein first every meal. Band + bodyweight when there's no gym, 2+ sessions per trip, walk the city for steps. Goal = hold ground.
✅ Today
📅 Training calendar
Your whole month at a glance — dashed = planned, solid ✓ = done. Tap a training day to mark it done; tap it again to set recovery or change it.
⚖️ Bodyweight
Separate from workouts — log it whenever (every few days is plenty).
🏆 1 Rep Maxes
History
🎯 Build to ~183–185 lb lean · squat & bench climbing.
Sleep is the multiplier. Fix it and everything else compounds.