1-on-1 Coaching · Built From Your Application & Coaching Profile

JOSH: CUT TO 160
PROGRAM

Client: Josh Celestin
Coach: Echelon Fitness Collective
Goal: Body Recomposition
Timeline: 24 weeks / 6 months (180 lb → 160 lb)
Structure: 4 training days (Upper / Lower, twice through)
Level: Intermediate

A 4-day upper/lower build with real progression and a nutrition target as tight as the training plan, built to fix the exact thing you named as the barrier: not the gym, the structure around it. Built from your application and Coaching Profile, we'll tighten it up once we connect.

Why I Built It This Way

You told me you're already going to the gym, you rated your commitment a 9 out of 10, and you're highly active outside of it too. The thing that hasn't worked before wasn't effort, you said it yourself: “go to the gym, seen progress, but never had a plan.” That's the whole reason this exists. You've got a workout plan already, you just didn't describe what it is, so I'm not pretending to replace something I don't know, I'm giving you the structure you said was missing: what to do, how much, and a number logged in the Hub telling you if it's working.

On the goalYou gave me real numbers, cut from 180 lb to 160 lb, in 6 months, aiming for what you called a good athletic physique. That's recomposition, not just a number dropping, so this program is built to hold onto muscle while the weight comes down, not just make the scale move.

On the barrierYou named it directly, lack of plan and structure. Every day below has exact sets, reps, and a place to log the number. That's the fix.

On why coaching helpsYou said having a fixed, proven, actionable plan you can follow is what would make this work. That's this document, plus the weekly tracking that keeps it a plan and not just a PDF you read once.

On your support systemYou said your brother Lex has your back on this. That matters more than it sounds like, someone in your corner who already knows the goal is one less thing you're carrying alone.

On sleepYou're sitting at 5 hours a night. That's the one number in your whole profile most likely to work against the other nine, low sleep raises appetite and slows recovery both. Not a lecture, just the piece worth knowing is in play.

On loads: there are no working weights on file yet since this was built from your application and profile, not a training session. Every Load value below reads “Establish Week 1, log in Hub” until you log real numbers, that first week becomes the baseline everything after builds off.

Programmed to the ISSA CPT standard, for Echelon Fitness Collective.

24-Week Roadmap to Your 6-Month Mark

Phase	Weeks	Focus
Phase 1: Foundation & Load Establishment	1–6	Learn and execute the upper/lower split with real tracking. Every working weight gets established in the Hub in Week 1, that becomes the baseline everything after progresses against. Nutrition holds at maintenance while six weeks of your real trend-weight data comes in, no deficit guessing. Deload Week 6.
Phase 2: Progressive Overload & Deficit Start	7–12	Add load on the main lifts using your Week 1 baseline. Nutrition steps into a real deficit calculated off your actual Phase 1 trend weight. Deload Week 12.
Phase 3: Recomposition Push	13–18	Hold the deficit, protein stays non-negotiable, reassess weekly against the 160 lb target. Deload Week 18.
Phase 4: Final Push & Reassessment	19–24	Tighten toward the 160 lb mark, volume tapers the final two weeks so you arrive at your 6-month mark recovered, not depleted. Week 24: full remeasure, weight and photos, against your Week 1 baseline.

Weekly Structure

Day	Focus	Why it's placed here
Day 1	Upper A (Strength)	Fresh CNS for the heaviest pressing and pulling of the week.
Day 2	Lower A (Strength)	Full upper-body recovery from Day 1, the week's heaviest leg work.
Day 3	Upper B (Volume)	Second upper stimulus of the week, higher rep, shape-focused.
Day 4	Lower B (Volume + Conditioning)	Second leg stimulus plus the conditioning finisher that directly targets the 160 lb goal.

Heavy · ~50–60 min

Day 1 / Upper A — Strength

Warm-Up

Band Pull-Aparts — 2 × 15
Arm Circles — 2 × 10/direction
Cat-Cow — 2 × 8

Main Lifts

Exercise	Sets × Reps	Load
Barbell Bench Press	4 × 6–8	Establish Week 1, log in Hub
Chest-Supported Row	4 × 6–8	Establish Week 1, log in Hub
Seated Dumbbell Shoulder Press	3 × 8–10	Establish Week 1, log in Hub
Face Pulls	3 × 12–15	Establish Week 1, log in Hub

Cues: Bench press, shoulder blades pinned, feet driving into the floor, bar path stays over the chest not the face. Chest-supported row, chest stays pinned to the pad, pull elbows back and down. Face pulls, elbows high, this is the rear-delt and posture piece pressing volume doesn't cover.

Finisher

Exercise	Sets × Reps	Load
Triceps Pushdown	3 × 12–15	Establish Week 1, log in Hub
Hammer Curl	2 × 12–15	Establish Week 1, log in Hub

Heavy · ~55–65 min

Day 2 / Lower A — Strength

Warm-Up

Band Pull-Aparts — 2 × 15
Cat-Cow — 2 × 8

Main Lifts

Exercise	Sets × Reps	Load
Back Squat	4 × 6–8	Establish Week 1, log in Hub
Romanian Deadlift	3 × 8–10	Establish Week 1, log in Hub
Leg Press	3 × 10–12	Establish Week 1, log in Hub
Standing Calf Raise	3 × 15–20	Establish Week 1, log in Hub

Cues: Squat, brace before the descent, knees track over the toes, drive through mid-foot out of the hole. RDL, hips travel back not down, soft knee bend, feel the hamstring stretch before reversing the movement.

Finisher

Plank — 3 × 30–45 sec
Dead Bugs — 3 × 10/side

Moderate · ~50 min

Day 3 / Upper B — Volume

Warm-Up

Band Pull-Aparts — 2 × 15
Arm Circles — 2 × 10/direction

Main Lifts

Exercise	Sets × Reps	Load
Incline Dumbbell Press	3 × 10–12	Establish Week 1, log in Hub
Assisted Pull-Ups	3 × 8–10	more assistance
Seated Cable Row	3 × 10–12	Establish Week 1, log in Hub
Cable Lateral Raise	3 × 12–15	Establish Week 1, log in Hub

Cues: Incline press targets the upper chest specifically, control the descent. Assisted pull-ups, stop 2–3 reps before failure, less assistance as you get stronger, that's the progression. Lateral raise, lead with the elbow, stop at shoulder height.

Finisher

Exercise	Sets × Reps	Load
Barbell Curl	3 × 10–12	Establish Week 1, log in Hub
Overhead Rope Tricep Extension	2 × 15–20	Establish Week 1, log in Hub

Moderate · ~55 min

Day 4 / Lower B — Volume + Conditioning

Warm-Up

Band Pull-Aparts — 2 × 15
Cat-Cow — 2 × 8

Main Lifts

Exercise	Sets × Reps	Load
Walking Lunges	3 × 10–12/leg	Establish Week 1, log in Hub
Lying Hamstring Curl	3 × 12–15	Establish Week 1, log in Hub
Hip Thrust	3 × 10–12	Establish Week 1, log in Hub

Conditioning Finisher

Incline Treadmill Walk — 20–25 min — Establish Week 1, log in Hub
Bicycle Crunches — 3 × 20–30 total

This is the piece most directly aimed at 160. Conditioning volume and the calorie structure below do more for that number than any extra set of lifting.

Nutrition Protocol

You told me the real gap already: you've been to the gym and seen progress, but never had a plan. The same is almost certainly true for your eating, so here's the structure. Exact gram targets lock in once you log your starting weight in the Hub Week 1, here's what Week 1 runs on.

Macro	Target (locks to exact grams once starting weight is logged)
Protein	~0.8–1.0 g per lb of bodyweight
Fat	~0.3–0.35 g per lb of bodyweight
Carbs	Fills remaining calories after protein & fat, adjusted by phase
Water	~0.5–1 oz per lb of bodyweight, higher on lift days

Phase 1 (Weeks 1–6): hold at maintenance while your trend weight gets established. This is baseline data, not a diet yet.
Phase 2 (Weeks 7–12): step into a real deficit, calculated off your actual Phase 1 average, not a guess made on Day 1.
Phase 3 (Weeks 13–18): hold the deficit, reassess weekly against your 160 lb target, adjust from real trend data.
Phase 4 (Weeks 19–24): tighten the final stretch toward 160, then hold and stabilize once you're there.
Protein at every meal, non-negotiable, this is the number that keeps your muscle while the fat comes off, and it's the “athletic physique” half of your goal, not just the scale number.
Your sleep is sitting at 5 hours, pushing that toward 7–8 is going to help your recomp more directly than another set in the gym, low sleep raises appetite and blunts recovery both.

General fitness and nutrition guidance from your coach, not a substitute for individualized clinical dietary advice.

Accountability: What We Track Weekly in the Hub

You rated your own commitment a 9 out of 10 and told me a fixed, proven, actionable plan is what makes coaching work for you. This is how that plan actually gets tracked, weekly, not just written down once.

What	Frequency	Why
Sessions completed	Weekly	Target 4/4, the number that predicts your outcome more than anything else.
Body weight	1×/week, same morning conditions	Starts your Week 1 baseline, everything else, including your nutrition targets, gets built off this.
Protein grams	Daily, even if estimated	The one number most people miss without a real plan, non-negotiable now.
Progress photos	Every 2 weeks	Recomposition shows in the mirror before it shows on the scale, and it's the clearest read on the “athletic physique” side of your goal.
Body weight vs. 160 target	Monthly	Direct check against your own number and your 6-month mark.

Everything above came straight from your application and Coaching Profile, built to fix the exact thing you named as the barrier: lack of plan and structure. Log Week 1 in the Hub, get your working weights and starting weight in, and I'll tighten whatever needs it from there.

ECHELON FITNESS COLLECTIVE: STRUCTURE. ACCOUNTABILITY. COMMITMENT. FAITH.