How to plan for 2026

Be honest with yourself for a moment: how did your Summer 2025 go?

Most people drift through the year and then complain about the outcome. Bodies aren’t built by accident. They are built by intention and structure. If you don’t plan, you stay the same.

Those who plan ahead control how they look. Those who don’t stay stuck. It really is that simple.

So whether your summer was a success or a disappointment, it is done. What matters is what you do next.

This guide will help you mentally assign purpose to each season ahead, choose whether your next focus is muscle-building or fat-loss, and follow a full plan that ensures Summer 2026 is the one you remember with pride.

Seasonal Physique Planning

Instead of randomly training and hoping, assign each season of your year a mission.

Autumn 2025 (now to November): Muscle Gain or Fat Loss Reset
Winter and Christmas 2025 (December to February): Continued Muscle Gain or Tight Fat Loss
Spring 2026 (March to May): Transition into Fat Loss or Lean Recomposition
Summer 2026 (June to August): Maintenance and Peak

Pick one main objective at a time. If you are skinny or flat, your mission is to gain muscle. If you are soft, bloated or overweight, your mission is fat loss.

Full Muscle Building Plan

Training (four to five days per week)

Day 1 – Chest, Shoulders, Triceps
Bench Press 4 x 6-8
Incline Dumbbell Press 3 x 8-10
Shoulder Press 3 x 6-8
Dips 3 sets to failure
Tricep Pushdowns 3 x 10-12

Day 2 – Back and Biceps
Deadlifts 4 x 5
Pull-Ups 4 sets to failure
Barbell Rows 3 x 6-8
Dumbbell Rows 3 x 8-10
Bicep Curls 3 x 10-12

Day 3 – Legs
Squats 4 x 6-8
Leg Press 3 x 10
Romanian Deadlifts 3 x 8
Calf Raises 4 x 12-15

Repeat or add an optional shoulder and arm pump day.

Diet for Muscle Gain (calorie surplus, mostly clean foods)

70 kg bodyweight: 2,800 to 3,000 calories, 150 g protein minimum
80 kg bodyweight: 3,200 to 3,500 calories, 170 g protein minimum
90 kg bodyweight: 3,600 to 3,800 calories, 200 g protein minimum

Example Day:

Meal 1 – Oats with whey protein and honey
Meal 2 – Chicken, rice and olive oil
Meal 3 – Banana and whey (pre-workout)
Meal 4 – Beef and pasta (post-workout)
Meal 5 – Greek yoghurt and nuts

Full Fat Loss Plan

Training (four days weights, two cardio)

Day 1 – Upper Push
Day 2 – Lower Body and Abs
Day 3 – Upper Pull
Day 4 – Full Body Circuit or Metabolic Training

Cardio twice per week: either twenty to thirty minutes of high intensity intervals, or forty minutes incline walking with heart rate between 120 and 140 bpm.

Diet for Fat Loss (calorie deficit, high protein)

70 kg bodyweight: 2,000 to 2,200 calories, 150 g protein
80 kg bodyweight: 2,300 to 2,500 calories, 170 g protein
90 kg bodyweight: 2,500 to 2,700 calories, 200 g protein

Example Day:

Meal 1 – Protein shake with berries
Meal 2 – Eggs and vegetables
Meal 3 – Chicken salad
Meal 4 – Steak and broccoli
Snack if needed – Cottage cheese or Greek yoghurt

Useful Supplements

For muscle gain: Nuclear Creatine, Norateen Heavyweight II, Norateen XXX
For fat loss: Six Pack Pill Extreme, Fatstripper PRO Burn

Do not stumble into 2026. Decide who you will be when you get there. Assign each season a mission. Choose whether you are building or cutting. Follow the plan with intent.

Ask yourself one question. Do you want to arrive at Summer 2026 proud, or once again explaining why you didn’t?