Periodisation plan, 12 weeks

Leo Martins

24 Aug - 16 Nov 2026, Set-Up, Fat Loss, Diet Break, Maintenance & Build

1. 1

   24 Aug - 7 Sept 2026, 2 weeks,

   Foundation & Set-Up

   Set-Upweekskg a week, about 77.7kg by the end↑↓×

   Objective:Set-up done: started from 78kg and built the daily habits the rest of the plan relies on.Strategy:Moderate deficit (about 400-500 kcal), high protein, daily step target, 3-4 resistance sessions per week.
2. 2

   7 Sept - 12 Oct 2026, 5 weeks,

   Fat Loss Block

   Fat Lossweekskg a week, about 76.9kg by the end↑↓×

   Objective:Fat loss done: from 77.7kg to 76.9kg, about 0.15kg a week.Strategy:Deficit held, protein high, steps up and 3-4 resistance sessions per week. Keep lifting heavy to protect lean tissue. Adjust calories at weekly check-ins if progress stalls.
3. 3

   12 Oct - 19 Oct 2026, 1 week,

   Maintenance Diet Break

   Diet Breakweekskg a week, about 76.7kg by the end↑↓×

   Objective:Diet break done at 76.7kg, to reset energy and training.Strategy:Calories back to maintenance with the extra food from carbs. Training continues as normal. A small scale rise from water and glycogen is expected. This leads straight into maintenance.
4. 4

   19 Oct - 16 Nov 2026, 4 weeks,

   Maintenance & Muscle Building

   Buildweekskg a week, about 77kg by the end↑↓×

   Objective:Hold the new 76.7kg baseline and start building muscle while staying lean.Strategy:Calories at maintenance or slightly above with protein kept high. Training shifts to progressive overload and hypertrophy volume. Progress photos and weigh-in on 16 Nov 2026 to set the next plan.