How to progress each week
- Double-progression: when you hit the top of the rep range on all sets, add 2.5–5 lb next session.
- RIR 1–3: leave 1–3 reps in reserve on most sets. Last set of accessories can go to near-failure.
- Rest: 2–3 min on barbell compounds. 60–90 s on dumbbell and bodyweight accessories.
- Deload every 5–6 weeks: cut sets in half, keep weights.
This week
Mon–Sun
Lift
Active rest
Full rest
Bulking nutrition
Post-semaglutidekcal
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P (g)
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C (g)
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F (g)
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Surplus
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Meals
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Protein / meal
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Start in a small surplus, keep protein high, and let weekly scale trend decide whether calories need to move up.
Weekly check-in
7-day avgActual
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Target
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Adjustment
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Use weekly averages, not day-to-day scale noise. Aim to gain slowly enough that strength climbs without obvious fat rebound.
Muscle regain priorities
Post-cut- 01 先把卧推、上斜推和二头/三头的主动作做强，胸和手臂围度会跟着起来。
- 02 Hit 25–40 g high-quality protein across 4–5 feedings if appetite is suppressed.
- 03 划船量不能太低，不然胸推加量后肩膀容易顶不住。
- 04 Keep cardio easy. Steps help recovery, but long hard conditioning will fight the surplus.
- 05 翘臀靠 `臀桥/hip hinge/单腿动作` 三件套，不靠随便做几组深蹲。
- 06 If semaglutide still blunts appetite, use shakes, yogurt, eggs, milk, rice, oats, and other easy-to-digest calories.
Recovery essentials
- ● Sleep 7–9 h; MPS lives or dies here.
- ● Creatine monohydrate 5 g/day.
- ● Front-load protein: breakfast plus a post-workout feeding is non-negotiable.
- ● 7–10 k steps/day is enough. Don’t turn recovery into extra fat-loss work.
- ● Hydrate aggressively if nausea, constipation, or low appetite are still lingering.
- ● Deload every 5–6 weeks or sooner if performance stalls across two sessions.