DSTRCT-04 Blueprint: Build Your Training Plan
DSTRCT-04 · Wellington Blueprint

Strength & Conditioning

Build
your
plan.

Four days. One split. Every top set logged. Calories set to your goal.

Run it for 8 weeks. Then audit.

01Commit to 4 days
02Choose your split
03Track your top sets
04Set your calories
DSTRCT-04 Step 01

Commit to 4 days

Pick 4 days you can hit every week, even on a bad week.

A
Mon · Tue · Thu · FriWeekends free
B
Mon · Wed · Fri · SatMax recovery
C
Sun · Mon · Wed · ThuBusy Fri and Sat
D
Tue · Wed · Fri · SatMondays off
01No more than 2 training days in a row.
02Same days every week.
03Missed one? Do it on the next free day. Never skip it.

My 4 days

DAY 1
DAY 2
DAY 3
DAY 4
DSTRCT-04 · WELLINGTON 02 / 13
DSTRCT-04 Step 02 · Option A

Strength split

Choose this if your goal is to lift heavier. Upper / lower, each day built around one main lift done heavy for low reps.

DAYS 1 + 3Lower 1 · 2
DAYS 2 + 4Upper 1 · 2

How to run it

01Work up to your top set: heavy, with 1–2 good reps left in the tank.
02Back-off sets use about 90% of your top-set weight.
03Hit 5 clean reps on the top set? Add 2.5 kg next week (5 kg on lower body).
04Rest 3–4 minutes on main lifts, 2 minutes on the rest.
DSTRCT-04 · WELLINGTON 03 / 13
DSTRCT-04 Strength · Days 1–2
Lower 1 DAY 1
Back squat · LOGTop 3–5 + 3 × 5
Romanian deadlift3 × 6
Bulgarian split squat3 × 8 / leg
Plank3 × 45 sec
Upper 1 DAY 2
Bench press · LOGTop 3–5 + 3 × 5
Weighted pull-up4 × 5
Overhead press3 × 6
Barbell row3 × 8

Log the top set of the first lift each day on your scorecard.

DSTRCT-04 · WELLINGTON 04 / 13
DSTRCT-04 Strength · Days 3–4
Lower 2 DAY 3
Deadlift · LOGTop 3–5 + 2 × 5
Front squat3 × 5
Hip thrust3 × 8
Hanging leg raise3 × 10
Upper 2 DAY 4
Overhead press · LOGTop 3–5 + 3 × 5
Incline bench press3 × 6
Barbell row4 × 5
Chin-up3 × 8

Log the top set of the first lift each day on your scorecard.

DSTRCT-04 · WELLINGTON 05 / 13
DSTRCT-04 Step 02 · Option B

Muscle split

Choose this if your goal is to build size. More sets, moderate reps, every muscle trained twice a week.

DAYS 1 + 3Upper 1 · 2
DAYS 2 + 4Lower 1 · 2

How to run it

01Finish every set with 1–2 reps left in the tank.
02Top of the rep range on all sets? Add weight next session.
03Rest 2–3 minutes on the first two lifts, 60–90 seconds on the rest.
DSTRCT-04 · WELLINGTON 06 / 13
DSTRCT-04 Muscle · Days 1–2
Upper 1 DAY 1
Incline DB press · LOG3 × 8–10
Chest-supported row3 × 8–10
Machine chest press3 × 10–12
Lat pulldown3 × 10–12
Lateral raise3 × 12–15
Triceps pushdown3 × 12–15
Lower 1 DAY 2 · QUADS
Back or hack squat · LOG3 × 6–10
Leg press3 × 10–12
Leg extension3 × 12–15
Seated hamstring curl3 × 10–12
Standing calf raise4 × 10–15
DSTRCT-04 · WELLINGTON 07 / 13
DSTRCT-04 Muscle · Days 3–4
Upper 2 DAY 3
Seated DB press · LOG3 × 8–10
Pull-up (assisted ok)3 × 6–10
Cable fly3 × 12–15
Seated cable row3 × 10–12
Rear delt fly3 × 15
Dumbbell curl3 × 10–12
Lower 2 DAY 4 · GLUTES / HAMS
Romanian deadlift · LOG3 × 6–10
Bulgarian split squat3 × 8–10 / leg
Lying hamstring curl3 × 10–12
Hip thrust3 × 8–12
Seated calf raise4 × 12–15
DSTRCT-04 · WELLINGTON 08 / 13
DSTRCT-04 Step 03 · Strength

Top-set scorecard

Write your heaviest set each week as kg × reps (e.g. 100 × 5).

Option A · Strength

WKBack squatBench pressDead-liftOverhead press
W1
W2
W3
W4
W5
W6
W7
W8
DSTRCT-04 · WELLINGTON 09 / 13
DSTRCT-04 Step 03 · Muscle

Top-set scorecard

Write your heaviest set each week as kg × reps (e.g. 30 × 10).

Option B · Muscle

WKIncline DB pressBack / hack squatSeated DB pressRomanian deadlift
W1
W2
W3
W4
W5
W6
W7
W8
DSTRCT-04 · WELLINGTON 10 / 13
DSTRCT-04 Step 03 · Weekly check

Weekly check

WKSESSIONS /4BODYWEIGHT KGSCORE /5
W1
W2
W3
W4
W5
W6
W7
W8
SCORE · 3+ = ON TRACK 1 point per lift that beat last week, plus 1 point for all 4 sessions done.
ESTIMATED 1-REP MAX Weight × (1 + reps ÷ 30) 100 kg × 5 reps ≈ 117 kg
DSTRCT-04 · WELLINGTON 11 / 13
DSTRCT-04 Step 04

Calorie calculator

Use × 33 if you have a physical job or walk 10,000+ steps a day.

Bodyweight (kg) × 30 = maintenance

MY BODYWEIGHT (KG)
MY MAINTENANCE (KCAL)
MY DAILY TARGET (KCAL)
MaintainBodyweight × 30Weight stays the same
80 KG2,400
LoseMaintenance − 500−0.5 to 1% bodyweight a week
80 KG1,900
GainMaintenance + 300+0.25 to 0.5% bodyweight a week
80 KG2,700
DSTRCT-04 · WELLINGTON 12 / 13
DSTRCT-04 Step 04

Split it + adjust

PROTEIN80 kg = 160 g. Both goals.
2 G / KG
FAT80 kg = 65–80 g.
0.8–1 G / KG
CARBSProtein, carbs 4 kcal/g · fat 9
THE REST

Check and adjust

01Weigh in 3–4 mornings a week. Log the average.
02After 2 weeks, compare it to your target change.
03Off target? Move 150–200 kcal a day and hold for 2 more weeks.

For fat loss, don’t go below bodyweight × 22 without a coach check-in. Anyone with a medical condition should check with their GP first.

DSTRCT-04 · WELLINGTON 13 / 13