Choose loads that leave 1–3 good repetitions in reserve. Keep the same exercises long enough to improve technique, then add a small amount of weight or one repetition when every set feels controlled. Stop if an exercise causes pain and use a comfortable alternative.
Weekly schedule
Repeat this structure across the program unless the progression section says otherwise.
01
Day 1
Squat, incline push-up, glute bridge, bird dog
02
Day 2
Walk and mobility
03
Day 3
Reverse lunge, push-up, hip hinge, plank
04
Day 4
Rest
05
Day 5
Full-body circuit: 4 rounds at an easy pace