Train

Stronger, leaner, steadier.

A 12-week progressive plan you can bend to the room you're in — or build your own session.

Today · Friday

Upper Body Pull (Back + Biceps + Rear Delts)

moderate intensity · 6 movements

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Week

1 of 12

Monday

Lower Body Strength (Quad-focused)

Strength

moderate

Warm-up

5 min bike at easy pace
Leg swings front/side 10 each
Bodyweight squats 2x10 + glute bridges 2x10

Main

Barbell Back Squatbarbell

4×6–8 · rest 2 min

Demo

Leg Pressmachine

3×10–12 · rest 90s

Demo

Walking DB Lungesdumbbell

3×10 each · rest 75s

Demo

Accessory

Leg Extension machinemachine

3×12–15

Demo

Seated Calf Raisemachine

3×15

Demo

Cable Crunchcable

3×12

Demo

Modification

Swap back squat for goblet squat or leg press if knees feel tight. Shorten lunge range.

Progression

Add 2.5kg to the bar when you hit 4x8 with clean form.

Tuesday

Upper Body Push (Chest + Shoulders + Triceps)

Strength

moderate

Warm-up

5 min row machine easy
Band pull-aparts 2x15
Scap push-ups 2x10 + arm circles

Main

Barbell Bench Pressbarbell

4×6–8 · rest 2 min

Demo

Seated DB Shoulder Pressdumbbell

3×8–10 · rest 90s

Demo

Incline DB Pressdumbbell

3×10–12 · rest 75s

Demo

Accessory

Cable Chest Flycable

3×12

Demo

Cable Tricep Pushdowncable

3×12–15

Demo

DB Lateral Raisedumbbell

3×12–15

Demo

Modification

Use chest press machine if shoulder feels off. Drop incline angle.

Progression

Increase top-set weight every 2 weeks. Add a 4th accessory set in week 6.

Wednesday

Zone 2 Cardio + Core

Cardio

easy

Warm-up

3 min easy walk
Hip openers + ankle circles

Main

Hanging Knee Raisebodyweight

3×10

Demo

Cable Pallof Presscable

3×10 each side

Demo

Plankbodyweight

3×45s

Demo

Cardio

Treadmill incline walk (3.5 mph @ 6–8% incline) or bike

35–40 min · Conversational, nose breathing

Modification

Reduce incline to 3% or split cardio into 2x20 min.

Progression

Add 5 min every 2 weeks, up to 50 min.

Thursday

Lower Body Strength (Posterior chain)

Strength

hard

Warm-up

5 min bike
Cat-cow + bird-dogs 2x8
Glute bridges 2x12 + RDL with empty bar 1x10

Main

Romanian Deadlift (Barbell)barbell

4×6–8 · rest 2 min

Demo

Hip Thrustbarbell

3×8–10 · rest 90s

Demo

Bulgarian Split Squat (DB)dumbbell

3×8 each · rest 75s

Demo

Accessory

Lying Leg Curl machinemachine

3×10–12

Demo

Cable Pull-Throughcable

3×12

Demo

Standing Calf Raisebodyweight

3×12

Demo

Modification

Reduce RDL load if low back feels loaded. Hold support for split squat balance.

Progression

Add weight on RDL every 2 weeks. Pause 1s at top of hip thrust by week 4.

Friday

Upper Body Pull (Back + Biceps + Rear Delts)

Strength

moderate

Warm-up

5 min row machine
Band pull-aparts 2x15
Lat pulldown empty 2x10 to groove pattern

Main

Lat Pulldown (wide grip)cable

4×8–10 · rest 90s

Demo

Seated Cable Rowcable

3×10–12 · rest 90s

Demo

Chest-Supported DB Rowdumbbell

3×10–12 · rest 75s

Demo

Accessory

Face Pulls (cable)cable

3×15

Demo

DB Bicep Curldumbbell

3×10–12

Demo

Cable Hammer Curl (rope)cable

3×12

Demo

Modification

Assisted pull-up machine instead of pulldown if you want to build to bodyweight reps.

Progression

Work toward 1 unassisted pull-up by week 8 using assisted pull-up machine progression.

Saturday

Conditioning Intervals + Mobility

Cardio

moderate

Warm-up

5 min easy bike or jog
Side shuffles 3x20m
A-skips 2x20m

Main

Hip flexor stretchbodyweight

2×45s each

Demo

Thoracic openersbodyweight

2×10

Demo

Pigeon stretchbodyweight

2×45s each

Demo

Cardio

Rower or bike intervals: 8 x (40s hard / 80s easy)

20 min total · Hard but controlled

Modification

Reduce to 5 intervals. Long easy walk also works on busy weeks.

Progression

Add 1 interval every 2 weeks, max 10. Or extend hard segment to 50s.

Sunday

Recovery Walk + Mobility

Mobility

easy

Warm-up

Foam roll quads, glutes, back, lats 5 min

Main

90/90 hip switchesbodyweight

2×8 each

Demo

Couch stretchbodyweight

2×45s each

Demo

Thread the needlebodyweight

2×8 each

Demo

Child's pose to cobra flowbodyweight

2×8

Demo

Cardio

Optional easy outdoor walk

20–40 min · Easy, steady

Modification

Skip walk if tired. Mobility alone is enough.

Progression

Stay consistent. Recovery is where adaptation happens.