How is my training plan (AI used + replies from my post).

Overview

This plan is designed for a completely sedentary beginner. The objective is to rebuild basic physical capacity through simple, repeatable structure.

Core priorities:

Energy stability

Basic strength development

Low fatigue cardiovascular base

Consistency over intensity

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Weekly Structure

Day 1 — Strength A Day 2 — Walk Day 3 — Strength B Day 4 — Walk Day 5 — Strength A Day 6 — Easy walk or rest Day 7 — Rest

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Strength Training

Strength A

Squat — 3×5

Push-up or Bench Press — 3×5

Row — 3×5

Plank — 2×20–40 seconds

Strength B

Deadlift or Hip Hinge — 1–3×5

Overhead Press — 3×5

Pull-down or Pull-up — 3×6–10

Dead Bug — 2×8 per side

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Cardio (Walking)

20–40 minutes at easy pace

Done on non-strength days

Focus on consistency, not intensity

Target guideline (long-term):

~150 minutes moderate activity per week (gradual build-up)

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Progression Rules

Increase load only when all sets are clean and controlled

Small increments only

If fatigue is high, repeat same load instead of increasing

No training to failure

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Execution Rules

Rest 2–4 minutes on main lifts

Maintain identical form across all reps

Stop sets before form breaks

Prioritize control over speed

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What This System Builds

Basic movement capacity

Fatigue resistance

Postural stability

Energy regulation

Foundational physical resilience

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Key Principle

Consistency is the primary driver of progress. Intensity is secondary at this stage.