You do not need to change your whole life this week. You need to stop improvising.
This Week 1 of Radikal Reset is designed to help you start with a simple structure: training, steps, basic food, and a realistic way to track progress.
You do not need to do it perfectly. You need to start in a way you can repeat.
Note: this content is informational and does not replace individualized medical, nutrition, or training advice. If you have injuries, significant joint pain or a relevant medical condition, adapt the exercises and consult a qualified professional before starting.
Week 1 of Radikal Reset means completing 3 workouts, walking more than usual, adding protein to your main meals, and tracking progress without obsessing. The goal is not to train like a beast: it is to finish the week thinking, “I can keep going.”
Before you start: choose your situation
Not everyone starts from the same place. This guide gives you two routes:
Gym
If you have access to machines, dumbbells, cables, a barbell or a treadmill.
Home
If you are starting with bodyweight, a backpack, bands or basic equipment.
If you are very deconditioned, have a lot of weight to lose, or have not moved much for months, start with the easier version. That is not less valid. It is the smart entry point.
The Week 1 rule
Your goal this week is not to train like a beast. Your goal is to complete a realistic first week.
- Train 3 days.
- Walk more than usual.
- Add protein to your main meals.
- Do not compensate if you slip.
- Track without obsessing.
- Finish the week thinking, “I can keep going.”
You are not trying to win a perfect week. You are trying to build a repeatable week.
Week 1 plan
- Monday: Workout 1.
- Tuesday: walk or active recovery.
- Wednesday: Workout 2.
- Thursday: walk or mobility.
- Friday: Workout 3.
- Saturday: longer walk or easy activity.
- Sunday: rest, review and prepare.
If you cannot train Monday, Wednesday and Friday, that is fine. Use three separated days when you can. The important thing is to avoid placing all three workouts back-to-back if possible.
Week 1 — gym option
Workout 1 — Gym
- Leg press or goblet squat — 3 sets of 8 to 12 reps.
- Machine chest press — 3×8-12.
- Seated row — 3×8-12.
- Dumbbell Romanian deadlift — 2×10.
- Lateral raises — 2×12-15.
- Plank — 3 sets of 20-30 seconds.
- Easy cardio — 10 minutes.
Workout 2 — Gym
- Hack squat, leg press or box squat — 3×8-12.
- Lat pulldown — 3×8-12.
- Machine shoulder press — 3×8-10.
- Leg curl — 2×10-12.
- Hip thrust or glute bridge — 3×10.
- Machine or floor crunch — 3×12-15.
- Easy cardio — 10 minutes.
Workout 3 — Gym
- Leg press or squat — 3×10.
- Incline machine or dumbbell press — 3×8-12.
- Supported row or seated row — 3×8-12.
- Romanian deadlift or hip thrust — 3×10.
- Biceps curl — 2×12-15.
- Triceps extension — 2×12-15.
- Easy walk — 10-15 minutes.
Use a weight that lets you finish each set with around 2 reps in reserve. If you finish destroyed, you went too hard. If you feel nothing, you probably went too light.
Week 1 — home option
Workout 1 — Home
- Chair squat or bodyweight squat — 3×10-15.
- Incline push-ups on a table, wall or bench — 3×8-12.
- Backpack row — 3×10-15 per side.
- Backpack Romanian deadlift — 2×10-12.
- Bottle lateral raises — 2×12-20.
- Plank — 3×20-30 seconds.
- Walk — 10 minutes.
Workout 2 — Home
- Reverse lunges or low step-up — 3×8-10 per leg.
- Easy pike push-up or backpack press — 3×8-12.
- Backpack row — 3×10-15.
- Glute bridge — 3×12.
- Dead bug — 3×8 per side.
- Calf raises — 3×15-20.
- Walk — 10 minutes.
Workout 3 — Home
- Pause squat — 3×10-15.
- Incline or regular push-ups — 3×8-12.
- Backpack row — 3×10-15.
- Backpack hip thrust — 3×10-12.
- Backpack curl — 2×12-15.
- Backpack or band triceps extension — 2×12-15.
- Side plank — 2 sets per side.
If an exercise is too hard, reduce the range of motion, use support, or choose an easier version. Progressing from a simple version is still progress.
Minimum version for difficult days
If you do not have time, do not turn that into an excuse to disappear.
- First exercise of the day.
- Second exercise of the day.
- 8-10 minutes of walking.
An imperfect week completed is worth more than a perfect week imagined.
What to eat in Week 1
This week you do not need an extreme diet. You need to stop eating completely blind.
- Add protein to each main meal.
- Swap calorie drinks for water, coffee, tea or zero-calorie drinks.
- Use a simple plate: protein + vegetables/fruit + adjusted carbs + reasonable fat.
- Do not turn one free meal into a free weekend.
- If you slip, return at the next meal.
Simple example day
- Breakfast: high-protein yogurt with fruit.
- Lunch: chicken, rice or potato and salad.
- Snack: fruit or high-protein dairy.
- Dinner: omelet, fish or lean meat with vegetables.
Do not chase perfect eating. Aim for a way of eating you can repeat tomorrow.
If you want the complete structure
Eating better helps. Training helps too. But if you want to change your body, you need to combine training, nutrition and habits with a clear progression.
See Radikal ResetSteps and cardio
Cardio is not punishment for eating. It is a tool.
This week, do 2 walks of 20 to 30 minutes or add 1,000-2,000 daily steps compared with your usual average.
- If you are very deconditioned: walk 10-20 minutes.
- If you already move a bit: walk 25-30 minutes.
- If you have trained before: use incline treadmill, bike or easy elliptical.
How to track this first week
Do not judge progress by one single scale weight.
- Initial weight.
- Waist measurement.
- One front photo.
- One side photo.
- One back photo.
- How one reference item of clothing fits.
Do not make decisions based on one day of scale weight. Compare weekly averages, waist, photos, clothing and performance.
Mistakes to avoid in Week 1
Mistake 1: starting too hard
If you end so destroyed that you cannot repeat it, you were not disciplined. You designed the entry point badly.
Mistake 2: changing all your food at once
The more extreme changes you add on Monday, the more likely you are to quit by Thursday.
Mistake 3: punishing yourself if you slip
Missing a meal or workout does not break the process. Disappearing does.
Mistake 4: tracking only the scale
If you strength train, your body can change even when scale weight is not linear.
Mistake 5: searching for the perfect routine
The best routine is not the most complex one. It is the one you can repeat.
What to do on Sunday
Sunday is not for punishment. It is for reviewing and preparing.
- Did I train at least 2 or 3 days?
- Did I walk more than before?
- Did I add protein to most meals?
- Did I return quickly after slipping?
- What obstacle appeared most: time, hunger, fatigue, embarrassment or lack of organization?
If you completed this first week, you do not need to look for another plan. You need to follow a structure.
This guide helps you start. Radikal Reset is designed so you do not have to improvise the next 8 weeks.
Inside the program you get progressive training, routes based on your starting point, gym and home versions, simple nutrition rules, weekly structure and tools to continue even when a week gets difficult.
I want the complete 8 weeks See how Radikal Reset worksFrequently asked questions
Can I do this Week 1 if I am very out of shape?
Yes. Start with the easiest version, use moderate loads and prioritize completion before intensity.
Is gym or home better?
The gym makes progression easier through machines, cables and loads. Home can work if you are consistent and adjust difficulty well.
How many days should I train?
To start, 3 well-done days are enough. The full program can later adapt to 3 or 4 days depending on your situation.
Do I need to do cardio every day?
No. Start with walks and 2 easy sessions. Cardio should help you, not destroy you.
What if I miss a day?
Do not restart. Continue with the next workout or use the minimum version.
When will I see results?
In one week, you can notice more control, energy and direction. Visible changes take longer, which is why Radikal Reset works in an 8-week block.