BUDYAI
User-shared Budy plan

Foundations Full‑Body Build

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 20 planned weeks currently include workouts in this preview.

Smooth start focused on high-quality reps and repeatability.

Get BudyReview workouts
20Planned weeks
2Workouts / week
IntermediateDifficulty
1/5Phases ready

Updated Jul 12, 2026

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What this block is trying to do

A 20-week muscle-gain plan that fits your exact Monday/Sunday, 30-minute schedule and uses stable full-body training for steady progress.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation and GrooveBaseline

foundation

Week 1 - Full Body B — Foundation (Back, Chest, Legs)

Full Body B — Foundation (Back, Chest, Legs)

Sunday30mGymStrengthModerate6 exercises
Type
Strength
Intensity
Moderate

Barbell Deadlift

3 sets x 6-8 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 16-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 26-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 36-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Lever Incline Two-Arm Chest Press

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Assisted Pull-Up

3 sets x 8-12 reps
MainBeginnerModerate (2 3 Rir) intensityLoad tracked
BackPull Up BarBodyweight
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Cable Triceps Pushdown (SZ bar)

3 sets x 10-14 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
TricepsCable
Set 1 · 10-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Week 1 - Full Body A — Foundation (Chest, Back, Legs)

Full Body A — Foundation (Chest, Back, Legs)

Monday30mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

EZ Barbell Bench Press

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
ChestBarbellBench
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Barbell Bent Over Row

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
BackBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Dumbbell Staggered-Stance Romanian Deadlift

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityPer sideLoad tracked
HamstringsGlutesDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 3 Rir) intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 3 Rir) intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 3 Rir) intensity · Per side
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 3 Rir) intensity · Per side

Standing Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps
MainIntermediateModerate (2 3 Rir) intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  2. Set 210-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
  3. Set 310-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Week 2

Phase 1Foundation and GrooveVolume

foundation

Week 2 - Full Body B — Foundation (Back, Chest, Legs)

Full Body B — Foundation (Back, Chest, Legs)

Sunday30mGymStrengthModerate6 exercises
Type
Strength
Intensity
Moderate

Barbell Deadlift

3 sets x 6-8 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 16-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  2. Set 26-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  3. Set 36-8 reps · 3m rest · 2-1-1 tempo · Moderate (2 Rir) intensity

Lever Incline Two-Arm Chest Press

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Assisted Pull-Up

3 sets x 8-12 reps
MainBeginnerModerate (2 Rir) intensityLoad tracked
BackPull Up BarBodyweight
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity

Cable Triceps Pushdown (SZ bar)

3 sets x 10-14 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
TricepsCable
Set 1 · 10-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Week 2 - Full Body A — Foundation (Chest, Back, Legs)

Full Body A — Foundation (Chest, Back, Legs)

Monday30mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity

EZ Barbell Bench Press

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
ChestBarbellBench
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Barbell Bent Over Row

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
BackBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 Rir) intensity

Dumbbell Staggered-Stance Romanian Deadlift

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityPer sideLoad tracked
HamstringsGlutesDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 Rir) intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 Rir) intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 Rir) intensity · Per side
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 Rir) intensity · Per side

Standing Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps
MainIntermediateModerate (2 Rir) intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  2. Set 210-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
  3. Set 310-12 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Week 3

Phase 1Foundation and GrooveIntensity

foundation

Week 3 - Full Body B — Foundation (Back, Chest, Legs)

Full Body B — Foundation (Back, Chest, Legs)

Sunday30mGymStrengthModerate6 exercises
Type
Strength
Intensity
Moderate

Barbell Deadlift

3 sets x 5-7 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 5-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 15-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 25-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 35-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Lever Incline Two-Arm Chest Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Assisted Pull-Up

3 sets x 6-10 reps
MainBeginnerModerate (1 2 Rir) intensityLoad tracked
BackPull Up BarBodyweight
Set 1 · 6-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 16-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 26-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 36-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Cable Triceps Pushdown (SZ bar)

3 sets x 10-14 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
TricepsCable
Set 1 · 10-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Week 3 - Full Body A — Foundation (Chest, Back, Legs)

Full Body A — Foundation (Chest, Back, Legs)

Monday30mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

EZ Barbell Bench Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ChestBarbellBench
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Barbell Bent Over Row

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
BackBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Dumbbell Staggered-Stance Romanian Deadlift

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityPer sideLoad tracked
HamstringsGlutesDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side

Standing Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Week 4

Phase 1Foundation and GrooveDeload

foundation

Week 4 - Full Body B — Foundation (Back, Chest, Legs)

Full Body B — Foundation (Back, Chest, Legs)

Sunday30mGymStrengthModerate6 exercises
Type
Strength
Intensity
Moderate

Barbell Deadlift

3 sets x 5-7 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 5-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 15-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 25-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 35-7 reps · 3m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Lever Incline Two-Arm Chest Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Assisted Pull-Up

3 sets x 6-10 reps
MainBeginnerModerate (1 2 Rir) intensityLoad tracked
BackPull Up BarBodyweight
Set 1 · 6-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 16-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 26-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 36-10 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Cable Triceps Pushdown (SZ bar)

3 sets x 10-14 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
TricepsCable
Set 1 · 10-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-14 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Week 4 - Full Body A — Foundation (Chest, Back, Legs)

Full Body A — Foundation (Chest, Back, Legs)

Monday30mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

EZ Barbell Bench Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ChestBarbellBench
Set 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Barbell Bent Over Row

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
BackBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · Moderate (1 2 Rir) intensity

Dumbbell Staggered-Stance Romanian Deadlift

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityPer sideLoad tracked
HamstringsGlutesDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · Moderate (1 2 Rir) intensity · Per side

Standing Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps
MainIntermediateModerate (1 2 Rir) intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  2. Set 210-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity
  3. Set 310-12 reps · 1m rest · 2-0-1 tempo · Moderate (1 2 Rir) intensity

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Bodyweight Deep Squat to Hamstring Stretch Mobility Complex

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

1 set x 6-8 reps

WarmupHamstringsGlutesQuadricepsSet 1 · 6-8 reps · 30s rest · controlled tempo · Easy intensity

Foam Roller Tensor Fasciae Latae Roll

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

1 set x 2m-4m

CooldownGlutesSet 1 · 2m-4m · 1m rest · slow tempo · Easy intensity · Per side

Assisted Pull-Up

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 3 sets x 6-10 reps

MainBackPull Up BarBodyweightSet 1 · 8-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Barbell Bent Over Row

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps

MainBackBarbellSet 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Barbell Deadlift

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 6-8 reps -> 3 sets x 5-7 reps

MainGlutesHamstringsBackQuadricepsBarbell

Barbell Low-Bar Back Squat in Rack

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps

MainQuadricepsGlutesBarbellSet 1 · 10-12 reps · 2m rest · 2-1-1 tempo · Moderate (2 3 Rir) intensity

Cable Triceps Pushdown (SZ bar)

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-14 reps

MainTricepsCableSet 1 · 10-14 reps · 1m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Dumbbell Staggered-Stance Romanian Deadlift

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps

MainHamstringsGlutesDumbbellSet 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate (2 3 Rir) intensity · Per side

EZ Barbell Bench Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps

MainChestBarbellBenchSet 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Lever Incline Two-Arm Chest Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps

MainChestMachineSet 1 · 10-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

1 additional exercises appear in this shared plan.