BUDYAI
User-shared Budy plan

Balanced Full-Body Muscle Build

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

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

A conservative opening block to match your intermediate experience with lower recent consistency.

Get BudyReview workouts
12Planned weeks
3Workouts / week
IntermediateDifficulty
1/3Phases ready

Updated Sep 9, 2026

Public plan preview

Anyone with this link can read the plan name and notes. Check this content before passing the link on to someone else.

Easy to evaluate

Weeks, sessions, sets, rest periods, equipment, and progression patterns stay visible before anyone starts.

Built to adapt

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

What this block is trying to do

A 12-week full-body hypertrophy plan using your exact 2-day, 30-minute setup, with enough volume to grow and enough restraint to stay sustainable.

Weekly Schedule

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

Week 1

Phase 1Foundation ReturnBaseline

foundation

Week 1 - Full Body Foundation - Press, Row, Quads

Full Body Foundation - Press, Row, Quads

Monday30mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

1 set x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 10s rest · controlled tempo · Easy intensity

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 10s rest · slow and smooth tempo · Easy intensity

Lever Chest Press

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

Lever Seated Row

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

Lever Seated Leg Press

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

Lever Seated Leg Curl

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

Lever Standing One-Arm Shoulder Press (Plate Loaded)

2 sets x 10-12 reps
MainAdvanced2 3 Rir intensityPer sideLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Week 1 - Full Body Foundation — supported press, pull, legs, and anti-rotation control

Full Body Foundation — supported press, pull, legs, and anti-rotation control

Thursday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Parallel Chest Press

2 sets x 8-10 reps
MainIntermediateEasy Moderate, 3 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity

Lever High Row (Plate Loaded)

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

Lever Seated Leg Curl (plate loaded)

2 sets x 8-10 reps
MainIntermediateEasy Moderate, 3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity

Cable Horizontal Pallof Press

2 sets x 6-8 reps
MainIntermediateEasy, 3 Rir intensityLoad tracked
CoreCable
Set 1 · 6-8 reps · 45s rest · 2-second hold tempo · Easy, 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 45s rest · 2-second hold tempo · Easy, 3 Rir intensity
  2. Set 26-8 reps · 45s rest · 2-second hold tempo · Easy, 3 Rir intensity

Week 1 - Full Body Foundation - Squat, Pull, Glutes

Full Body Foundation - Squat, Pull, Glutes

Saturday30mGymStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Lever Lying Chest Press (Plate Loaded)

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

Seated Lever Wide-Grip Lat Pulldown

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

Smith Machine Squat to Bench

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

Smith Machine Hip Raise

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

Seated Cable Front Shoulder Press

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

Single-Leg Pigeon Pose

1 set x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 10s rest · Easy intensity · Per side

Week 2

Phase 1Foundation ReturnVolume

foundation

Week 2 - Full Body Foundation - Press, Row, Quads

Full Body Foundation - Press, Row, Quads

Monday30mGymStrengthModerate10 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

1 set x 12-16 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 12-16 reps · 10s rest · controlled tempo · Easy intensity

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 10s rest · slow and smooth tempo · Easy intensity

Lever Chest Press

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

Lever Seated Row

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

Lever Seated Leg Press

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

Lever Seated Leg Curl

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

Lever Standing One-Arm Shoulder Press (Plate Loaded)

2 sets x 10-12 reps
MainAdvanced2 Rir intensityPer sideLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Week 2 - Full Body Foundation — supported press, pull, legs, and anti-rotation control

Full Body Foundation — supported press, pull, legs, and anti-rotation control

Thursday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Parallel Chest Press

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

Lever High Row (Plate Loaded)

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

Lever Seated Leg Curl (plate loaded)

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

Cable Horizontal Pallof Press

2 sets x 8-10 reps
MainIntermediateEasy Moderate, 3 Rir intensityLoad tracked
CoreCable
Set 1 · 8-10 reps · 45s rest · 2-second hold tempo · Easy Moderate, 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 45s rest · 2-second hold tempo · Easy Moderate, 3 Rir intensity
  2. Set 28-10 reps · 45s rest · 2-second hold tempo · Easy Moderate, 3 Rir intensity

Week 2 - Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Saturday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Seated Chest Press

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

Lever Seated Row

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

Lever Seated Leg Curl (plate loaded)

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

Lever Seated Hip Abduction

2 sets x 12-14 reps
MainBeginnerModerate, 3 Rir intensityLoad tracked
GlutesMachine
Set 1 · 12-14 reps · 45s rest · 2-1-2 tempo · Moderate, 3 Rir intensity
All set details2 sets
  1. Set 112-14 reps · 45s rest · 2-1-2 tempo · Moderate, 3 Rir intensity
  2. Set 212-14 reps · 45s rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Week 3

Phase 1Foundation ReturnIntensity

foundation

Week 3 - Full Body Foundation — comfortable machine strength and trunk control

Full Body Foundation — comfortable machine strength and trunk control

Tuesday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Seated Chest Press

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Lever Seated Row

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

Lever Seated Hip Abduction

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

Dynamic Alternating Bird Dog

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensity
Core
Set 1 · 8-10 reps · 1m rest · slow and controlled tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · slow and controlled tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · slow and controlled tempo · Moderate, 2 Rir intensity

Week 3 - Full Body Foundation — supported press, pull, legs, and anti-rotation control

Full Body Foundation — supported press, pull, legs, and anti-rotation control

Thursday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Parallel Chest Press

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Lever High Row (Plate Loaded)

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

Lever Seated Leg Curl (plate loaded)

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Cable Horizontal Pallof Press

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
CoreCable
Set 1 · 8-10 reps · 1m rest · 2-second hold tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-second hold tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-second hold tempo · Moderate, 2 Rir intensity

Week 3 - Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Saturday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

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

Lever Seated Chest Press

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Lever Seated Row

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

Lever Seated Leg Curl (plate loaded)

2 sets x 8-10 reps
MainIntermediateModerate, 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Moderate, 2 Rir intensity

Lever Seated Hip Abduction

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

Week 4

Phase 1Foundation ReturnDeload

foundation

Week 4 - Full Body Foundation — comfortable machine strength and trunk control

Full Body Foundation — comfortable machine strength and trunk control

Tuesday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity

Lever Seated Chest Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Row

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Hip Abduction

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

Dynamic Alternating Bird Dog

1 set x 6-8 reps
MainIntermediateEasy, 4 Rir intensity
Core
Set 1 · 6-8 reps · 1m rest · slow and controlled tempo · Easy, 4 Rir intensity

Week 4 - Full Body Foundation — supported press, pull, legs, and anti-rotation control

Full Body Foundation — supported press, pull, legs, and anti-rotation control

Thursday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity

Lever Parallel Chest Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever High Row (Plate Loaded)

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Leg Curl (plate loaded)

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Cable Horizontal Pallof Press

1 set x 6-8 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
CoreCable
Set 1 · 6-8 reps · 1m rest · 2-second hold tempo · Easy, 4 Rir intensity

Week 4 - Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Full Body Foundation — easy machine circuit for strength, confidence, and consistency

Saturday30mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 1m rest · slow and controlled tempo · Easy intensity

Standing Arm Circles

1 set x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy intensity

Lever Seated Leg Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · Easy, 4 Rir intensity

Lever Seated Chest Press

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Row

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Leg Curl (plate loaded)

2 sets x 8-10 reps
MainIntermediateEasy, 4 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy, 4 Rir intensity

Lever Seated Hip Abduction

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

Exercise Progression

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

Standing Arm Circles

11 appearances - Weeks 1-4

11
Phase 1Weeks 1-4

1 set x 12-16 reps -> 1 set x 8-10 reps

WarmupShouldersSet 1 · 12-16 reps · 10s rest · controlled tempo · Easy intensity

Lever Seated Leg Press

9 appearances - Weeks 1-4

9
Phase 1Weeks 1-4

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

MainQuadricepsGlutesMachineSet 1 · 8-10 reps · 1m rest · 3-1-1 tempo · Easy Moderate, 3 Rir intensity

Marching in Place with Arm Swing

9 appearances - Weeks 1-4

9
Phase 1Weeks 1-4

1 set x 2m

WarmupQuadricepsCalvesSet 1 · 2m · 1m rest · easy and rhythmic tempo · Easy intensity

Standing Hip Circles Stretch

9 appearances - Weeks 1-4

9
Phase 1Weeks 1-4

1 set x 30s-1m

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

Supine Bent-Knee Windshield Wipers

9 appearances - Weeks 1-4

9
Phase 1Weeks 1-4

1 set x 5-6 reps

CooldownCoreSet 1 · 5-6 reps · 1m rest · slow and relaxed tempo · Easy intensity

Lever Seated Leg Curl (plate loaded)

7 appearances - Weeks 1-4

7
Phase 1Weeks 1-4

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

MainHamstringsMachineSet 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate, 3 Rir intensity

Lever Seated Chest Press

5 appearances - Weeks 2-4

5
Phase 1Weeks 2-4

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

MainChestMachineSet 1 · 10-12 reps · 1m rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Lever Seated Hip Abduction

5 appearances - Weeks 2-4

5
Phase 1Weeks 2-4

2 sets x 12-14 reps -> 2 sets x 10-12 reps

MainGlutesMachineSet 1 · 12-14 reps · 45s rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Lever Seated Row

5 appearances - Weeks 2-4

5
Phase 1Weeks 2-4

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

MainBackMachineSet 1 · 10-12 reps · 1m rest · 2-1-2 tempo · Moderate, 3 Rir intensity

Cable Horizontal Pallof Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

2 sets x 6-8 reps -> 2 sets x 8-10 reps -> 1 set x 6-8 reps

MainCoreCableSet 1 · 6-8 reps · 45s rest · 2-second hold tempo · Easy, 3 Rir intensity

22 additional exercises appear in this shared plan.