Towards Greek Body

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12-week AI-coached shred → ~8% body fat and a Greek-god V-taper. Wide back, capped shoulders, upper chest, visible abs. Built and adjusted with Claude · @claudetrainsme

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Start 58 kg

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Goal ~8% body fat

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Ratio Shoulders ÷ waist → 1.6

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Schedule 7 days · ~2 h

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Weekly split

Day	Focus	Finisher / cardio
Mon	Back width (wings) + rear delts	Abs A + incline walk
Tue	Chest + triceps	Bike intervals
Wed	Legs + core	Sled or stair intervals
Thu	Shoulders (3D delts)	21s + incline walk
Fri	Back thickness + biceps	Abs B + rower
Sat	Upper-body pump + metcon	40 min metcon
Sun	Active recovery	Zone 2 + mobility

The program

Train

Fuel & recover

Nutrition

Progression

Recovery & Tracking

Non-negotiables

[ ] Train every day; the last set of each exercise to failure
[ ] Protein 115–140 g (never below 95 g)
[ ] Calories 1,700–1,900 kcal
[ ] Sleep 7.5–9 hours
[ ] 8,000–12,000 steps
[ ] Log every set and beat last week

Flashcards

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Training builds the muscle. The diet and daily cardio uncover it.