12-week gym plan — Khaled
Built from WHOOP data · Goal: clean, fit body composition
Phase 1 — Weeks 1–4
Phase 2 — Weeks 5–8
Phase 3 — Weeks 9–12
4×
days/week
45 min
per session
8–10
target strain
MON
Push
TUE
Cardio
WED
Rest
THU
Pull
FRI
Rest
SAT
Legs
SUN
Cardio
5×
days/week
50 min
per session
10–13
target strain
MON
Push+HIIT
TUE
Cardio
WED
Pull
THU
Rest
FRI
Legs
SAT
Long cardio
SUN
Full rest
5×
days/week
55 min
per session
12–15
target strain
MON
Full body A
TUE
Intervals
WED
Upper body
THU
Cardio+core
FRI
Rest
SAT
Lower+HIIT
SUN
Full rest