BUDYAI
User-shared Budy plan

AI Generated Progressive Program

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

20 of 24 planned weeks currently include workouts in this preview.

Sets the technical base and movement consistency for a productive muscle-gain cycle.

Get BudyReview workouts
24Planned weeks
4Workouts / week
IntermediateDifficulty
5/6Phases ready

Updated Sep 21, 2026

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What this block is trying to do

A 24-week muscle-building plan that matches your current 4-day, 45-minute schedule and emphasizes sustainable progress with regular recovery blocks.

Weekly Schedule

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

Week 1

Phase 1FoundationBaseline

foundation

Week 1 - Lower Body Foundation - Glutes, Hamstrings, and Leg Size

Lower Body Foundation - Glutes, Hamstrings, and Leg Size

Sunday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity · Per side

Walking Toy Soldier Dynamic Stretch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
HamstringsQuadriceps
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

In-Place Walking Knee Raise with Sky Reach

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity

Dumbbell Goblet Sumo Squat

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Single-Leg Dumbbell Bench Step-Up

3 sets x 8-10 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
GlutesQuadricepsDumbbellStep
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side

Lever Hip Thrust (plate loaded)

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
GlutesMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Exercise Ball Leg Curl

3 sets x 10-15 reps
MainIntermediate2 3 Rir intensity
HamstringsSwiss Ball
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Single-Leg Cable Seated Leg Extension with Ankle Strap

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Seated Lean-Back Quadriceps Stretch

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

Supine Single-Side Figure-Four Glute Stretch

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

Week 1 - Upper Body Foundation - Chest and Back Emphasis

Upper Body Foundation - Chest and Back Emphasis

Monday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity

Inchworm to Single-Leg Plank Leg Lift

2 sets x 5-6 reps
Warm-upIntermediateEasy intensity
Full Body
Set 1 · 5-6 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 20s rest · controlled tempo · Easy intensity

Walking Alternating Straight-Leg Toe Touch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Hamstrings
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Dumbbell Incline Squeeze Press

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Seated Cable Neutral-Grip Lat Pulldown

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Plate-Loaded Lever Seated Low Row

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Dumbbell Standing Simultaneous Bent-Arm Lateral Raise

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Single-Arm Triceps Pushdown

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
TricepsCableRope
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Two-Arm Doorway Chest Stretch

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

Single Arm Lat Stretch against Wall

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

Week 1 - Lower Body Foundation - Quads and Glutes Emphasis

Lower Body Foundation - Quads and Glutes Emphasis

Wednesday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity · Per side

Walking Toy Soldier Dynamic Stretch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
HamstringsQuadriceps
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

In-Place Walking Knee Raise with Sky Reach

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity

Landmine Front Squat

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

Lever Angled Single Leg Press

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Dumbbell Hip Thrust

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
GlutesDumbbell
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Plate-Loaded Lever Standing Single-Leg Curl

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Lever Seated Calf Press

3 sets x 10-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-15 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity

Supine Single-Side Figure-Four Glute Stretch

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

Lying Single-Leg Hamstring Stretch Against Wall

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

Week 1 - Upper Body Foundation - Back, Shoulders, and Arms

Upper Body Foundation - Back, Shoulders, and Arms

Friday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 20s-30s · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 15s rest · controlled tempo · Easy intensity

Inchworm to Cobra

2 sets x 4-6 reps
Warm-upIntermediateEasy intensity
HamstringsCore
Set 1 · 4-6 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 14-6 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 24-6 reps · 20s rest · controlled tempo · Easy intensity

Walking Toy Soldier Dynamic Stretch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
HamstringsQuadriceps
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Dumbbell Single Arm Floor Press

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
TricepsChestDumbbell
Set 1 · 8-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  2. Set 28-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  3. Set 38-12 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side

Seated Dual-Handle Cable High Row with Chest Support

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Seated Face Pull (with rope)

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersBackCableRope
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Two-Arm Low Cable Behind-the-Body Biceps Curl

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BicepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Standing Two-Hand Landmine Press

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

Standing Overhead Shoulder Backbend Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ShouldersKettlebell
Set 1 · 20s-30s · 15s rest · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · Easy intensity
  2. Set 220s-30s · 15s rest · Easy intensity

Child Pose

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

Week 2

Phase 1FoundationVolume

foundation

Week 2 - Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Alternating Bird Dog

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

Assisted Machine Single-Leg Press

3 sets x 8-10 reps
MainBeginner2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 3 Rir intensity · Per side

Lever Seated Leg Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

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

Lever Standing Calf Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 2 - Upper Body Foundation - Chest and Back Emphasis

Upper Body Foundation - Chest and Back Emphasis

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Wall Sit March

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
QuadricepsCore
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Alternating Bird Dog

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

Dumbbell Incline Squeeze Press

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

Seated Cable Neutral-Grip Lat Pulldown

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity

Seated Dumbbell Simultaneous Bent-Arm Lateral Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 58s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · controlled tempo · 2 Rir intensity

Seated Lever Triceps Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsMachine
Set 1 · 10-12 reps · 58s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · controlled tempo · 2 Rir intensity

Single Arm Lat Stretch against Wall

1 set x 25s-35s
CooldownIntermediateEasy intensityPer side
Back
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 2 - Lower Body Foundation - Quad and Glute Emphasis

Lower Body Foundation - Quad and Glute Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Quadruped Single-Leg Forward Hip Circles

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Landmine Squat

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

Lever Seated Leg Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

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

Lever Standing Calf Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 2 - Upper Body Foundation - Chest, Back, and Arm Balance

Upper Body Foundation - Chest, Back, and Arm Balance

Friday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Bear Plank Floating March

2 sets x 20s-30s
Warm-upIntermediateEasy Moderate intensity
CoreGlutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy Moderate intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy Moderate intensity

Standing March with Overhead Arm Raise

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
ShouldersQuadriceps
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Lever Tower Incline Chest Press

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity

Lever Pec Deck Fly

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 58s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · controlled tempo · 2 Rir intensity

Standing Dual Low-Cable Behind-the-Body Neutral Grip Biceps Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsCable
Set 1 · 10-12 reps · 58s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · controlled tempo · 2 Rir intensity

Lever Seated Reverse Fly

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 58s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 58s rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 58s rest · controlled tempo · 2 Rir intensity

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 3

Phase 1FoundationIntensity

foundation

Week 3 - Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Alternating Bird Dog

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

Assisted Machine Single-Leg Press

2 sets x 8-10 reps
MainBeginner2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 3 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 3 Rir intensity · Per side

Lever Seated Leg Curl

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

2 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Standing Calf Raise

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 3 - Upper Body Foundation - Chest and Back Emphasis

Upper Body Foundation - Chest and Back Emphasis

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Wall Sit March

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
QuadricepsCore
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Alternating Bird Dog

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

Dumbbell Incline Squeeze Press

2 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Seated Cable Neutral-Grip Lat Pulldown

2 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

2 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Seated Dumbbell Simultaneous Bent-Arm Lateral Raise

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Seated Lever Triceps Extension

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Single Arm Lat Stretch against Wall

1 set x 25s-35s
CooldownIntermediateEasy intensityPer side
Back
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 3 - Lower Body Foundation - Quad and Glute Emphasis

Lower Body Foundation - Quad and Glute Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Quadruped Single-Leg Forward Hip Circles

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Landmine Squat

2 sets x 8-10 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutes
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Lever Seated Leg Curl

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

2 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Standing Calf Raise

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 3 - Upper Body Foundation - Chest, Back, and Arm Balance

Upper Body Foundation - Chest, Back, and Arm Balance

Friday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Bear Plank Floating March

2 sets x 20s-30s
Warm-upIntermediateEasy Moderate intensity
CoreGlutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy Moderate intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy Moderate intensity

Standing March with Overhead Arm Raise

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
ShouldersQuadriceps
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Lever Tower Incline Chest Press

2 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

2 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details2 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Pec Deck Fly

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Standing Dual Low-Cable Behind-the-Body Neutral Grip Biceps Curl

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsCable
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Lever Seated Reverse Fly

2 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 4

Phase 1FoundationDeload

foundation

Week 4 - Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Lower Body Foundation - Supported Single-Leg and Posterior Chain Work

Sunday38mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Alternating Bird Dog

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

Assisted Machine Single-Leg Press

1 set x 8-10 reps
MainBeginner2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 3 Rir intensity · Per side

Lever Seated Leg Curl

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

1 set x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Standing Calf Raise

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 4 - Upper Body Foundation - Chest and Back Emphasis

Upper Body Foundation - Chest and Back Emphasis

Monday38mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Wall Sit March

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
QuadricepsCore
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Alternating Bird Dog

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

Dumbbell Incline Squeeze Press

1 set x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

1 set x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Seated Lever Triceps Extension

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Single Arm Lat Stretch against Wall

1 set x 25s-35s
CooldownIntermediateEasy intensityPer side
Back
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 4 - Lower Body Foundation - Quad and Glute Emphasis

Lower Body Foundation - Quad and Glute Emphasis

Wednesday38mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Hold

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 20s-30s · 20s rest · isometric tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · isometric tempo · Easy intensity
  2. Set 220s-30s · 20s rest · isometric tempo · Easy intensity

Glute Bridge March

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

Quadruped Single-Leg Forward Hip Circles

2 sets x 20s-30s
Warm-upIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Landmine Squat

1 set x 8-10 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutes
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Lever Seated Leg Curl

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Hip Thrust

1 set x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Standing Calf Raise

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

1 set x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity · Per side

Week 4 - Upper Body Foundation - Chest, Back, and Arm Balance

Upper Body Foundation - Chest, Back, and Arm Balance

Friday38mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 30s-40s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-40s · 20s rest · controlled tempo · Easy intensity

Bear Plank Floating March

2 sets x 20s-30s
Warm-upIntermediateEasy Moderate intensity
CoreGlutes
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy Moderate intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy Moderate intensity

Standing March with Overhead Arm Raise

2 sets x 20s-30s
Warm-upBeginnerEasy intensity
ShouldersQuadriceps
Set 1 · 20s-30s · 20s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady tempo · Easy intensity

Lever Tower Incline Chest Press

1 set x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Cable Seated Row

1 set x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Pec Deck Fly

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Lever Seated Reverse Fly

1 set x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Child Pose

1 set x 30s-45s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-45s · 15s rest · steady breathing tempo · Easy intensity

Week 5

Phase 2Hypertrophy BaseBaseline

hypertrophy

Week 1 - Lower Hypertrophy - Legs and Trunk Stability

Lower Hypertrophy - Legs and Trunk Stability

Sunday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Deep Squat Torso Turn

2 sets x 5-6 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Squat (plate loaded)

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Forearm Front Plank

3 sets x 20s-30s
MainIntermediateModerate intensity
Core
Set 1 · 20s-30s · 45s rest · brace and breathe tempo · Moderate intensity
All set details3 sets
  1. Set 120s-30s · 45s rest · brace and breathe tempo · Moderate intensity
  2. Set 220s-30s · 45s rest · brace and breathe tempo · Moderate intensity
  3. Set 320s-30s · 45s rest · brace and breathe tempo · Moderate intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 1 - Upper Hypertrophy - Chest and Back Base

Upper Hypertrophy - Chest and Back Base

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Dumbbell Incline Squeeze Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Seated Cable Neutral-Grip Lat Pulldown

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Cable Rope Seated Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCableRope
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Standing Two-Arm Lateral Raise

3 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 1 - Lower Hypertrophy - Quad Emphasis

Lower Hypertrophy - Quad Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Bodyweight Forward Lunge with Torso Twist

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Seated Leg Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Smith Machine Split Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Lever Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 with pause tempo · 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 with pause tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 with pause tempo · 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 with pause tempo · 3 Rir intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 1 - Upper Hypertrophy - Back and Arms Base

Upper Hypertrophy - Back and Arms Base

Friday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Chest-Supported Incline Bench Dumbbell Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackDumbbell
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Reverse Fly

3 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Bicep Curl

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 6

Phase 2Hypertrophy BaseVolume

hypertrophy

Week 2 - Lower Hypertrophy - Legs and Trunk Stability

Lower Hypertrophy - Legs and Trunk Stability

Sunday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Deep Squat Torso Turn

2 sets x 5-6 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Squat (plate loaded)

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

Dumbbell Goblet Bulgarian Split Squat

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

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Forearm Front Plank

3 sets x 25s-35s
MainIntermediateModerate intensity
Core
Set 1 · 25s-35s · 45s rest · brace and breathe tempo · Moderate intensity
All set details3 sets
  1. Set 125s-35s · 45s rest · brace and breathe tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · brace and breathe tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · brace and breathe tempo · Moderate intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 2 - Upper Hypertrophy - Chest and Back Base

Upper Hypertrophy - Chest and Back Base

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Dumbbell Incline Squeeze Press

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Seated Cable Neutral-Grip Lat Pulldown

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Cable Rope Seated Row

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCableRope
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Lever Standing Two-Arm Lateral Raise

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 2 - Lower Hypertrophy - Quad Emphasis

Lower Hypertrophy - Quad Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Bodyweight Forward Lunge with Torso Twist

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Seated Leg Press

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 9-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Smith Machine Split Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Lever Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 with pause tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 with pause tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 with pause tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 with pause tempo · 2 Rir intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 2 - Upper Hypertrophy - Back and Arms Base

Upper Hypertrophy - Back and Arms Base

Friday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Chest-Supported Incline Bench Dumbbell Row

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackDumbbell
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 9-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 9-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 19-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Reverse Fly

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Bicep Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 7

Phase 2Hypertrophy BaseIntensity

hypertrophy

Week 3 - Lower Hypertrophy - Legs and Trunk Stability

Lower Hypertrophy - Legs and Trunk Stability

Sunday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Deep Squat Torso Turn

2 sets x 5-6 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Squat (plate loaded)

3 sets x 8-9 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  2. Set 28-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  3. Set 38-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

3 sets x 8-9 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  2. Set 28-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  3. Set 38-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side

Lever Seated Leg Extension

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

Lever Lying Leg Curl

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

Forearm Front Plank

3 sets x 30s-40s
MainIntermediateModerate Hard intensity
Core
Set 1 · 30s-40s · 45s rest · brace and breathe tempo · Moderate Hard intensity
All set details3 sets
  1. Set 130s-40s · 45s rest · brace and breathe tempo · Moderate Hard intensity
  2. Set 230s-40s · 45s rest · brace and breathe tempo · Moderate Hard intensity
  3. Set 330s-40s · 45s rest · brace and breathe tempo · Moderate Hard intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 3 - Upper Hypertrophy - Chest and Back Base

Upper Hypertrophy - Chest and Back Base

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Dumbbell Incline Squeeze Press

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

Seated Cable Neutral-Grip Lat Pulldown

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

Cable Rope Seated Row

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

Lever Standing Two-Arm Lateral Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

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

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 3 - Lower Hypertrophy - Quad Emphasis

Lower Hypertrophy - Quad Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Bodyweight Forward Lunge with Torso Twist

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Seated Leg Press

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

Smith Machine Split Squat

3 sets x 8-9 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  2. Set 28-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  3. Set 38-9 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side

Lever Lying Leg Curl

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

Lever Seated Leg Extension

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

Lever Standing Calf Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 with pause tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 with pause tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 with pause tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 with pause tempo · 1 2 Rir intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 3 - Upper Hypertrophy - Back and Arms Base

Upper Hypertrophy - Back and Arms Base

Friday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

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

Chest-Supported Incline Bench Dumbbell Row

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

Plate-Loaded Lever Lat Pulldown

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

Lever Seated Reverse Fly

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Bicep Curl

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

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 8

Phase 2Hypertrophy BaseDeload

hypertrophy

Week 4 - Lower Hypertrophy - Legs and Trunk Stability

Lower Hypertrophy - Legs and Trunk Stability

Sunday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Bodyweight Deep Squat Torso Turn

2 sets x 5-6 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Squat (plate loaded)

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Lever Seated Leg Extension

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Lying Leg Curl

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Forearm Front Plank

2 sets x 25s-35s
MainIntermediateModerate intensity
Core
Set 1 · 25s-35s · 45s rest · brace and breathe tempo · Moderate intensity
All set details2 sets
  1. Set 125s-35s · 45s rest · brace and breathe tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · brace and breathe tempo · Moderate intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 4 - Upper Hypertrophy - Chest and Back Base

Upper Hypertrophy - Chest and Back Base

Monday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Dumbbell Incline Squeeze Press

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Seated Cable Neutral-Grip Lat Pulldown

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Rope Seated Row

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCableRope
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Standing Two-Arm Lateral Raise

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 4 - Lower Hypertrophy - Quad Emphasis

Lower Hypertrophy - Quad Emphasis

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Bodyweight Forward Lunge with Torso Twist

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
QuadricepsGlutes
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and controlled tempo · Easy intensity

Lever Seated Leg Press

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Smith Machine Split Squat

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Lever Lying Leg Curl

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Leg Extension

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Standing Calf Raise

2 sets x 15-18 reps
MainIntermediate2 3 Rir intensityLoad tracked
CalvesMachine
Set 1 · 15-18 reps · 1m rest · 2-1-2 with pause tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 115-18 reps · 1m rest · 2-1-2 with pause tempo · 2 3 Rir intensity
  2. Set 215-18 reps · 1m rest · 2-1-2 with pause tempo · 2 3 Rir intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Single-Side Kneeling Low Lunge Hip Flexor Stretch

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

Week 4 - Upper Hypertrophy - Back and Arms Base

Upper Hypertrophy - Back and Arms Base

Friday44mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Walking on Treadmill

1 set x 3m-4m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 3m-4m · 1m rest · steady tempo · Easy intensity

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · controlled tempo · Easy intensity

Alternating Posterior Step to Overhead Reach

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
ShouldersCoreStep
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Chest-Supported Incline Bench Dumbbell Row

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackDumbbell
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Plate-Loaded Lever Lat Pulldown

2 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Reverse Fly

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Bicep Curl

2 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity

Chest and Front of Shoulder Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
ChestShoulders
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

2 sets x 8-12 reps
CooldownIntermediateEasy intensity
Forearms
Set 1 · 8-12 reps · 15s rest · gentle tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · gentle tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · gentle tempo · Easy intensity

Lying Double Knee-to-Chest Lower Back Stretch

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

Week 9

Phase 3Hypertrophy BuildBaseline

hypertrophy

Week 1 - Lower Body Hypertrophy - Back-Friendly Leg Volume

Lower Body Hypertrophy - Back-Friendly Leg Volume

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Belt Squat

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

Sled 45° Wide Leg Press

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

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side

Cable Seated Calf Raise

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Seated 90/90 Hip Switch

2 sets x 6-8 reps
CooldownIntermediateVery Easy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 26-8 reps · 15s rest · slow breathing tempo · Very Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 1 - Upper Body Hypertrophy - Chest and Back Base

Upper Body Hypertrophy - Chest and Back Base

Monday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Plate-Loaded Lever Chest-Supported Bent-Over Row

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Seated Cable Wide Neutral-Grip Lat Pulldown

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

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Alternating Dumbbell Hammer Curl

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity

Week 1 - Lower Body Hypertrophy - Quad Bias

Lower Body Hypertrophy - Quad Bias

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Horizontal Leg Press

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

Smith Machine Split Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side

Cable Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standing Front-Foot-Elevated Hip Flexor Stretch

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

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 1 - Upper Body Hypertrophy - Upper Chest and Shoulders

Upper Body Hypertrophy - Upper Chest and Shoulders

Friday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Plate-Loaded Lever Incline Chest Press

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Plate-Loaded Lever Lat Pulldown

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Lever Seated Hammer Grip Shoulder Press

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Seated Lever Biceps Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Kneeling Floor Lat Stretch

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 28-12 reps · 15s rest · slow breathing tempo · Very Easy intensity

Week 10

Phase 3Hypertrophy BuildVolume

hypertrophy

Week 2 - Lower Body Hypertrophy - Back-Friendly Leg Volume

Lower Body Hypertrophy - Back-Friendly Leg Volume

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Belt Squat

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

Sled 45° Wide Leg Press

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

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side

Cable Seated Calf Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Seated 90/90 Hip Switch

2 sets x 6-8 reps
CooldownIntermediateVery Easy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 26-8 reps · 15s rest · slow breathing tempo · Very Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 2 - Upper Body Hypertrophy - Chest and Back Base

Upper Body Hypertrophy - Chest and Back Base

Monday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Plate-Loaded Lever Chest-Supported Bent-Over Row

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Seated Cable Wide Neutral-Grip Lat Pulldown

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

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Alternating Dumbbell Hammer Curl

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity

Week 2 - Lower Body Hypertrophy - Quad Bias

Lower Body Hypertrophy - Quad Bias

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Horizontal Leg Press

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

Smith Machine Split Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side

Cable Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Standing Front-Foot-Elevated Hip Flexor Stretch

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

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 2 - Upper Body Hypertrophy - Upper Chest and Shoulders

Upper Body Hypertrophy - Upper Chest and Shoulders

Friday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Plate-Loaded Lever Incline Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Plate-Loaded Lever Lat Pulldown

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Lever Seated Hammer Grip Shoulder Press

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Seated Lever Biceps Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Kneeling Floor Lat Stretch

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 28-12 reps · 15s rest · slow breathing tempo · Very Easy intensity

Week 11

Phase 3Hypertrophy BuildIntensity

hypertrophy

Week 3 - Lower Body Hypertrophy - Back-Friendly Leg Volume

Lower Body Hypertrophy - Back-Friendly Leg Volume

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Belt Squat

4 sets x 6-8 reps
MainIntermediate1 Rir intensityLoad tracked
GlutesQuadricepsMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity

Sled 45° Wide Leg Press

4 sets x 6-8 reps
MainIntermediate1 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity

Lever Seated Leg Extension

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side

Cable Seated Calf Raise

4 sets x 10-12 reps
MainIntermediate1 Rir intensityLoad tracked
CalvesCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity

Seated 90/90 Hip Switch

2 sets x 6-8 reps
CooldownIntermediateVery Easy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 26-8 reps · 15s rest · slow breathing tempo · Very Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 3 - Upper Body Hypertrophy - Chest and Back Base

Upper Body Hypertrophy - Chest and Back Base

Monday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

4 sets x 6-8 reps
SupersetIntermediate1 Rir intensityLoad tracked
ChestMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Plate-Loaded Lever Chest-Supported Bent-Over Row

4 sets x 6-8 reps
SupersetIntermediate1 Rir intensityLoad tracked
BackMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Seated Cable Wide Neutral-Grip Lat Pulldown

4 sets x 6-8 reps
MainIntermediate1 Rir intensityLoad tracked
BackCable
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityLoad tracked
TricepsCable
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Alternating Dumbbell Hammer Curl

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity

Week 3 - Lower Body Hypertrophy - Quad Bias

Lower Body Hypertrophy - Quad Bias

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Horizontal Leg Press

4 sets x 6-8 reps
MainIntermediate1 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity

Smith Machine Split Squat

4 sets x 6-8 reps
MainIntermediate1 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Per side
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Per side
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Per side
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Per side
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Per side

Lever Seated Leg Extension

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 8-10 reps
SupersetIntermediate1 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity · Superset · Per side

Cable Standing Calf Raise

4 sets x 10-12 reps
MainIntermediate1 Rir intensityLoad tracked
CalvesCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 1m rest · 2-1-2 tempo · 1 Rir intensity

Standing Front-Foot-Elevated Hip Flexor Stretch

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

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 3 - Upper Body Hypertrophy - Upper Chest and Shoulders

Upper Body Hypertrophy - Upper Chest and Shoulders

Friday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Plate-Loaded Lever Incline Chest Press

4 sets x 6-8 reps
SupersetIntermediate1 Rir intensityLoad tracked
ChestMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Plate-Loaded Lever Lat Pulldown

4 sets x 6-8 reps
SupersetIntermediate1 Rir intensityLoad tracked
BackMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity · Superset

Lever Seated Hammer Grip Shoulder Press

4 sets x 6-8 reps
MainIntermediate1 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 1 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

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

Seated Lever Biceps Curl

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

Kneeling Floor Lat Stretch

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 28-12 reps · 15s rest · slow breathing tempo · Very Easy intensity

Week 12

Phase 3Hypertrophy BuildDeload

hypertrophy

Week 4 - Lower Body Hypertrophy - Back-Friendly Leg Volume

Lower Body Hypertrophy - Back-Friendly Leg Volume

Sunday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Belt Squat

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

Sled 45° Wide Leg Press

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

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side

Cable Seated Calf Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Seated 90/90 Hip Switch

2 sets x 6-8 reps
CooldownIntermediateVery Easy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 26-8 reps · 15s rest · slow breathing tempo · Very Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 4 - Upper Body Hypertrophy - Chest and Back Base

Upper Body Hypertrophy - Chest and Back Base

Monday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Plate-Loaded Lever Chest-Supported Bent-Over Row

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Seated Cable Wide Neutral-Grip Lat Pulldown

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

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset

Alternating Dumbbell Hammer Curl

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Corner Wall Chest Stretch

2 sets x 20s-30s
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity

Week 4 - Lower Body Hypertrophy - Quad Bias

Lower Body Hypertrophy - Quad Bias

Wednesday45mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Bodyweight Squat with Arms Forward

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

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

Lever Horizontal Leg Press

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

Smith Machine Split Squat

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesSmith Machine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side

Lever Seated Leg Extension

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side

Cable Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesCable
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Standing Front-Foot-Elevated Hip Flexor Stretch

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

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerVery Easy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow breathing tempo · Very Easy intensity · Per side

Child Pose

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Week 4 - Upper Body Hypertrophy - Upper Chest and Shoulders

Upper Body Hypertrophy - Upper Chest and Shoulders

Friday44mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
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

Alternating Back-to-Wall Shoulder Flexion Y Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Plate-Loaded Lever Incline Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Plate-Loaded Lever Lat Pulldown

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Lever Seated Hammer Grip Shoulder Press

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Seated Lever Biceps Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Kneeling Floor Lat Stretch

2 sets x 30s-45s
CooldownBeginnerVery Easy intensity
Back
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 230s-45s · 15s rest · slow breathing tempo · Very Easy intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerVery Easy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow breathing tempo · Very Easy intensity
  2. Set 28-12 reps · 15s rest · slow breathing tempo · Very Easy intensity

Week 13

Phase 4Recovery and ResensitizeBaseline

recovery

Week 1 - Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Sunday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Sled 45-Degree Leg Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Leg Curl

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Belt Squat

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesQuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Bodyweight Front-Foot-Elevated Split Squat

2 sets x 8-10 reps
MainIntermediate3 Rir intensityPer side
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Side-Lying Hip Abduction

2 sets x 12-15 reps
MainBeginner3 Rir intensityPer side
Glutes
Set 1 · 12-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity · Per side
  2. Set 212-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity · Per side

Week 1 - Upper Body Hypertrophy Technique - Chest and Back Priority

Upper Body Hypertrophy Technique - Chest and Back Priority

Monday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Serratus Wall Slide

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 1 - Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Wednesday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · slow and smooth tempo · Easy intensity

Lever Seated Leg Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Leg Extension

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Lever Kneeling Leg Curl (Plate Loaded)

2 sets x 12-15 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Per side

Lever Seated Hip Abduction

2 sets x 12-15 reps
MainBeginner3 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 45s rest · 2-1-2 tempo · 3 Rir intensity

Bodyweight Bench Hip Thrust

2 sets x 12-15 reps
MainIntermediate3 Rir intensity
Glutes
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Week 1 - Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Friday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Cable Low Seated Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Seated Two-Arm Cable Biceps Curl

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
BicepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 14

Phase 4Recovery and ResensitizeVolume

recovery

Week 2 - Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Sunday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Sled 45-Degree Leg Press

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Leg Curl

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Belt Squat

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
GlutesQuadricepsMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Bodyweight Front-Foot-Elevated Split Squat

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensityPer side
QuadricepsGlutesBodyweight
Set 1 · 8-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 28-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 38-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Side-Lying Hip Abduction

3 sets x 12-16 reps
MainBeginner2 3 Rir intensityPer side
Glutes
Set 1 · 12-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 112-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 212-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 312-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Week 2 - Upper Body Hypertrophy Technique - Chest and Back Priority

Upper Body Hypertrophy Technique - Chest and Back Priority

Monday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Serratus Wall Slide

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Row

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 2 - Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Wednesday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · slow and smooth tempo · Easy intensity

Lever Seated Leg Press

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Leg Extension

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Lever Seated Hip Abduction

3 sets x 12-16 reps
MainBeginner2 3 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-16 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
Glutes
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Week 2 - Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Friday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Plate-Loaded Lever Lat Pulldown

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Cable Low Seated Row

3 sets x 10-13 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 10-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-13 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Seated Two-Arm Cable Biceps Curl

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
BicepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 15

Phase 4Recovery and ResensitizeIntensity

recovery

Week 3 - Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Sunday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Sled 45-Degree Leg Press

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

Lever Seated Leg Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Belt Squat

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

Bodyweight Front-Foot-Elevated Split Squat

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer side
QuadricepsGlutesBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Side-Lying Hip Abduction

3 sets x 12-15 reps
MainBeginner2 Rir intensityPer side
Glutes
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Week 3 - Upper Body Hypertrophy Technique - Chest and Back Priority

Upper Body Hypertrophy Technique - Chest and Back Priority

Monday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Serratus Wall Slide

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

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

Seated Cable Wide Neutral-Grip Lat Pulldown

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

Lever Seated Row

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 3 - Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Wednesday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · slow and smooth tempo · Easy intensity

Lever Seated Leg Press

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

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Lever Seated Hip Abduction

3 sets x 12-15 reps
MainBeginner2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
Glutes
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 3 - Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Friday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

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

Plate-Loaded Lever Lat Pulldown

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

Cable Low Seated Row

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

Lever Seated Rear Delt Fly with Chest Support

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Seated Two-Arm Cable Biceps Curl

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 16

Phase 4Recovery and ResensitizeDeload

recovery

Week 4 - Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Lower Body Hypertrophy Technique - Leg Volume with Glute Support

Sunday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Sled 45-Degree Leg Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Lever Seated Leg Curl

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Lever Belt Squat

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
GlutesQuadricepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Bodyweight Front-Foot-Elevated Split Squat

2 sets x 8-10 reps
MainIntermediate4 Rir intensityPer side
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side

Side-Lying Hip Abduction

2 sets x 12-15 reps
MainBeginner4 Rir intensityPer side
Glutes
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side

Week 4 - Upper Body Hypertrophy Technique - Chest and Back Priority

Upper Body Hypertrophy Technique - Chest and Back Priority

Monday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Serratus Wall Slide

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Lever Seated Row

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 4 - Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Lower Body Recovery Hypertrophy - Quad and Hamstring Technique

Wednesday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · slow and smooth tempo · Easy intensity

Lever Seated Leg Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Lever Seated Leg Extension

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Lever Kneeling Leg Curl (Plate Loaded)

2 sets x 12-15 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity · Per side

Lever Seated Hip Abduction

2 sets x 12-15 reps
MainBeginner4 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Bodyweight Bench Hip Thrust

2 sets x 12-15 reps
MainIntermediate4 Rir intensity
Glutes
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Week 4 - Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Upper Body Hypertrophy Technique - Press, Pull, and Arm Balance

Friday45mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

High Knee March On Spot

1 set x 30s-45s
Warm-upIntermediateEasy intensity
Quadriceps
Set 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Seated Lever Chest Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Plate-Loaded Lever Lat Pulldown

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Cable Low Seated Row

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 4 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Seated Two-Arm Cable Biceps Curl

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
BicepsCable
Set 1 · 12-15 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 4 Rir intensity

Kneeling Floor Lat Stretch

1 set x 30s-40s
CooldownBeginnerEasy intensity
Back
Set 1 · 30s-40s · 15s rest · slow breaths tempo · Easy intensity

Week 17

Phase 5Hypertrophy RebuildBaseline

hypertrophy

Week 1 - Lower Hypertrophy B — legs, hamstrings, hips, and calves

Lower Hypertrophy B — legs, hamstrings, hips, and calves

Sunday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Cable Unilateral Step-Up

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesCableStep
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Lever Lying Leg Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Lever Seated Hip Abduction

3 sets x 12-15 reps
MainBeginner2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Standing Calf Raise

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 1 - Upper Hypertrophy A — chest and back priority

Upper Hypertrophy A — chest and back priority

Monday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Seated Row

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Preacher Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 1 - Lower Hypertrophy A — quad-led, back-conscious lower body

Lower Hypertrophy A — quad-led, back-conscious lower body

Wednesday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Lever Bulgarian Split Squat (plate loaded)

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-15 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
  2. Set 210-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
  3. Set 310-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side

Lever Seated Hip Abduction

3 sets x 12-15 reps
MainBeginner2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Calf Press

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 1 - Upper Hypertrophy B — back, chest, rear delts, and arms

Upper Hypertrophy B — back, chest, rear delts, and arms

Friday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Decline Chest Press

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Plate-Loaded Lever Chest-Supported Bent-Over Row

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Standing Rope Hammer Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsForearmsCableRope
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 18

Phase 5Hypertrophy RebuildVolume

hypertrophy

Week 2 - Lower Hypertrophy B — legs, hamstrings, hips, and calves

Lower Hypertrophy B — legs, hamstrings, hips, and calves

Sunday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Cable Unilateral Step-Up

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesCableStep
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Lever Lying Leg Curl

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Lever Seated Hip Abduction

3 sets x 12-16 reps
MainBeginner2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Standing Calf Raise

3 sets x 12-16 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 212-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 312-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 2 - Upper Hypertrophy A — chest and back priority

Upper Hypertrophy A — chest and back priority

Monday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Lever Seated Row

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Preacher Curl

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 2 - Lower Hypertrophy A — quad-led, back-conscious lower body

Lower Hypertrophy A — quad-led, back-conscious lower body

Wednesday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Lever Bulgarian Split Squat (plate loaded)

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 12-15 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity · Per side

Lever Seated Hip Abduction

3 sets x 12-16 reps
MainBeginner2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-16 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Calf Press

3 sets x 12-16 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  2. Set 212-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity
  3. Set 312-16 reps · 1m rest · 2-1-3 tempo · 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 2 - Upper Hypertrophy B — back, chest, rear delts, and arms

Upper Hypertrophy B — back, chest, rear delts, and arms

Friday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Decline Chest Press

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Plate-Loaded Lever Chest-Supported Bent-Over Row

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Standing Rope Hammer Curl

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsForearmsCableRope
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 19

Phase 5Hypertrophy RebuildIntensity

hypertrophy

Week 3 - Lower Hypertrophy B — legs, hamstrings, hips, and calves

Lower Hypertrophy B — legs, hamstrings, hips, and calves

Sunday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Cable Unilateral Step-Up

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesCableStep
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side

Lever Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity

Lever Seated Hip Abduction

3 sets x 10-12 reps
MainBeginner1 2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Standing Calf Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 3 - Upper Hypertrophy A — chest and back priority

Upper Hypertrophy A — chest and back priority

Monday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

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

Lever Seated Row

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

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Preacher Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Week 3 - Lower Hypertrophy A — quad-led, back-conscious lower body

Lower Hypertrophy A — quad-led, back-conscious lower body

Wednesday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

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

Lever Bulgarian Split Squat (plate loaded)

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side

Lever Kneeling Leg Curl (Plate Loaded)

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity · Per side

Lever Seated Hip Abduction

3 sets x 10-12 reps
MainBeginner1 2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Seated Calf Press

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-3 tempo · 1 2 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 3 - Upper Hypertrophy B — back, chest, rear delts, and arms

Upper Hypertrophy B — back, chest, rear delts, and arms

Friday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Decline Chest Press

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

Plate-Loaded Lever Chest-Supported Bent-Over Row

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

Seated Cable Wide Neutral-Grip Lat Pulldown

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

Lever Seated Rear Delt Fly with Chest Support

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Cable Standing Rope Hammer Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsForearmsCableRope
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Week 20

Phase 5Hypertrophy RebuildDeload

hypertrophy

Week 4 - Lower Hypertrophy B — legs, hamstrings, hips, and calves

Lower Hypertrophy B — legs, hamstrings, hips, and calves

Sunday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity

Cable Unilateral Step-Up

2 sets x 10-12 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsGlutesCableStep
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side

Lever Lying Leg Curl

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity

Lever Seated Hip Abduction

2 sets x 12-15 reps
MainBeginner4 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Lever Standing Calf Raise

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 4 - Upper Hypertrophy A — chest and back priority

Upper Hypertrophy A — chest and back priority

Monday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Incline Hammer Chest Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity

Lever Seated Row

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Cable Triceps Pushdown (V-Bar Attachment)

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Lever Preacher Curl

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Week 4 - Lower Hypertrophy A — quad-led, back-conscious lower body

Lower Hypertrophy A — quad-led, back-conscious lower body

Wednesday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity

Lever Bulgarian Split Squat (plate loaded)

2 sets x 10-12 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side

Lever Kneeling Leg Curl (Plate Loaded)

2 sets x 12-15 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 112-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity · Per side
  2. Set 212-15 reps · 2m rest · 2-1-3 tempo · 4 Rir intensity · Per side

Lever Seated Hip Abduction

2 sets x 12-15 reps
MainBeginner4 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Lever Seated Calf Press

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-3 tempo · 4 Rir intensity

Standing Hip Circles Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 1m rest · slow breathing tempo · Easy intensity

Week 4 - Upper Hypertrophy B — back, chest, rear delts, and arms

Upper Hypertrophy B — back, chest, rear delts, and arms

Friday45mGymStrengthModerate8 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 2m-3m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Wall-Supported Standing Wall Angel

1 set x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 15s rest · slow and controlled tempo · Easy intensity

Lever Decline Chest Press

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
ChestMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity

Plate-Loaded Lever Chest-Supported Bent-Over Row

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Seated Cable Wide Neutral-Grip Lat Pulldown

2 sets x 10-12 reps
MainIntermediate4 Rir intensityLoad tracked
BackCable
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Lever Seated Rear Delt Fly with Chest Support

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Cable Standing Rope Hammer Curl

2 sets x 12-15 reps
MainIntermediate4 Rir intensityLoad tracked
BicepsForearmsCableRope
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Exercise Progression

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

Lying Double Knee-to-Chest Lower Back Stretch

23 appearances - Weeks 2-8, 13-16

23
Phase 1Weeks 2-4Phase 2Weeks 5-8Phase 4Weeks 13-16

1 set x 25s-35s -> 2 sets x 20s-30s -> 1 set x 30s-40s

CooldownBackGlutesSet 1 · 25s-35s · 15s rest · steady breathing tempo · Easy intensity

Lever Seated Leg Extension

20 appearances - Weeks 5-16

20
Phase 2Weeks 5-8Phase 3Weeks 9-12Phase 4Weeks 13-16

3 sets x 10-12 reps -> 3 sets x 8-10 reps -> 2 sets x 12-15 reps

MainQuadricepsMachineSet 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Child Pose

19 appearances - Weeks 1-4, 9-12

19
Phase 1Weeks 1-4Phase 3Weeks 9-12

2 sets x 20s-30s -> 1 set x 30s-45s -> 2 sets x 30s-45s

CooldownBackSet 1 · 20s-30s · 15s rest · Easy intensity

Bodyweight Full Squat with Overhead Reach

16 appearances - Weeks 13-20

16
Phase 4Weeks 13-16Phase 5Weeks 17-20

1 set x 8-10 reps

WarmupGlutesQuadricepsBodyweightSet 1 · 8-10 reps · 20s rest · slow and smooth tempo · Easy intensity

Cable Triceps Pushdown (V-Bar Attachment)

16 appearances - Weeks 5-20

16
Phase 2Weeks 5-8Phase 3Weeks 9-12Phase 4Weeks 13-16Phase 5Weeks 17-20

3 sets x 10-12 reps -> 3 sets x 8-10 reps -> 2 sets x 12-15 reps

MainTricepsCableSet 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 3 Rir intensity

Cat Cow Stretch

16 appearances - Weeks 5-12

16
Phase 2Weeks 5-8Phase 3Weeks 9-12

2 sets x 30s-1m

WarmupBackCoreSet 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Chest and Front of Shoulder Stretch

16 appearances - Weeks 5-8, 13-16

16
Phase 2Weeks 5-8Phase 4Weeks 13-16

2 sets x 20s-30s -> 1 set x 30s-40s

CooldownChestShouldersSet 1 · 20s-30s · 15s rest · slow breathing tempo · Easy intensity

High Knee March On Spot

16 appearances - Weeks 13-16

16
Phase 4Weeks 13-16

1 set x 30s-45s

WarmupQuadricepsSet 1 · 30s-45s · 15s rest · controlled tempo · Easy intensity

Kneeling Forward Palm Wrist Extension Nudges

16 appearances - Weeks 5-8

16
Phase 2Weeks 5-8

1 set x 8-10 reps -> 2 sets x 8-12 reps

CooldownForearmsSet 1 · 8-10 reps · 10s rest · gentle tempo · Easy intensity

Lever Kneeling Leg Curl (Plate Loaded)

16 appearances - Weeks 9-20

16
Phase 3Weeks 9-12Phase 4Weeks 13-16Phase 5Weeks 17-20

3 sets x 10-12 reps -> 3 sets x 8-10 reps -> 2 sets x 12-15 reps

MainHamstringsMachineSet 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side

127 additional exercises appear in this shared plan.