Explanation

Age: 33 years old

Height: 173 cm

Weight: 102 kg

Background: Thai, living alone in Gothenburg, Sweden

Current fitness: Can do 5 clean, perfect pull-ups (3 sets). Can run 5-10 km.

Lifestyle: Works 8:30-17:30/18:00, 40 min commute each way. Lives alone. Good at cooking.

Primary: Lose weight — reach 80 kg by December 2026 (22 kg loss, May to Dec = ~7 months, ~3 kg/month, very realistic with consistency)

Secondary: Be fit, improve pull-ups, have more energy, sleep better, build a good shape, run stronger, eat good food

• Work 5 days a week, long hours + commute
• Don't like going to the gym — all training is at home
• Focus on clean reps, not just numbers
• Can run outside around your place

• Pull-ups lats biceps rear delts
• Ring dips chest (lower) triceps front delts
• Ring inverted rows mid-back rhomboids rear delts
• Ring push-ups chest triceps front delts core
• Bulgarian split squats quads glutes hamstrings balance/stability
• Ring leg curls hamstrings

• Chin-ups lats biceps (more bias) upper back
• Pike push-ups shoulders (delts) upper chest triceps
• Ring inverted rows mid-back rhomboids
• Ring dips chest triceps front delts
• Deep squats quads glutes core mobility
• Abs roller full core hip flexors shoulders
• Plank core stability

• High frequency — each muscle group trained 3x/week = faster skill development (great for pull-ups)
• Metabolic demand — full-body sessions burn more calories per session and keep metabolism elevated longer
• Time efficient — you superset everything, get in and out fast (perfect for your schedule)
• Beginner-to-intermediate friendly — you can progress each movement by changing ring angle, adding reps, or slowing down the negative

• Ring dips chest (lower) triceps front delts
• Parallette push-ups chest (lower) triceps front delts deeper ROM
• Ring triceps extensions triceps (isolation)
• Pike push-ups shoulders (delts) upper chest triceps
• Push-up plank hold core shoulder stability

Primary muscles trained: chest (pectorals), shoulders (deltoids — especially anterior), triceps

• Pull-ups lats biceps upper back
• Ring rows mid-back rhomboids rear delts
• Band bicep curls biceps (isolation)
• Chin-ups lats biceps (more bias) upper back
• Abs roller full core hip flexors

Primary muscles trained: back (lats, rhomboids, traps), biceps, rear deltoids, core

• Bulgarian split squats quads glutes hamstrings balance
• Deep squats quads glutes core hip mobility
• Ring leg curls hamstrings
• Glute bridges glutes lower back hip flexors (stretch)
• Calf raises calves (gastrocnemius + soleus)

Primary muscles trained: quads, glutes, hamstrings, calves, core (stabilization)

• More volume per muscle per session — you can go deeper into each movement pattern
• Better for strength — longer rest between hitting the same muscle group (7 days) means you can push harder each session
• Less fatigue per session — you're not doing legs after pull-ups; each day is focused
• Good variety — 5 exercises per session keeps it interesting

Your choice: You prefer PPL — great choice. PPL lets you focus on one movement pattern per session, which means more volume per muscle and better recovery between sessions. Since you do clean reps and quality matters to you, having one focused day per muscle group allows you to give each exercise your full attention without being fatigued from a previous exercise.

Full Body is always there if you want to switch later. Both are excellent programs — consistency matters more than which one you pick.

Both programs already note Superset! — this means you pair two exercises back to back with minimal rest. For example: do a set of pull-ups, immediately do a set of ring dips, then rest. This cuts workout time in half. With your 8:30-18:00 work schedule and 40-min commute, this is the most important strategy to stay consistent.

At 102 kg, your maintenance calories are roughly 2,600-2,900 kcal/day (depending on activity). To lose ~1 kg per month, aim for a modest 300-400 kcal deficit — around 2,300-2,500 kcal/day.

Protein: You asked about 1.5-2.0g per kg of goal weight. At 80 kg goal weight, that's 120-160g per day. Based on your current weight (102 kg), your body needs even more — I'd recommend 150-180g per day (1.5-1.8g per kg of current weight) to preserve muscle while losing fat at ~3 kg/month. Either range works if you're consistent. You're good at cooking — meal prep high-protein meals (chicken, fish, eggs, tofu, Greek yogurt, whey protein).

Carbs: Don't cut them. They fuel your workouts and runs. Just control portions — rice, oats, potatoes, vegetables.

Fats: Healthy fats from cooking oil, nuts, avocado. Don't go below 50g/day.

Biggest tip: Since you live alone and cook, you have full control over your meals. This is a massive advantage. Cook once, eat 2-3 times. No hidden calories from restaurants or family meals.

You can do 5 clean pull-ups for 3 sets — that's solid. To go higher:

• Add a rep — try 6 reps next session, even if only on the first set
• Slow the negative — lower yourself in 3-4 seconds on every rep
• Weighted (eventually) — once you can do 12+ clean reps, add weight with a backpack or belt
• Frequency matters — the Full Body program hits pull-ups 3x/week, which will improve your numbers faster than PPL

Zone2 running (conversational pace, ~120-140 bpm depending on your max HR) is excellent for fat loss. At 10 km per session, you're burning roughly 600-800 kcal per run. Twice a week = 1,200-1,600 kcal extra burn.

Key tip: Keep it truly easy. If you can't hold a conversation, slow down. Zone2 builds your aerobic base without adding unnecessary stress. This helps recovery from your strength sessions too.

You mentioned wanting to sleep better. Training helps — but here's what matters:

• Strength training + Zone2 running improves sleep quality (deeper sleep, faster sleep onset)
• Try to finish workouts by 20:00 — training too late can delay sleep
• Living alone in Gothenburg — use the quiet evenings for wind-down routines (stretching, reading, no screens 30 min before bed)
• Consistent wake-up time (even on rest days) regulates your circadian rhythm

Rings are unstable, which means every exercise engages more stabilizer muscles. To keep making progress:

• Change the angle — for rows/push-ups, make your body more horizontal to increase difficulty
• Clean reps first — always prioritize form. One perfect rep is worth more than five sloppy ones (you already know this — it's in your constraints)
• Add a pause — hold the hardest position for 1-2 seconds (bottom of a dip, top of a pull-up)
• Slow down — 3-second negative on everything adds time under tension without changing exercises

Living alone in a new country, working full-time, commuting — training is your anchor. Here's what I tell clients in your situation:

• Don't rely on motivation. Motivation fades. Build a habit. Put your workout clothes on the moment you get home. The hardest part is starting.
• 20 minutes is enough. Some days you'll be tired. That's fine. Do a shortened version — just the main lifts, skip accessories. Showing up is the win.
• Track something. Write down how many pull-ups you did, how your run felt, what you ate. Not for perfection — for awareness. You'll see progress and that keeps you going.
• You're already ahead. You can do 5 clean pull-ups. You can run 10 km. You cook your own food. Most people can't do any of those. Trust the process, stay consistent, and by December 2026 you'll be a completely different person at 80 kg.