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
Goblet squat, floor press, one-arm row, dead bug
02
Day 2
Rest or 25-minute walk
03
Day 3
Romanian deadlift, overhead press, split squat, carry
04
Day 4
Mobility and recovery
05
Day 5
Squat, push-up, row, hip bridge circuit