Adam Smiarowski. Supply Chain & Operations AI Advisory
EN / PL
Training plan

Keep the strength. Drop the weight.

Three strength sessions per week. Easy 5 km runs after the main sessions. Walking, mobility, or light cycling on support days. Kettlebell stays short. Goal: maintain strength, lose 5 to 6 kg, and build healthy endurance.

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01 / PRINCIPLES

This is not a mass plan.

The priority is reduction and capability: strength stays, the aerobic base improves, and the body gets lighter. Training should not eat recovery.

01

Strength first

Main strength lifts come first. No failure sets. Keep 1-3 reps in reserve.

02

Run or walk after lifting

Around 5 km after the gym when recovery allows it. If the body needs less load, it becomes walk-run or a brisk walk.

03

Kettlebell stays short

Swings are activation or a finisher, not a hidden second workout that wrecks the back and grip.

02 / WEEK

Weekly rhythm.

Mon

Push + legs + 5 km

The main push session. Chest, shoulders, squat or leg press, then an easy run.

Wed

Pull + posterior chain + 5 km

Pull-ups, rows, hinge. Strong back work without destroying the lower back.

Fri/Sat

Full body + arms + kettlebell

A maintenance session. Arms are accessory work, kettlebell is the short metabolic block, and the aerobic work stays very easy.

+1-2

Walking, mobility, or easy cycling

Walking is part of the plan, not filler. Extra movement should support reduction, not add stress. One full rest day stays in the week.

03 / SESSIONS

Gym plan.

Day 1

Push + legs

  1. Warm-up: 8 min
  2. Goblet squat or leg press: 3 x 8-10
  3. Incline dumbbell press: 4 x 6-10
  4. Dumbbell shoulder press: 3 x 8-12
  5. Flyes: 2 x 12-15
  6. Plank or dead bug: 2-3 sets
  7. Easy 5 km run

Day 2

Pull + posterior chain

  1. Pull-ups: 4 sets
  2. Bent-over barbell row: 4 x 6-10
  3. Romanian deadlift: 3 x 8
  4. Face pull or reverse flyes: 3 x 12-15
  5. Dumbbell curls: 2 x 10-12
  6. Easy 5 km run

Day 3

Full body + arms

  1. Split squat or lunges: 3 x 8-10 each leg
  2. Dumbbell overhead press: 3 x 8-10
  3. Light pull: machine row or inverted row: 3 x 10-12
  4. Dumbbell curls: 2-3 x 10-12
  5. Overhead triceps extension or pushdown: 2-3 x 10-15
  6. Kettlebell swing: 6-8 rounds of 10-15
  7. Very easy 5 km run, walk-run, or brisk walk
04 / LOAD

Load control.

RPE

Train at 7-8/10

Weights should feel solid, not desperate. If strength drops for two weeks, the deficit or the runs are too aggressive.

KB

No hard swings before heavy pull

Before rows and hinge work, use only light activation. Harder swings go at the end.

KG

Lose 5 to 6 kg

Keep the pace calm: around 8-12 weeks. Training supports the cut, but food and consistency do most of the work.