STRENGTH / 3 DAYS PER WEEK / ABOUT 40 MINUTES
Supported strength · confident setup
Build strength with supported exercises and clear targets
Stable setups make progression easy to record. Begin at 8–12 reps, then use a slightly heavier resistance for 6–8 once confident. This develops strength in the practiced exercises without requiring maximal tests.
Your weekly sessions
SESSION 1 / Stable setup, full-body effort
Machine A · compact
Stable setup, full-body effort
- Leg press — 2 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Lat pulldown — 2 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell bench press — 2 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Seated hamstring curl — 2 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
SESSION 2 / Repeatable angles and leg balance
Machine B · compact
Repeatable angles and leg balance
- Leg press — 2 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 2 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell overhead press — 2 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 2 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
SESSION 3 / Alternate patterns; allow 60–90 sec before repeating a muscle
Supported practice
Alternate patterns; allow 60–90 sec before repeating a muscle
- Leg press — 2 × 8–12 · 60–90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 2 × 8–12 · 60–90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell bench press — 2 × 8–12 · 60–90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
How to progress
Weeks 1–2: practice at a load leaving 3 reps in reserve. Weeks 3–6: increase load by the smallest available increment once all sets reach the top of the range with 1–2 reps in reserve. Weeks 7–8: consolidate clean reps; use one fewer set for a week if fatigue accumulates. No maximal testing is required.
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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