u/Emotional_Walrus_426

I have done abit of reading on how others have successfully self studied German, this is what I have concluded so far.

My plan is
For the first week or two:

Michel Thomas audios (on audible):
-foundation German
-language builder German 
-intermediate German
-German vocabulary 
-Insiders German 
+ listen 4hrs a day.

After:
-20-45mins anki or vocabeo, hyperlingua or Goethe frequency based sentences/words
(Using sentences based on frequency, example for anki:
-https://ankiweb.net/shared/info/1431033948
-https://ankiweb.net/shared/info/778251741
-https://ankiweb.net/shared/info/1473346389 )
-45mins sentence construction based on frequency
-30min minimum shadowing/speaking
-15-20min grammar (grammatik aktiv Deutsch als Fremdsprache. A1-B1, B2-C1 & Hammers German grammar and usage.
-20-40min reading (German.net, readlang or self interest books while translating)
-2hrs listening minimum daily
-15–45mins Verbformen + Forvo + Dict.cc
-every 4-3weeks replace reading & grammar with the Goethe practice exams   (1st time untimed, mark everything u dont understand, add it to focus for minimum the next 2 weeks then take the test again timed as if it were the real thing)

For sentence construction
Write 20-50 sentences you would commonly use in Google Sheets, then use Ai to translate the sentences in an informal manner,or get 20 new words and construct sentences containing each word using dict.Leo or deepL then check & reassure urself with forvo for the pronunciation then record yourself and check with Ai.
You may also use this prompt and create your own.
Prompt: Translate these English sentences into natural, informal German. Make them sound like a native speaker would actually say them in everyday conversation, not a literal or textbook translation, use contractions common phonological rules prosodic and tonal traits of that language and common phrasing where appropriate.
Then use Elevenlabs.io text to speech option to copy and paste your german sentences into an audiofile (first 5-10k character count are free)

YouTube channels:
-Naturallanguagelearning
(Mikel | hyperpolygot)
-Easygerman
-LanguageSheep | learn German online course
-LearnGermanfast
-MrLAntrim (Learn German with Herr Antrim)
-Kathrinschechtman 
-Slow German mit annik rubens
-HerrFerguson  (German Lessons with Herr Ferguson)
-SWR Handwerksunst

I do have additional resources like specific videos/playlists. But for now this is all I will write.

Rules
compounds - stop at RIR 1-3 (RIR = reps in reverse, = how many reps you could do before true failure, ex: RIR 1-2, 1-2 reps before complete failure)
Isolations - last set to failure
Tempo controlled eccentric (2-3seconds) (lowering the weight for 2-3 seconds on every rep. eccentric = lowering phase, concentric = lifting phase)
Progression: add reps start at 8reps then add weight when 12-15 reps becomes maintenance (multiple sessions 2-3 easily)

Rest - 
Compounds 3-4mins
Isolations 2mins 

80-200g carbs 60-90mins before gym.
10k+ steps /daily
Walk after every leg day (will recover faster)
Dont train upper traps.
Don’t train obliques.
Note for ring pushup form, at the top of every pushup turn your palms forward (supination)
Goal macros: 10-20% protein, 20-30% fat, carbs 40-50%

Monday:
-Incline Chest Press -3×6–8, 3-4 min rest
-Dips - 2×6-10, 3-4 min rest
-Lateral Raises - 3×12-20, 2 min rest
Wednesday:
-Weighted Pullups or Lat Pulldown - 3×6-10 3-4 min rest
-Chest Supported Row - 2×8-12 3-4 min rest
-Hammer Curl - 3×10-15, 2-3min rest
-Reverse Pec Deck - 2×12-15, 2-3 min rest
Friday: 
-Ring Pushups - 2×8-12 (supinate palms at top) 2 min rest
-Lat Pulldown/pullups (alternate grip than Wednesday) 2×10-12, 2-3 min rest
-Lateral Raise - 2×15-25, 2-3 min rest
-Preacher Curl - 2×10-12, 2-3 min rest
Saturday: (occasionally) 
-Hack Squat or Leg Press - 3×8-10 3-4 min rest
-Leg Extension - 2×12-15, 2-3 min rest
-calf raises 2-8-15 (kettlebell) 2min rest