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TRAINING PHASE PLANNER — Setup
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Edit the yellow cells only. Everything else recalculates automatically.
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YOUR DETAILSRULES (change these to re-plan)PROJECTION SUMMARY
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SexMaleBulk length (weeks)24Starting phase (from Phase Plan row 1)
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UnitsMetric (kg / cm)Bulk — weekly weight gain (% of bodyweight)0.50Weeks planned so far33
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Height180Cut length (weeks)8Weight at end of your plan so far90.0
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Start date05 Jan 2026Cut / mini-cut — weekly weight loss (% of bodyweight)1.00FYI — projected body-fat % so far (see note below)20.0
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Starting weight90.0Maintenance length after any cut or mini-cut (weeks)1Current BMI27.8
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Starting body-fat % (your estimate)20.0Mini-cut length threshold — below this BF% = 4 weeks, at/above = 8 weeks18.0
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Starting phaseAuto (decide from body fat)Share of weight GAINED that is fat (%) — for the FYI projection only50
The FYI projected body fat is a rough simulation from the weight-change rates
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Share of weight LOST that is fat (%) — for the FYI projection only85
and the fat-gain/fat-loss share assumptions above — it does NOT drive any phase
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Units note: every rate is a percentage of bodyweight, so kg and lb both work.
"Good to bulk" threshold — men (BF% at/below this)15.0
decisions. Your entries on the Phase Plan tab are what decide the plan.
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"Good to bulk" threshold — women (BF% at/below this)23.0
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HOW THIS WORKSBody-fat check
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1. Your starting phase is decided once, from your starting body fat, on the
The "good to bulk" threshold is also used as the guide's recommendation cutoffWithin the typical range for men
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Phase Plan tab (row 1) — Bulk if you're at/below the "good to bulk" threshold,
after each maintenance week: at/below it, bulking again is suggested; above it,
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Cut if you're above it. Override it above if you'd rather choose.
another cut round is suggested. You always make the actual call on the Phase Plan tab.
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2. Every phase runs its full fixed length no matter what: 24 weeks for a bulk,
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 8 weeks for a cut.
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3. A bulk is always followed by a mini-cut (4 or 8 weeks, sized by the body fat
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you enter at the end of the bulk — check it against the Body-Fat Guide tab).
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4. Any cut or mini-cut is always followed by 1 week of maintenance.
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5. After that maintenance week, check your body fat again and choose what's
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next on the Phase Plan tab: bulk again, or run another cut round.
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6. Fill in the two yellow columns on Phase Plan (your body-fat estimate, and
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your choice after each maintenance week) and the rest recalculates —
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PHASE COLOURS
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Bulk24 weeks, +0.5% BW/wk
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Cut8 weeks, -1% BW/wk
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Mini-Cut4 or 8 weeks, -1% BW/wk
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Maintenance1 week, weight held
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