BUDYAI
User-shared Budy plan

Balanced Full-Body Muscle

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 28 planned weeks currently include workouts in this preview.

A short technical reset so each 30-minute session actually behaves like 30 useful minutes.

Get BudyReview workouts
28Planned weeks
2Workouts / week
IntermediateDifficulty
1/7Phases ready

Updated Jul 14, 2026

Public plan preview

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Built to adapt

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 28-week muscle-building plan centered on two efficient full-body gym sessions per week. It prioritizes repeatable progression, manageable fatigue, and enough quality volume to grow without pretending your calendar is a third training day in disguise.

Weekly Schedule

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

Week 1

Phase 1Foundation ResetBaseline

foundation

Week 1 - Full Body — Foundation Emphasis (session 2)

Full Body — Foundation Emphasis (session 2)

Sunday32mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Seated Open and Knee Tuck on Padded Stool

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 30s rest · controlled tempo · Easy intensity

Running High Knees in Place

2 sets x 30s-45s
Warm-upIntermediateEasy intensity
CoreQuadriceps
Set 1 · 30s-45s · 30s rest · explosive tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 30s rest · explosive tempo · Easy intensity
  2. Set 230s-45s · 30s rest · explosive tempo · Easy intensity

Dumbbell Incline Press

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Dumbbell Front Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Double Dumbbell Thruster

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · explosive then controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · explosive then controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · explosive then controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · explosive then controlled tempo · 2 Rir intensity

Lever Seated Reverse Fly

2 sets x 12-15 reps
CooldownIntermediateEasy intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
  2. Set 212-15 reps · 30s rest · 2-0-1 tempo · Easy intensity

Week 1 - Full Body — Foundation Emphasis

Full Body — Foundation Emphasis

Monday35mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Standing Band Shoulder Pass-Through Warm-Up Stretch

2 sets x 8-12 reps
Warm-upIntermediateEasy intensity
ChestShouldersResistance Band
Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-12 reps · 30s rest · controlled tempo · Easy intensity

Plank Walk to Squat

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Full Body
Set 1 · 6-8 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 30s rest · controlled tempo · Easy intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Low Cable Bent-Over Row

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Kettlebell Goblet Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesKettlebell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Dumbbell Romanian Deadlift

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-0-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-0-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-0-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-0-1 tempo · 2 Rir intensity

Week 2

Phase 1Foundation ResetVolume

foundation

Week 2 - Full Body — Foundation Emphasis (session 2)

Full Body — Foundation Emphasis (session 2)

Sunday32mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Seated Open and Knee Tuck on Padded Stool

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 30s rest · controlled tempo · Easy intensity

Running High Knees in Place

2 sets x 30s-45s
Warm-upIntermediateEasy intensity
CoreQuadriceps
Set 1 · 30s-45s · 30s rest · explosive tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 30s rest · explosive tempo · Easy intensity
  2. Set 230s-45s · 30s rest · explosive tempo · Easy intensity

Dumbbell Incline Press

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Dumbbell Front Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Double Dumbbell Thruster

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity

Lever Seated Reverse Fly

2 sets x 12-15 reps
CooldownIntermediateEasy intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
  2. Set 212-15 reps · 30s rest · 2-0-1 tempo · Easy intensity

Week 2 - Full Body — Foundation Emphasis

Full Body — Foundation Emphasis

Monday35mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Standing Band Shoulder Pass-Through Warm-Up Stretch

2 sets x 8-12 reps
Warm-upIntermediateEasy intensity
ChestShouldersResistance Band
Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-12 reps · 30s rest · controlled tempo · Easy intensity

Plank Walk to Squat

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Full Body
Set 1 · 6-8 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 30s rest · controlled tempo · Easy intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Low Cable Bent-Over Row

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Kettlebell Goblet Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesKettlebell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Dumbbell Romanian Deadlift

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity

Week 3

Phase 1Foundation ResetIntensity

foundation

Week 3 - Full Body — Foundation Emphasis (session 2)

Full Body — Foundation Emphasis (session 2)

Sunday32mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Seated Open and Knee Tuck on Padded Stool

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 30s rest · controlled tempo · Easy intensity

Running High Knees in Place

2 sets x 30s-45s
Warm-upIntermediateEasy intensity
CoreQuadriceps
Set 1 · 30s-45s · 30s rest · explosive tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 30s rest · explosive tempo · Easy intensity
  2. Set 230s-45s · 30s rest · explosive tempo · Easy intensity

Dumbbell Incline Press

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity

Dumbbell Front Squat

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity

Double Dumbbell Thruster

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · explosive then controlled tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · explosive then controlled tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · explosive then controlled tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · explosive then controlled tempo · 1 Rir intensity

Lever Seated Reverse Fly

2 sets x 12-15 reps
CooldownIntermediateEasy intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
  2. Set 212-15 reps · 30s rest · 2-0-1 tempo · Easy intensity

Week 3 - Full Body — Foundation Emphasis

Full Body — Foundation Emphasis

Monday35mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Standing Band Shoulder Pass-Through Warm-Up Stretch

2 sets x 8-12 reps
Warm-upIntermediateEasy intensity
ChestShouldersResistance Band
Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-12 reps · 30s rest · controlled tempo · Easy intensity

Plank Walk to Squat

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Full Body
Set 1 · 6-8 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 30s rest · controlled tempo · Easy intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity

Low Cable Bent-Over Row

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity

Kettlebell Goblet Squat

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
QuadricepsGlutesKettlebell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 Rir intensity

Dumbbell Romanian Deadlift

3 sets x 8-10 reps
MainIntermediate1 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-0-1 tempo · 1 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-0-1 tempo · 1 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-0-1 tempo · 1 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-0-1 tempo · 1 Rir intensity

Week 4

Phase 1Foundation ResetDeload

foundation

Week 4 - Full Body — Foundation Emphasis (session 2)

Full Body — Foundation Emphasis (session 2)

Sunday32mGymStrengthModerate7 exercises
Type
Strength
Intensity
Moderate

Seated Open and Knee Tuck on Padded Stool

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 30s rest · controlled tempo · Easy intensity

Running High Knees in Place

2 sets x 30s-45s
Warm-upIntermediateEasy intensity
CoreQuadriceps
Set 1 · 30s-45s · 30s rest · explosive tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 30s rest · explosive tempo · Easy intensity
  2. Set 230s-45s · 30s rest · explosive tempo · Easy intensity

Dumbbell Incline Press

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Dumbbell Front Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Double Dumbbell Thruster

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · explosive then controlled tempo · 1 2 Rir intensity

Lever Seated Reverse Fly

2 sets x 12-15 reps
CooldownIntermediateEasy intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 30s rest · 2-0-1 tempo · Easy intensity
  2. Set 212-15 reps · 30s rest · 2-0-1 tempo · Easy intensity

Week 4 - Full Body — Foundation Emphasis

Full Body — Foundation Emphasis

Monday35mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Standing Band Shoulder Pass-Through Warm-Up Stretch

2 sets x 8-12 reps
Warm-upIntermediateEasy intensity
ChestShouldersResistance Band
Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 28-12 reps · 30s rest · controlled tempo · Easy intensity

Plank Walk to Squat

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Full Body
Set 1 · 6-8 reps · 30s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 30s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 30s rest · controlled tempo · Easy intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Low Cable Bent-Over Row

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Kettlebell Goblet Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesKettlebell
Set 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-0-1 tempo · 1 2 Rir intensity

Dumbbell Romanian Deadlift

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-0-1 tempo · 1 2 Rir intensity

Exercise Progression

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

Double Dumbbell Thruster

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainQuadricepsGlutesShouldersDumbbellSet 1 · 8-10 reps · 2m rest · explosive then controlled tempo · 2 Rir intensity

Dumbbell Bench Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainChestDumbbellBenchSet 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Dumbbell Front Squat

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainQuadricepsGlutesDumbbellSet 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Dumbbell Incline Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainChestDumbbellSet 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Dumbbell Romanian Deadlift

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainGlutesHamstringsDumbbellSet 1 · 8-10 reps · 2m rest · 3-0-1 tempo · 2 Rir intensity

Foam Roller Chest Opener Lying on Floor

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

1 set x 1m-2m

CooldownChestSet 1 · 1m-2m · 1m rest · static tempo · Easy intensity

Foam Roller Erector Spinae Roll Lying on Floor

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

1 set x 1m-2m

CooldownBackSet 1 · 1m-2m · 1m rest · static tempo · Easy intensity

Kettlebell Goblet Squat

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainQuadricepsGlutesKettlebellSet 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

Lever Seated Reverse Fly

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

2 sets x 12-15 reps

CooldownShouldersMachineSet 1 · 12-15 reps · 30s rest · 2-0-1 tempo · Easy intensity

Low Cable Bent-Over Row

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-10 reps

MainBackCableSet 1 · 8-10 reps · 2m rest · 2-0-1 tempo · 2 Rir intensity

5 additional exercises appear in this shared plan.