BUDYAI
User-shared Budy plan

Balanced Full Body Strength

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

12 of 16 planned weeks currently include workouts in this preview.

Sets up stable, repeatable movement patterns with low variation and a strong technique emphasis.

Get BudyReview workouts
16Planned weeks
2Workouts / week
IntermediateDifficulty
3/4Phases ready

Updated Sep 21, 2026

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What this block is trying to do

A 16-week plan built around your exact 2-day, 60-minute schedule, using steady progression, traditional exercise structure, and regular deloads to build strength without crowding your recovery.

Weekly Schedule

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

Week 1

Phase 1Foundation ResetBaseline

foundation

Week 1 - Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Tuesday58mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Lever Horizontal Leg Press

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset

Cable Low Seated Row

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Barbell Hip Thrust

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Two-Arm Dumbbell Incline Bench Press

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 6-8 reps
SupersetIntermediateEasy Moderate intensityLoad tracked
CoreKettlebell
Set 1 · 6-8 reps · 1m rest · controlled tempo · Easy Moderate intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 1m rest · controlled tempo · Easy Moderate intensity · Superset
  2. Set 26-8 reps · 1m rest · controlled tempo · Easy Moderate intensity · Superset
  3. Set 36-8 reps · 1m rest · controlled tempo · Easy Moderate intensity · Superset

Lever Seated Hip Abduction

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

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Lying Double Knee-to-Chest Lower Back Stretch

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

Downward Dog

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

Week 1 - Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Thursday59mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Dumbbell Goblet Front-Foot-Elevated Split Squat

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side

Plate-Loaded Lever Lat Pulldown

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Cable Pull Through (with Rope)

3 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
HamstringsGlutesCableRope
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Flat Bench Seated Dumbbell Shoulder Press

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 6-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 16-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side
  2. Set 26-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side
  3. Set 36-8 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side

Bear Plank Floating March

3 sets x 8-12 reps
SupersetIntermediateModerate intensity
CoreGlutes
Set 1 · 8-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  2. Set 28-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  3. Set 38-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Downward Dog

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

Week 2

Phase 1Foundation ResetVolume

foundation

Week 2 - Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Tuesday58mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Lever Horizontal Leg Press

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 7-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset

Cable Low Seated Row

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackCable
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset

Barbell Hip Thrust

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset

Two-Arm Dumbbell Incline Bench Press

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 7-8 reps
SupersetIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 7-8 reps · 1m rest · controlled tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 1m rest · controlled tempo · Moderate intensity · Superset
  2. Set 27-8 reps · 1m rest · controlled tempo · Moderate intensity · Superset
  3. Set 37-8 reps · 1m rest · controlled tempo · Moderate intensity · Superset

Lever Seated Hip Abduction

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
GlutesMachine
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

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Lying Double Knee-to-Chest Lower Back Stretch

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

Downward Dog

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

Week 2 - Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Thursday59mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Dumbbell Goblet Front-Foot-Elevated Split Squat

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 7-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 17-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset · Per side
  2. Set 27-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset · Per side
  3. Set 37-8 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Superset · Per side

Plate-Loaded Lever Lat Pulldown

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset

Cable Pull Through (with Rope)

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

Flat Bench Seated Dumbbell Shoulder Press

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 7-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 17-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  2. Set 27-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset
  3. Set 37-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 7-8 reps
SupersetIntermediate2 3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 7-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 17-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset · Per side
  2. Set 27-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset · Per side
  3. Set 37-8 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Superset · Per side

Bear Plank Floating March

3 sets x 8-12 reps
SupersetIntermediateModerate intensity
CoreGlutes
Set 1 · 8-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  2. Set 28-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  3. Set 38-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Downward Dog

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

Week 3

Phase 1Foundation ResetIntensity

foundation

Week 3 - Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Tuesday58mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Lever Horizontal Leg Press

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset

Cable Low Seated Row

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Barbell Hip Thrust

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Two-Arm Dumbbell Incline Bench Press

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 8 reps
SupersetIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 8 reps · 1m rest · controlled with 1s pause tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 18 reps · 1m rest · controlled with 1s pause tempo · Moderate intensity · Superset
  2. Set 28 reps · 1m rest · controlled with 1s pause tempo · Moderate intensity · Superset
  3. Set 38 reps · 1m rest · controlled with 1s pause tempo · Moderate intensity · Superset

Lever Seated Hip Abduction

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
GlutesMachine
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

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Lying Double Knee-to-Chest Lower Back Stretch

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

Downward Dog

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

Week 3 - Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Thursday59mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Dumbbell Goblet Front-Foot-Elevated Split Squat

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
All set details4 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
  4. Set 46-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side

Plate-Loaded Lever Lat Pulldown

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Cable Pull Through (with Rope)

4 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
HamstringsGlutesCableRope
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 48-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Flat Bench Seated Dumbbell Shoulder Press

4 sets x 6-8 reps
SupersetIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  4. Set 46-8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 8 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  2. Set 28 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side
  3. Set 38 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Superset · Per side

Bear Plank Floating March

3 sets x 8-12 reps
SupersetIntermediateModerate Hard intensity
CoreGlutes
Set 1 · 8-12 reps · 45s rest · controlled tempo · Moderate Hard intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · Moderate Hard intensity · Superset
  2. Set 28-12 reps · 45s rest · controlled tempo · Moderate Hard intensity · Superset
  3. Set 38-12 reps · 45s rest · controlled tempo · Moderate Hard intensity · Superset

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Downward Dog

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

Week 4

Phase 1Foundation ResetDeload

foundation

Week 4 - Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Full Body Strength - Leg Drive, Upper Back, Glutes, Core

Tuesday58mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Lever Horizontal Leg Press

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Low Seated Row

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 6-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Barbell Hip Thrust

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Two-Arm Dumbbell Incline Bench Press

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 6-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 6-8 reps
SupersetIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 6-8 reps · 45s rest · controlled with 1s pause tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 45s rest · controlled with 1s pause tempo · Moderate intensity · Superset
  2. Set 26-8 reps · 45s rest · controlled with 1s pause tempo · Moderate intensity · Superset
  3. Set 36-8 reps · 45s rest · controlled with 1s pause tempo · Moderate intensity · Superset

Lever Seated Hip Abduction

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityLoad tracked
GlutesMachine
Set 1 · 8-10 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Superset

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Lying Double Knee-to-Chest Lower Back Stretch

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

Downward Dog

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

Week 4 - Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Full Body Strength - Split Squat, Vertical Pull, Hinge Pattern, Shoulders, Core

Thursday59mGymStrengthModerate12 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 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

Bodyweight Full Squat with Overhead Reach

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

Single-Leg Front-Foot Elevated Deep Lunge Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
Calves
Set 1 · 30s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · 2-1-2 tempo · Easy intensity · Per side

Dumbbell Goblet Front-Foot-Elevated Split Squat

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 6-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 16-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
  2. Set 26-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
  3. Set 36-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side

Plate-Loaded Lever Lat Pulldown

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 6-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Pull Through (with Rope)

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

Flat Bench Seated Dumbbell Shoulder Press

3 sets x 6-7 reps
SupersetIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 16-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 26-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 36-7 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 6-8 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 6-8 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 16-8 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
  2. Set 26-8 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side
  3. Set 36-8 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity · Superset · Per side

Bear Plank Floating March

3 sets x 8-12 reps
SupersetIntermediateModerate intensity
CoreGlutes
Set 1 · 8-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  2. Set 28-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset
  3. Set 38-12 reps · 45s rest · controlled tempo · Moderate intensity · Superset

Single-Leg Standing Calf Stretch on Step

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Downward Dog

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

Week 5

Phase 2Muscle Support PhaseBaseline

hypertrophy

Week 1 - Full Body Hypertrophy - Glute, Leg, Upper Back Support

Full Body Hypertrophy - Glute, Leg, Upper Back Support

Monday59mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
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

Single-Leg Standing Calf Stretch on Step

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

45-Degree Sled Leg Press

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

Seated Cable Straight-Bar Row

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

Barbell Hip Thrust

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

Dumbbell Incline Alternating Press

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

Standing Cable Hip Abduction with Ankle Strap

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
GlutesCable
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 Dead Bug

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

Plank to Downward Facing Dog

2 sets x 5-6 reps
CooldownIntermediateEasy intensity
ShouldersCore
Set 1 · 5-6 reps · 20s rest · slow controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 20s rest · slow controlled tempo · Easy intensity
  2. Set 25-6 reps · 20s rest · slow controlled tempo · Easy intensity

Kneeling Hands-to-Heels Backward Abdominal Stretch

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

Week 1 - Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Thursday60mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Single-Side Half-Kneeling Deep Lunge Ankle Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
CalvesQuadriceps
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Squat Hold Calf Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
CalvesDumbbell
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

Dumbbell Goblet Side Lunge

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side

Seated Lever Wide-Grip Lat Pulldown

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

Weighted 45-Degree Hyperextension

3 sets x 10-12 reps
SupersetIntermediate2 Rir intensity
GlutesHamstrings
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

Dumbbell Bench Press

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

Single-Leg Dumbbell Step-Up with Knee Raise

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbellStep
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Superset · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Superset · Per side

Band Horizontal Pallof Press

3 sets x 8-10 reps
SupersetIntermediate2 Rir intensity
CoreResistance Band
Set 1 · 8-10 reps · 45s rest · controlled pause tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled pause tempo · 2 Rir intensity · Superset
  2. Set 28-10 reps · 45s rest · controlled pause tempo · 2 Rir intensity · Superset
  3. Set 38-10 reps · 45s rest · controlled pause tempo · 2 Rir intensity · Superset

Standing Single-Side Runner's Hamstring and Calf Stretch

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

Single-Side Supine Bent-Knee Spinal Twist Back Opener

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

Week 6

Phase 2Muscle Support PhaseVolume

hypertrophy

Week 2 - Full Body Hypertrophy - Glute, Leg, Upper Back Support

Full Body Hypertrophy - Glute, Leg, Upper Back Support

Monday59mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
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

Single-Leg Standing Calf Stretch on Step

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

45-Degree Sled Leg Press

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 9-11 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset

Seated Cable Straight-Bar Row

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackCable
Set 1 · 9-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Barbell Hip Thrust

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 9-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Dumbbell Incline Alternating Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestShouldersDumbbell
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

Standing Cable Hip Abduction with Ankle Strap

3 sets x 12-14 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
GlutesCable
Set 1 · 12-14 reps · 50s rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 112-14 reps · 50s rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 212-14 reps · 50s rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 312-14 reps · 50s rest · 2-1-2 tempo · 1 2 Rir intensity · Superset · Per side

Cable Dead Bug

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
CoreCable
Set 1 · 9-11 reps · 50s rest · controlled exhale tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 50s rest · controlled exhale tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 50s rest · controlled exhale tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 50s rest · controlled exhale tempo · 1 2 Rir intensity · Superset

Plank to Downward Facing Dog

2 sets x 5-6 reps
CooldownIntermediateEasy intensity
ShouldersCore
Set 1 · 5-6 reps · 20s rest · slow controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 20s rest · slow controlled tempo · Easy intensity
  2. Set 25-6 reps · 20s rest · slow controlled tempo · Easy intensity

Kneeling Hands-to-Heels Backward Abdominal Stretch

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

Week 2 - Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Thursday60mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Single-Side Half-Kneeling Deep Lunge Ankle Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
CalvesQuadriceps
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Squat Hold Calf Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
CalvesDumbbell
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

Dumbbell Goblet Side Lunge

3 sets x 9-10 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 9-10 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 19-10 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 29-10 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 39-10 reps · 1m rest · 3-1-1 tempo · 1 2 Rir intensity · Superset · Per side

Seated Lever Wide-Grip Lat Pulldown

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 9-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Weighted 45-Degree Hyperextension

3 sets x 12-14 reps
SupersetIntermediate1 2 Rir intensity
GlutesHamstrings
Set 1 · 12-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 112-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 212-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 312-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Dumbbell Bench Press

3 sets x 9-11 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 9-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 29-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 39-11 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Single-Leg Dumbbell Step-Up with Knee Raise

3 sets x 9-10 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbellStep
Set 1 · 9-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 19-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 29-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 39-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side

Band Horizontal Pallof Press

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensity
CoreResistance Band
Set 1 · 10-12 reps · 40s rest · controlled pause tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 40s rest · controlled pause tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 40s rest · controlled pause tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 40s rest · controlled pause tempo · 1 2 Rir intensity · Superset

Standing Single-Side Runner's Hamstring and Calf Stretch

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

Single-Side Supine Bent-Knee Spinal Twist Back Opener

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

Week 7

Phase 2Muscle Support PhaseIntensity

hypertrophy

Week 3 - Full Body Hypertrophy - Glute, Leg, Upper Back Support

Full Body Hypertrophy - Glute, Leg, Upper Back Support

Monday59mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
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

Single-Leg Standing Calf Stretch on Step

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

45-Degree Sled Leg Press

3 sets x 8-9 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset

Seated Cable Straight-Bar Row

3 sets x 8-9 reps
SupersetIntermediate1 Rir intensityLoad tracked
BackCable
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset

Barbell Hip Thrust

3 sets x 8-9 reps
SupersetIntermediate1 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset

Dumbbell Incline Alternating Press

3 sets x 8-9 reps
SupersetIntermediate1 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset

Standing Cable Hip Abduction with Ankle Strap

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

Cable Dead Bug

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

Plank to Downward Facing Dog

2 sets x 5-6 reps
CooldownIntermediateEasy intensity
ShouldersCore
Set 1 · 5-6 reps · 20s rest · slow controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 20s rest · slow controlled tempo · Easy intensity
  2. Set 25-6 reps · 20s rest · slow controlled tempo · Easy intensity

Kneeling Hands-to-Heels Backward Abdominal Stretch

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

Week 3 - Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Thursday60mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Single-Side Half-Kneeling Deep Lunge Ankle Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
CalvesQuadriceps
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Squat Hold Calf Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
CalvesDumbbell
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

Dumbbell Goblet Side Lunge

3 sets x 8-9 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 2 Rir intensity · Superset · Per side

Seated Lever Wide-Grip Lat Pulldown

3 sets x 8-9 reps
SupersetIntermediate1 Rir intensityLoad tracked
BackMachine
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset

Weighted 45-Degree Hyperextension

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

Dumbbell Bench Press

3 sets x 8-9 reps
SupersetIntermediate1 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
All set details3 sets
  1. Set 18-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  2. Set 28-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset
  3. Set 38-9 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Superset

Single-Leg Dumbbell Step-Up with Knee Raise

3 sets x 8-9 reps
SupersetIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbellStep
Set 1 · 8-9 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 18-9 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  2. Set 28-9 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side
  3. Set 38-9 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Superset · Per side

Band Horizontal Pallof Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensity
CoreResistance Band
Set 1 · 8-10 reps · 45s rest · controlled pause tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled pause tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 45s rest · controlled pause tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 45s rest · controlled pause tempo · 1 2 Rir intensity · Superset

Standing Single-Side Runner's Hamstring and Calf Stretch

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

Single-Side Supine Bent-Knee Spinal Twist Back Opener

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

Week 8

Phase 2Muscle Support PhaseDeload

hypertrophy

Week 4 - Full Body Hypertrophy - Glute, Leg, Upper Back Support

Full Body Hypertrophy - Glute, Leg, Upper Back Support

Monday59mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
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

Single-Leg Standing Calf Stretch on Step

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

45-Degree Sled Leg Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset

Seated Cable Straight-Bar Row

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Barbell Hip Thrust

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Dumbbell Incline Alternating Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Standing Cable Hip Abduction with Ankle Strap

2 sets x 10-12 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
GlutesCable
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset · Per side

Cable Dead Bug

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
CoreCable
Set 1 · 8-10 reps · 1m rest · controlled exhale tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled exhale tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 1m rest · controlled exhale tempo · 3 Rir intensity · Superset

Plank to Downward Facing Dog

2 sets x 5-6 reps
CooldownIntermediateEasy intensity
ShouldersCore
Set 1 · 5-6 reps · 20s rest · slow controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 20s rest · slow controlled tempo · Easy intensity
  2. Set 25-6 reps · 20s rest · slow controlled tempo · Easy intensity

Kneeling Hands-to-Heels Backward Abdominal Stretch

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

Week 4 - Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Full Body Hypertrophy - Lateral Lower Body, Upper Back, Balance and Posterior Chain

Thursday60mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Single-Side Half-Kneeling Deep Lunge Ankle Dorsiflexion

2 sets x 30s-1m
Warm-upIntermediateEasy intensityPer side
CalvesQuadriceps
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Squat Hold Calf Raise

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
CalvesDumbbell
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

Dumbbell Goblet Side Lunge

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Superset · Per side

Seated Lever Wide-Grip Lat Pulldown

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Weighted 45-Degree Hyperextension

2 sets x 10-12 reps
SupersetIntermediate3 Rir intensity
GlutesHamstrings
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Dumbbell Bench Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Single-Leg Dumbbell Step-Up with Knee Raise

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbellStep
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Superset · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Superset · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Superset · Per side

Band Horizontal Pallof Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensity
CoreResistance Band
Set 1 · 8-10 reps · 50s rest · controlled pause tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 50s rest · controlled pause tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 50s rest · controlled pause tempo · 3 Rir intensity · Superset

Standing Single-Side Runner's Hamstring and Calf Stretch

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

Single-Side Supine Bent-Knee Spinal Twist Back Opener

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

Week 9

Phase 3Strength BuildBaseline

strength

Week 1 - Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Monday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · Controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset

Seated Lever Wide-Grip Lat Pulldown

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 5-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset

Seated Lever Incline Chest Press

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset

Dumbbell Goblet Side Lunge

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset · Per side
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset · Per side
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset · Per side

Incline Bench Reverse Hyperextension

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
GlutesHamstrings
Set 1 · 5-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset

Alternating Front Plank with Opposite Arm and Leg Lift

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 1 - Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Thursday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Side Shuffle

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Forearm Wall Slide

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

Lever Horizontal Leg Press

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset

Standing Cable Low Row with Rope Attachment

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackCableRope
Set 1 · 5-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-1 controlled tempo · 3 Rir intensity · Superset

Simultaneous Flat Dumbbell Bench Press

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 3 Rir intensity · Superset

Dumbbell Hip Thrust

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
GlutesDumbbell
Set 1 · 5-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset

Balance Plate Standing Hold

3 sets x 20s-25s
SupersetIntermediateModerate intensity
Full Body
Set 1 · 20s-25s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 120s-25s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
  2. Set 220s-25s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
  3. Set 320s-25s · 1m rest · Controlled hold tempo · Moderate intensity · Superset

Plank Arm Reach

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset

Quadruped Cow Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Seated Single-Leg Calf Stretch

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

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 10

Phase 3Strength BuildVolume

strength

Week 2 - Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Monday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · Controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset

Seated Lever Wide-Grip Lat Pulldown

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackMachine
Set 1 · 5-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset

Seated Lever Incline Chest Press

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ChestMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset

Dumbbell Goblet Side Lunge

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 5-6 reps · 2m rest · Controlled with stable foot tempo · 2 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · Controlled with stable foot tempo · 2 3 Rir intensity · Superset · Per side
  2. Set 25-6 reps · 2m rest · Controlled with stable foot tempo · 2 3 Rir intensity · Superset · Per side
  3. Set 35-6 reps · 2m rest · Controlled with stable foot tempo · 2 3 Rir intensity · Superset · Per side

Incline Bench Reverse Hyperextension

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
GlutesHamstrings
Set 1 · 5-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-2 controlled tempo · 3 Rir intensity · Superset

Alternating Front Plank with Opposite Arm and Leg Lift

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 1m rest · Controlled 2-second holds tempo · 3 Rir intensity · Superset

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 2 - Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Thursday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Side Shuffle

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Forearm Wall Slide

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

Lever Horizontal Leg Press

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset

Standing Cable Low Row with Rope Attachment

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackCableRope
Set 1 · 5-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-1 controlled tempo · 2 3 Rir intensity · Superset

Simultaneous Flat Dumbbell Bench Press

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 3-1-1 controlled tempo · 2 3 Rir intensity · Superset

Dumbbell Hip Thrust

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
GlutesDumbbell
Set 1 · 5-6 reps · 2m rest · 2-1-2 controlled tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-1-2 controlled tempo · 2 3 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 2-1-2 controlled tempo · 2 3 Rir intensity · Superset
  3. Set 35-6 reps · 2m rest · 2-1-2 controlled tempo · 2 3 Rir intensity · Superset

Balance Plate Standing Hold

3 sets x 25s-30s
SupersetIntermediateModerate intensity
Full Body
Set 1 · 25s-30s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
All set details3 sets
  1. Set 125s-30s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
  2. Set 225s-30s · 1m rest · Controlled hold tempo · Moderate intensity · Superset
  3. Set 325s-30s · 1m rest · Controlled hold tempo · Moderate intensity · Superset

Plank Arm Reach

3 sets x 5-6 reps
SupersetIntermediate3 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset
  3. Set 35-6 reps · 1m rest · Controlled 2-second reach tempo · 3 Rir intensity · Superset

Quadruped Cow Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Seated Single-Leg Calf Stretch

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

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 11

Phase 3Strength BuildIntensity

strength

Week 3 - Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Monday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · Controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

3 sets x 5 reps
SupersetIntermediate2 Rir; No Grinders intensityLoad tracked
QuadricepsMachine
Set 1 · 5 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
  2. Set 25 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
  3. Set 35 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset

Seated Lever Wide-Grip Lat Pulldown

3 sets x 5 reps
SupersetIntermediate2 Rir; Crisp Reps intensityLoad tracked
BackMachine
Set 1 · 5 reps · 2m rest · Controlled pull, 1-second squeeze tempo · 2 Rir; Crisp Reps intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled pull, 1-second squeeze tempo · 2 Rir; Crisp Reps intensity · Superset
  2. Set 25 reps · 2m rest · Controlled pull, 1-second squeeze tempo · 2 Rir; Crisp Reps intensity · Superset
  3. Set 35 reps · 2m rest · Controlled pull, 1-second squeeze tempo · 2 Rir; Crisp Reps intensity · Superset

Seated Lever Incline Chest Press

3 sets x 5 reps
SupersetIntermediate2 Rir; No Shoulder Discomfort intensityLoad tracked
ChestMachine
Set 1 · 5 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
  2. Set 25 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
  3. Set 35 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; No Shoulder Discomfort intensity · Superset

Dumbbell Goblet Side Lunge

3 sets x 5 reps
SupersetIntermediate2 Rir; Smooth Lateral Drive intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 5 reps · 2m rest · Controlled eccentric tempo · 2 Rir; Smooth Lateral Drive intensity · Superset · Per side
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled eccentric tempo · 2 Rir; Smooth Lateral Drive intensity · Superset · Per side
  2. Set 25 reps · 2m rest · Controlled eccentric tempo · 2 Rir; Smooth Lateral Drive intensity · Superset · Per side
  3. Set 35 reps · 2m rest · Controlled eccentric tempo · 2 Rir; Smooth Lateral Drive intensity · Superset · Per side

Incline Bench Reverse Hyperextension

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir; Pain Free Range Only intensity
GlutesHamstrings
Set 1 · 5-6 reps · 2m rest · Controlled squeeze tempo · 2 3 Rir; Pain Free Range Only intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · Controlled squeeze tempo · 2 3 Rir; Pain Free Range Only intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled squeeze tempo · 2 3 Rir; Pain Free Range Only intensity · Superset
  3. Set 35-6 reps · 2m rest · Controlled squeeze tempo · 2 3 Rir; Pain Free Range Only intensity · Superset

Alternating Front Plank with Opposite Arm and Leg Lift

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir; No Lumbar Rotation intensity
Core
Set 1 · 5-6 reps · 2m rest · Controlled 3-second holds tempo · 2 3 Rir; No Lumbar Rotation intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 2m rest · Controlled 3-second holds tempo · 2 3 Rir; No Lumbar Rotation intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled 3-second holds tempo · 2 3 Rir; No Lumbar Rotation intensity · Superset
  3. Set 35-6 reps · 2m rest · Controlled 3-second holds tempo · 2 3 Rir; No Lumbar Rotation intensity · Superset

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 3 - Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Thursday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Side Shuffle

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Forearm Wall Slide

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

Lever Horizontal Leg Press

3 sets x 5 reps
SupersetIntermediate2 Rir; No Grinders intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 5 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
  2. Set 25 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset
  3. Set 35 reps · 2m rest · Controlled eccentric, strong drive tempo · 2 Rir; No Grinders intensity · Superset

Standing Cable Low Row with Rope Attachment

3 sets x 5 reps
SupersetIntermediate2 Rir; Stable Torso intensityLoad tracked
BackCableRope
Set 1 · 5 reps · 2m rest · Controlled pull with pause tempo · 2 Rir; Stable Torso intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled pull with pause tempo · 2 Rir; Stable Torso intensity · Superset
  2. Set 25 reps · 2m rest · Controlled pull with pause tempo · 2 Rir; Stable Torso intensity · Superset
  3. Set 35 reps · 2m rest · Controlled pull with pause tempo · 2 Rir; Stable Torso intensity · Superset

Simultaneous Flat Dumbbell Bench Press

3 sets x 5 reps
SupersetIntermediate2 Rir; Clean Lockout intensityLoad tracked
ChestDumbbell
Set 1 · 5 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; Clean Lockout intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; Clean Lockout intensity · Superset
  2. Set 25 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; Clean Lockout intensity · Superset
  3. Set 35 reps · 2m rest · Controlled eccentric, strong press tempo · 2 Rir; Clean Lockout intensity · Superset

Dumbbell Hip Thrust

3 sets x 5 reps
SupersetIntermediate2 Rir; Full Glute Lockout intensityLoad tracked
GlutesDumbbell
Set 1 · 5 reps · 2m rest · Controlled with 1-second squeeze tempo · 2 Rir; Full Glute Lockout intensity · Superset
All set details3 sets
  1. Set 15 reps · 2m rest · Controlled with 1-second squeeze tempo · 2 Rir; Full Glute Lockout intensity · Superset
  2. Set 25 reps · 2m rest · Controlled with 1-second squeeze tempo · 2 Rir; Full Glute Lockout intensity · Superset
  3. Set 35 reps · 2m rest · Controlled with 1-second squeeze tempo · 2 Rir; Full Glute Lockout intensity · Superset

Balance Plate Standing Hold

3 sets x 25s-35s
SupersetIntermediateModerate Hard; Stable Foot intensity
Full Body
Set 1 · 25s-35s · 1m rest · Controlled hold tempo · Moderate Hard; Stable Foot intensity · Superset
All set details3 sets
  1. Set 125s-35s · 1m rest · Controlled hold tempo · Moderate Hard; Stable Foot intensity · Superset
  2. Set 225s-35s · 1m rest · Controlled hold tempo · Moderate Hard; Stable Foot intensity · Superset
  3. Set 325s-35s · 1m rest · Controlled hold tempo · Moderate Hard; Stable Foot intensity · Superset

Plank Arm Reach

3 sets x 5-6 reps
SupersetIntermediate2 3 Rir; No Trunk Rotation intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled 3-second reach tempo · 2 3 Rir; No Trunk Rotation intensity · Superset
All set details3 sets
  1. Set 15-6 reps · 1m rest · Controlled 3-second reach tempo · 2 3 Rir; No Trunk Rotation intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled 3-second reach tempo · 2 3 Rir; No Trunk Rotation intensity · Superset
  3. Set 35-6 reps · 1m rest · Controlled 3-second reach tempo · 2 3 Rir; No Trunk Rotation intensity · Superset

Quadruped Cow Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Seated Single-Leg Calf Stretch

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

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 12

Phase 3Strength BuildDeload

strength

Week 4 - Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Full Body Strength - Squat, Pull, Lateral Glute and Core Focus

Monday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Quadruped Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Dynamic 90 90 Hip Twist

1 set x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · Controlled tempo · Easy intensity

45-Degree Sled Narrow-Stance Leg Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset

Seated Lever Wide-Grip Lat Pulldown

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
BackMachine
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset

Seated Lever Incline Chest Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
ChestMachine
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset

Dumbbell Goblet Side Lunge

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset · Per side
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset · Per side
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset · Per side

Incline Bench Reverse Hyperextension

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensity
GlutesHamstrings
Set 1 · 5-6 reps · 2m rest · Easy and controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Easy and controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Easy and controlled tempo · 4 Rir intensity · Superset

Alternating Front Plank with Opposite Arm and Leg Lift

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Week 4 - Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Full Body Strength - Hip Extension, Row, Press, Lateral Stability and Core

Thursday58mGymStrengthModerate14 exercises
Type
Strength
Intensity
Moderate

Bodyweight Squat Side Shuffle

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

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 15s rest · Controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · Controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · Controlled tempo · Easy intensity

Forearm Wall Slide

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

Lever Horizontal Leg Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 5-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · 3-1-1 controlled tempo · 4 Rir intensity · Superset

Standing Cable Low Row with Rope Attachment

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
BackCableRope
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset

Simultaneous Flat Dumbbell Bench Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset

Dumbbell Hip Thrust

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
GlutesDumbbell
Set 1 · 5-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · Controlled tempo · 4 Rir intensity · Superset

Balance Plate Standing Hold

2 sets x 15s-20s
SupersetIntermediateEasy Moderate intensity
Full Body
Set 1 · 15s-20s · 1m rest · Controlled hold tempo · Easy Moderate intensity · Superset
All set details2 sets
  1. Set 115s-20s · 1m rest · Controlled hold tempo · Easy Moderate intensity · Superset
  2. Set 215s-20s · 1m rest · Controlled hold tempo · Easy Moderate intensity · Superset

Plank Arm Reach

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensity
Core
Set 1 · 5-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 1m rest · Controlled tempo · 4 Rir intensity · Superset

Quadruped Cow Stretch

1 set x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · Slow and controlled tempo · Easy intensity

Seated Single-Leg Calf Stretch

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

Supine Lying Rest Pose

1 set x 45s-1m
CooldownBeginnerEasy intensity
Full Body
Set 1 · 45s-1m · 15s rest · Relaxed breathing tempo · Easy intensity

Exercise Progression

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

Quadruped Cow Stretch

12 appearances - Weeks 5-12

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

2 sets x 30s-1m -> 1 set x 30s-1m

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

Single-Leg Standing Calf Stretch on Step

12 appearances - Weeks 1-8

12
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 25s-35s -> 2 sets x 20s-30s

CooldownWarmupCalvesSet 1 · 25s-35s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Bodyweight Ankle Dorsiflexion

12 appearances - Weeks 5-12

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

2 sets x 8-10 reps

WarmupCalvesSet 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity

Barbell Hip Thrust

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

3 sets x 6-8 reps -> 3 sets x 7-8 reps -> 4 sets x 6-8 reps

MainGlutesBarbellSet 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Superset

Bodyweight Full Squat with Overhead Reach

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps

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

Cat Cow Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 30s-1m

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

Downward Dog

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownHamstringsShouldersSet 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity

Downward Dog Alternating Heel Press

8 appearances - Weeks 9-12

8
Phase 3Weeks 9-12

1 set x 30s-1m

CooldownWarmupCalvesHamstringsSet 1 · 30s-1m · 15s rest · Slow alternating tempo · Easy intensity

Dumbbell Goblet Side Lunge

8 appearances - Weeks 5-12

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

3 sets x 8-10 reps -> 3 sets x 9-10 reps -> 3 sets x 8-9 reps

MainQuadricepsGlutesDumbbellSet 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Superset · Per side

Kneeling Hands-to-Heels Backward Abdominal Stretch

8 appearances - Weeks 5-12

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

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

CooldownCoreSet 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity

44 additional exercises appear in this shared plan.