Phase 5: Outdoor Season & Maintenance (Weeks 21-26+)
Phase Overview
GOAL: Maintain strength, enjoy outdoor activities, reach 12% body fat
DURATION: 6+ weeks (ongoing lifestyle)
BODY FAT: 14-15% → 12%
MINDSET: Sustainable fitness lifestyle
Phase 5 Mindset
"I am an athlete. I am active. This is who I am now.
The gym maintains my strength. The outdoors feeds my soul.
This is not a diet phase—this is my life."
What This Phase is About
- Maintain the muscle and strength you built
- Enjoy outdoor activities (biking, rowing, kayaking, hiking)
- Reach your final body fat goal through activity
- Sustain this lifestyle indefinitely
WEEKLY SCHEDULE
MONDAY: Gym - Full Upper ~50 min
TUESDAY: Outdoor Activity 60-90 min
WEDNESDAY: Gym - Full Lower ~50 min
THURSDAY: Light Activity or Rest
FRIDAY: Gym - Upper (optional) ~45 min
SATURDAY: Long Outdoor Activity 90+ min
SUNDAY: Rest
Total: 2-3 gym days + 2-3 outdoor activity days
GYM WORKOUT: FULL UPPER
Purpose
Maintain pushing and pulling strength. Hit all upper body muscles efficiently.
Warm-Up (5 min)
- Arm circles: 15 each direction
- Band pull-aparts: 15 reps
- Push-ups: 10 reps
- Light row: 50 lb × 10
Workout
| # | Exercise | Sets | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|---|
| 1 | Bench Press | 3 | 6-8 | 165 lb | 2 min | Maintain strength |
| 2 | Barbell Row | 3 | 6-8 | 155 lb | 2 min | |
| 3 | OHP or Incline Press | 3 | 8-10 | 95/115 lb | 90 sec | Alternate weekly |
| 4 | Lat Pulldown or Pull-ups | 3 | 8-10 | 120 lb/BW | 90 sec | |
| 5 | Lateral Raise | 2 | 12-15 | 17.5 lb | 60 sec | |
| 6a | Bicep Curl | 2 | 10-12 | 30 lb | - | Superset |
| 6b | Tricep Pushdown | 2 | 10-12 | 50 lb | 60 sec |
Total Time: ~50 minutes
GYM WORKOUT: FULL LOWER
Purpose
Maintain leg strength and muscle. Keep squat and deadlift patterns strong.
Warm-Up (5 min)
- Bike: 3 min
- Leg swings: 10 each leg
- Glute bridges: 15 reps
- Bodyweight squats: 10 reps
Workout
| # | Exercise | Sets | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|---|
| 1 | Squat | 3 | 6-8 | 185 lb | 2.5 min | Maintain strength |
| 2 | Romanian Deadlift | 3 | 8-10 | 165 lb | 2 min | |
| 3 | Leg Press | 3 | 10-12 | 250 lb | 90 sec | |
| 4 | Leg Curl | 3 | 10-12 | 65 lb | 75 sec | |
| 5 | Calf Raise (standing or seated) | 3 | 12-15 | 150 lb | 60 sec | |
| 6 | Abs (choice) | 2 | 15 | - | 60 sec |
Total Time: ~50 minutes
GYM WORKOUT: UPPER (FRIDAY OPTIONAL)
Purpose
Additional upper body volume if desired. Can skip if you had a heavy outdoor week.
Workout
| # | Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|---|
| 1 | Incline Dumbbell Press | 3 | 8-10 | 45 lb | 90 sec |
| 2 | Cable Row | 3 | 10-12 | 110 lb | 90 sec |
| 3 | Dumbbell Shoulder Press | 3 | 8-10 | 35 lb | 90 sec |
| 4 | Face Pulls | 3 | 15 | 40 lb | 60 sec |
| 5 | Arm Superset | 2 | 12 | Moderate | 60 sec |
Total Time: ~45 minutes
OUTDOOR ACTIVITIES
Activity Guide
Biking
Benefits: Cardio endurance, leg stamina, joint-friendly, scenic When: Tuesday + Saturday (or any outdoor day) Duration: 60-90 min
Easy ride: 60 min, conversational pace, 300-400 cal
Moderate: 75 min, occasional hills, 450-550 cal
Challenging: 90 min, hilly terrain, 600-700 cal
Tip: Start with flat routes, progress to hills over time.
Rowing / Kayaking
Benefits: Full body workout, upper back strength, core engagement When: Great for Saturday long activity Duration: 45-120 min
Kayaking: 90-120 min, steady paddle, 300-500 cal
Rowing: 45-60 min, moderate intensity, 400-600 cal
Tip: Rowing complements your gym pulling work. Great for back and biceps.
Hiking
Benefits: Low impact cardio, mental health, nature exposure When: Saturday or weekend Duration: 90+ min
Easy trail: 90 min, 300-400 cal
Moderate: 2-3 hours, elevation gain, 500-700 cal
Challenging: 3+ hours, significant climbing, 700-1000 cal
Tip: Pack protein snacks for hikes over 2 hours.
Sample Week Schedules
Standard Week
Mon: Full Upper (gym)
Tue: Biking 60 min
Wed: Full Lower (gym)
Thu: Rest or light walk
Fri: Upper Optional (gym)
Sat: Long bike ride 90 min or kayaking
Sun: Rest
Heavy Outdoor Week
Mon: Full Upper (gym)
Tue: Biking 75 min
Wed: Full Lower (gym)
Thu: Easy hike 60 min
Fri: Rest
Sat: Kayaking 2+ hours
Sun: Rest
Recovery Week
Mon: Full Upper (gym)
Tue: Walking 45 min
Wed: Full Lower (gym)
Thu: Rest
Fri: Light upper or skip
Sat: Easy bike 45 min
Sun: Rest
NUTRITION FOR OUTDOOR SEASON
Daily Calories by Activity
| Day Type | Calories | Notes |
|---|---|---|
| Gym only | 2,050 | Standard deficit |
| Gym + light activity | 2,100 | +50 |
| Outdoor moderate (60-90 min) | 2,200-2,300 | +150-250 |
| Outdoor heavy (90+ min) | 2,300-2,400 | +250-350 |
| Rest day | 1,950-2,000 | Slightly lower |
Non-Negotiables
Protein: 165g daily (always)
Water: 3+ liters on activity days
Pre-activity: Small meal 1-2 hours before
Post-activity: Protein + carbs within 2 hours
Snacks for Outdoor Activities
Before (1-2 hrs)
- Banana + peanut butter
- Greek yogurt + granola
- Toast + eggs
During (if 90+ min)
- Protein bar
- Trail mix
- Banana
After
- Protein shake + banana
- Chicken wrap
- Full meal within 2 hours
REACHING 12% BODY FAT
The Final Push
You're at 14-15%. Here's how to reach 12%:
Strategy 1: Activity > Restriction
Don't cut more calories.
Add more outdoor activity instead.
2-3 outdoor sessions of 60-90 min = 1500-2500 extra calories burned/week
This creates the deficit without eating less.
Strategy 2: Consistency
The last few percent are the slowest.
Trust the process.
0.5 lb/week is still progress.
4-6 weeks = 2-3 more lbs = 12%
Strategy 3: Stay Patient
You've come from 24% → 14%.
That's 10 percentage points.
The final 2% will come.
Don't crash diet or overtrain.
MAINTENANCE MINDSET
This is Your Lifestyle Now
You are not "dieting."
You are not "training for something."
You are simply an active, healthy person.
This is who you are now.
Weekly Non-Negotiables
□ 2-3 gym sessions (protect your muscle)
□ 2-3 outdoor activities (enjoy your fitness)
□ 165g protein daily (maintain muscle)
□ 7-8 hours sleep (recovery)
□ Weekly weigh-in (stay accountable)
Signs You're Succeeding
✓ Weight stable (or slowly dropping)
✓ Strength maintained in gym
✓ Energy for outdoor activities
✓ Clothes fit well
✓ You enjoy the process
SEASONAL ADJUSTMENTS
Summer (Peak Outdoor)
- 3 gym days → 2 gym days
- More outdoor activities
- Slightly higher calories on active days
Fall (Transition Back)
- 2 gym days → 3 gym days
- Reduce outdoor as weather changes
- Maintain activity with indoor cardio
Winter (Return to Phases 1-3)
- Can restart with Phase 2 or 3
- 5-6 gym days
- Indoor cardio on non-gym days
- Use this time to build more strength/muscle
Spring (Transition Out Again)
- Back to outdoor prep
- Gradually add activities
- Return to Phase 4-5 structure
LONG-TERM SUCCESS
Yearly Goals
Year 1 (now): Reach 12% body fat, build strength base
Year 2: Maintain 12%, add 2-3 lb lean muscle
Year 3+: Optimize performance, enjoy activities, stay consistent
What If You Gain Weight Back?
It happens. Here's the protocol:
1-3 lbs up: Normal fluctuation. Keep going.
3-5 lbs up: Check adherence. Tighten up protein + calories.
5+ lbs up: Return to Phase 2 for 4-6 weeks.
The beauty: You now know exactly how to fix it.
FINAL BODY COMPOSITION TARGETS
End of Phase 5 (Week 26)
| Metric | Target |
|---|---|
| Body Fat | 12% |
| Weight | ~153-156 lb |
| Bench Press (maintain) | 165 lb × 8 |
| Squat (maintain) | 185 lb × 8 |
| Deadlift (maintain) | 245 lb × 6 |
| Pull-ups | 10+ reps |
| Appearance | Visible abs unflexed |
CELEBRATION & REFLECTION
When You Reach 12%
Take progress photos.
Compare to your "before."
Celebrate this achievement.
You went from:
- 24% body fat → 12%
- 2-3 pull-ups → 10+
- 135 lb bench → 185 lb bench
- No definition → visible six-pack
This is not luck. This is discipline.
This is you.
What's Next?
Option 1: Maintain indefinitely (this document)
Option 2: Lean bulk (add muscle, slight surplus)
Option 3: Cut to 10% (advanced, temporary)
Option 4: Focus on performance (sport-specific training)
There's no wrong answer. You've earned the choice.
WEEKLY CHECK-IN TEMPLATE
Use this every Sunday:
Week _____ Check-In
WEIGHT:
Morning average: _____ lb
Last week: _____ lb
Change: _____ lb
WORKOUTS COMPLETED:
Gym sessions: ___/3
Outdoor activities: ___/2
NUTRITION:
Protein target hit: ___/7 days
Overall adherence: ___/10
ENERGY & MOOD:
Energy level: ___/10
Sleep quality: ___/10
Stress level: ___/10
WINS THIS WEEK:
1. _____________________
2. _____________________
FOCUS NEXT WEEK:
_______________________
NOTES:
_______________________
For exercise instructions, see: 22-exercise-library.md Previous phase: 26-phase4-peak.md Index: 00-index-and-quick-reference.md
Document created: December 2024 Part of the Wellness Guide Series Your complete 26-week transformation guide