MUSCLE / 3 DAYS PER WEEK / ABOUT 45 MINUTES
Three-day muscle rotation
Spread muscle-building work across three manageable visits
Rotating full-body sessions distributes effort and practice. Start with the listed dose; where growth and recovery justify it, add a set to priority muscles rather than simply adding more training days.
Your weekly sessions
SESSION 1 / Squat, horizontal push and pull
Full body A
Squat, horizontal push and pull
- Goblet squat — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- One-arm dumbbell row — 3 × 8–12/side · 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Dumbbell Romanian deadlift — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
SESSION 2 / Single-leg, vertical push and pull
Full body B
Single-leg, vertical push and pull
- Supported split squat — 3 × 8–12/side · 90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Lat pulldown — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 3 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 3 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
SESSION 3 / Alternate angles and controlled reps
Full body C
Alternate angles and controlled reps
- Leg press — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Floor push-up — 3 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Seated hamstring curl — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
How to progress
Weeks 1–2: use 2 sets on each movement to establish technique. Weeks 3–6: use the listed sets; add reps while keeping 1–3 in reserve. Weeks 7–8: add a small load once every set reaches the top of its range. Add optional volume only if recovery and performance remain good.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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