BUDYAI
User-shared Budy plan

Balanced Traditional Upper/Lower Muscle Rebuild

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 16 planned weeks currently include workouts in this preview.

A measured opening block that sets up reliable execution and protects your recovery runway.

Get BudyReview workouts
16Planned weeks
4Workouts / week
IntermediateDifficulty
1/4Phases ready

Updated Aug 18, 2026

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Budy can turn the same idea into a plan matched to your own time, equipment, experience, and training goal.

What this block is trying to do

A 16-week muscle-building plan built for consistency. It keeps your preferred frequency, avoids unnecessary spinal stress, and gives you the best balance of progress speed and recoverability.

Weekly Schedule

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

Week 1

Phase 1Foundation RebuildBaseline

foundation

Week 1 - Upper Body Foundation - Chest and Back Priority

Upper Body Foundation - Chest and Back Priority

Monday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Plate-Loaded Lever Seated Single-Arm Incline Chest Press

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

Chest-Supported Incline Bench Dumbbell Row

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

Plate-Loaded Lever Lat Pulldown

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

Seated Lever Shoulder Press (Plate Loaded)

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

Cable Pushdown

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 1 - Lower Body Foundation - Quads, Glutes, and Hamstrings

Lower Body Foundation - Quads, Glutes, and Hamstrings

Tuesday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

45-Degree Sled Leg Press

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

Smith Machine Split Squat

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

Lever Seated Leg Curl

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Smith Machine Hip Raise

3 sets x 12-15 reps
MainIntermediateModerate, 3 Rir intensity
CoreSmith Machine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
  3. Set 312-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Sled 45° Calf Press

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 1 - Upper Body Foundation - Pressing Support and Arm Finishers

Upper Body Foundation - Pressing Support and Arm Finishers

Wednesday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Smith Incline Bench Press

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

Cable Straight-Back Seated Row

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

Cable Lat Pulldown (with Rope Attachment)

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Lever Preacher Curl (plate loaded)

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 1 - Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Thursday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Smith Machine Squat to Bench

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

Lever Seated Single-Leg Leg Extension

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityPer sideLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side

Smith Machine Frog Hip Thrust

3 sets x 12-15 reps
MainIntermediateModerate, 3 Rir intensityLoad tracked
GlutesSmith Machine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity
  3. Set 312-15 reps · 2m rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Supine Cable Double-Leg Knee Flexion with Ankle Straps

3 sets x 12-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Kneeling Forearm Plank

3 sets x 20s-30s
MainBeginnerEasy Moderate intensity
Core
Set 1 · 20s-30s · 45s rest · braced hold tempo · Easy Moderate intensity
All set details3 sets
  1. Set 120s-30s · 45s rest · braced hold tempo · Easy Moderate intensity
  2. Set 220s-30s · 45s rest · braced hold tempo · Easy Moderate intensity
  3. Set 320s-30s · 45s rest · braced hold tempo · Easy Moderate intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 2

Phase 1Foundation RebuildVolume

foundation

Week 2 - Upper Body Foundation - Chest and Back Priority

Upper Body Foundation - Chest and Back Priority

Monday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Plate-Loaded Lever Seated Single-Arm Incline Chest Press

3 sets x 11-13 reps
MainAdvancedModerate, 2 3 Rir intensityPer sideLoad tracked
ChestShouldersMachine
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side

Chest-Supported Incline Bench Dumbbell Row

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
BackDumbbell
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Seated Lever Shoulder Press (Plate Loaded)

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Cable Pushdown

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 2 - Lower Body Foundation - Quads, Glutes, and Hamstrings

Lower Body Foundation - Quads, Glutes, and Hamstrings

Tuesday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

45-Degree Sled Leg Press

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 11-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity

Smith Machine Split Squat

3 sets x 11-12 reps
MainIntermediateModerate, 2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 11-12 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 111-12 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  2. Set 211-12 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side
  3. Set 311-12 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity · Per side

Lever Seated Leg Curl

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Smith Machine Hip Raise

3 sets x 13-15 reps
MainIntermediateModerate, 2 3 Rir intensity
CoreSmith Machine
Set 1 · 13-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 213-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 313-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Sled 45° Calf Press

3 sets x 14-16 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 14-16 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 114-16 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 214-16 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 314-16 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 2 - Upper Body Foundation - Pressing Support and Arm Finishers

Upper Body Foundation - Pressing Support and Arm Finishers

Wednesday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Smith Incline Bench Press

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
ChestSmith MachineBench
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Cable Straight-Back Seated Row

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
BackCable
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Cable Lat Pulldown (with Rope Attachment)

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
BackCableRope
Set 1 · 11-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Lever Preacher Curl (plate loaded)

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 2 - Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Thursday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Smith Machine Squat to Bench

3 sets x 11-13 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
QuadricepsGlutesSmith MachineBench
Set 1 · 11-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 111-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
  2. Set 211-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity
  3. Set 311-13 reps · 2m rest · 3-1-1 tempo · Moderate, 2 3 Rir intensity

Lever Seated Single-Leg Leg Extension

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityPer sideLoad tracked
QuadricepsMachine
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity · Per side
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity · Per side
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity · Per side
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity · Per side

Smith Machine Frog Hip Thrust

3 sets x 13-15 reps
MainIntermediateModerate, 2 3 Rir intensityLoad tracked
GlutesSmith Machine
Set 1 · 13-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  2. Set 213-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity
  3. Set 313-15 reps · 2m rest · 2-1-2 tempo · Moderate, 2 3 Rir intensity

Supine Cable Double-Leg Knee Flexion with Ankle Straps

3 sets x 13-15 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Kneeling Forearm Plank

3 sets x 25s-35s
MainBeginnerModerate intensity
Core
Set 1 · 25s-35s · 45s rest · braced hold tempo · Moderate intensity
All set details3 sets
  1. Set 125s-35s · 45s rest · braced hold tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · braced hold tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · braced hold tempo · Moderate intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 3

Phase 1Foundation RebuildIntensity

foundation

Week 3 - Upper Body Foundation - Chest and Back Priority

Upper Body Foundation - Chest and Back Priority

Monday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Plate-Loaded Lever Seated Single-Arm Incline Chest Press

3 sets x 10-12 reps
MainAdvancedModerate+, 2 Rir intensityPer sideLoad tracked
ChestShouldersMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity · Per side

Chest-Supported Incline Bench Dumbbell Row

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

Plate-Loaded Lever Lat Pulldown

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

Seated Lever Shoulder Press (Plate Loaded)

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

Cable Pushdown

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

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 3 - Lower Body Foundation - Quads, Glutes, and Hamstrings

Lower Body Foundation - Quads, Glutes, and Hamstrings

Tuesday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

45-Degree Sled Leg Press

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

Smith Machine Split Squat

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

Lever Seated Leg Curl

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

Smith Machine Hip Raise

3 sets x 10-12 reps
MainIntermediateModerate+, 2 Rir intensity
CoreSmith Machine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity

Sled 45° Calf Press

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

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 3 - Upper Body Foundation - Pressing Support and Arm Finishers

Upper Body Foundation - Pressing Support and Arm Finishers

Wednesday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Smith Incline Bench Press

3 sets x 10-12 reps
MainIntermediateModerate+, 2 Rir intensityLoad tracked
ChestSmith MachineBench
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity

Cable Straight-Back Seated Row

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

Cable Lat Pulldown (with Rope Attachment)

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

Seated Plate-Loaded Lever Lateral Raise

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

Lever Preacher Curl (plate loaded)

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

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 3 - Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Thursday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Smith Machine Squat to Bench

3 sets x 10-12 reps
MainIntermediateModerate+, 2 Rir intensityLoad tracked
QuadricepsGlutesSmith MachineBench
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Moderate+, 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Moderate+, 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Moderate+, 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · Moderate+, 2 Rir intensity

Lever Seated Single-Leg Leg Extension

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

Smith Machine Frog Hip Thrust

3 sets x 10-12 reps
MainIntermediateModerate+, 2 Rir intensityLoad tracked
GlutesSmith Machine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · Moderate+, 2 Rir intensity

Supine Cable Double-Leg Knee Flexion with Ankle Straps

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

Kneeling Forearm Plank

3 sets x 30s-40s
MainBeginnerModerate intensity
Core
Set 1 · 30s-40s · 1m rest · braced hold tempo · Moderate intensity
All set details3 sets
  1. Set 130s-40s · 1m rest · braced hold tempo · Moderate intensity
  2. Set 230s-40s · 1m rest · braced hold tempo · Moderate intensity
  3. Set 330s-40s · 1m rest · braced hold tempo · Moderate intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 4

Phase 1Foundation RebuildDeload

foundation

Week 4 - Upper Body Foundation - Chest and Back Priority

Upper Body Foundation - Chest and Back Priority

Monday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Plate-Loaded Lever Seated Single-Arm Incline Chest Press

2 sets x 10-12 reps
MainAdvancedEasy Moderate, 4 Rir intensityPer sideLoad tracked
ChestShouldersMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side

Chest-Supported Incline Bench Dumbbell Row

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
BackDumbbell
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Plate-Loaded Lever Lat Pulldown

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Seated Lever Shoulder Press (Plate Loaded)

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Cable Pushdown

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 4 - Lower Body Foundation - Quads, Glutes, and Hamstrings

Lower Body Foundation - Quads, Glutes, and Hamstrings

Tuesday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

45-Degree Sled Leg Press

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity

Smith Machine Split Squat

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side

Lever Seated Leg Curl

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Smith Machine Hip Raise

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensity
CoreSmith Machine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Sled 45° Calf Press

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Week 4 - Upper Body Foundation - Pressing Support and Arm Finishers

Upper Body Foundation - Pressing Support and Arm Finishers

Wednesday54mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Simultaneous Arm Circles

2 sets x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-16 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-16 reps · 15s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Quadruped Lat Lean to Cat-Cow

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow and controlled tempo · Easy intensity

Smith Incline Bench Press

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
ChestSmith MachineBench
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Cable Straight-Back Seated Row

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Cable Lat Pulldown (with Rope Attachment)

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
BackCableRope
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Lever Preacher Curl (plate loaded)

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity

Standing Alternating Lateral Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · relaxed tempo · Easy intensity
  2. Set 230s-1m · 15s rest · relaxed tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

2 sets x 5-6 reps
CooldownIntermediateEasy intensityPer side
ChestShoulders
Set 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Week 4 - Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Lower Body Foundation - Controlled Quad Work, Hip Drive, and Core Stability

Thursday55mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Smith Machine Squat to Bench

2 sets x 10-12 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
QuadricepsGlutesSmith MachineBench
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · Easy Moderate, 4 Rir intensity

Lever Seated Single-Leg Leg Extension

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityPer sideLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity · Per side

Smith Machine Frog Hip Thrust

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
GlutesSmith Machine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Supine Cable Double-Leg Knee Flexion with Ankle Straps

2 sets x 12-15 reps
MainIntermediateEasy Moderate, 4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-2 tempo · Easy Moderate, 4 Rir intensity

Kneeling Forearm Plank

2 sets x 20s-30s
MainBeginnerEasy intensity
Core
Set 1 · 20s-30s · 1m rest · braced hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 1m rest · braced hold tempo · Easy intensity
  2. Set 220s-30s · 1m rest · braced hold tempo · Easy intensity

Crossover Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Single-Side Runner's Hamstring and Calf Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsCalves
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · relaxed tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Exercise Progression

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

Bodyweight Full Squat Mobility

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps

WarmupQuadricepsGlutesSet 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity

Corner Wall Chest Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownChestSet 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity

Crossover Kneeling Hip Flexor Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownQuadricepsSet 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Quadruped Lat Lean to Cat-Cow

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 30s-1m

WarmupBackCoreShouldersSet 1 · 30s-1m · 20s rest · slow and controlled tempo · Easy intensity

Rear-Foot-Elevated Half-Kneeling Hip Flexor and Quad Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownQuadricepsSet 1 · 20s-30s · 15s rest · relaxed tempo · Easy intensity · Per side

Seated 90/90 Hip Switch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps

WarmupGlutesSet 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 10-12 reps

WarmupShouldersSet 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Side-Lying Single-Arm Wide Opener

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 5-6 reps

CooldownChestShouldersCoreSet 1 · 5-6 reps · 15s rest · relaxed tempo · Easy intensity · Per side

Standing Alternating Lateral Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 30s-1m

CooldownBackCoreSet 1 · 30s-1m · 15s rest · relaxed tempo · Easy intensity

Standing Simultaneous Arm Circles

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 12-16 reps

WarmupShouldersSet 1 · 12-16 reps · 15s rest · controlled tempo · Easy intensity

22 additional exercises appear in this shared plan.