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
Chest press, row, shoulder press, curl, triceps extension
02
Day 2
Squat, Romanian deadlift, reverse lunge, calf raise
03
Day 3
Rest or easy cardio
04
Day 4
Incline press, one-arm row, lateral raise, curl, carry
05
Day 5
Goblet squat, hip thrust, split squat, core