STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 30 MINUTES
Escalating density · EDT style
Work capacity
Accumulate technically sound opposing-pattern reps in a fixed block. More reps in less time are a performance measure, not an automatic sign of muscle gain.
Your weekly sessions
SESSION 1 / Press + pull
Density A
Press + pull
- Dumbbell bench press — 12-min alternating 5–8 reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — same 12-min block
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Brisk walk intervals — 8 min easy
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / Squat + hinge
Density B
Squat + hinge
- Goblet squat — 12-min alternating 5–8 reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell Romanian deadlift — same 12-min block
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Pallof press — 2 × 10/side
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
How to progress
Two 12-minute blocks; alternate 5–8 reps each move, rest as needed. Next week beat quality reps slightly or increase load, never both.
Recovery and weekly placement
Avoid maximal efforts under a clock.
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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