STRENGTH & HYPERTROPHY / 3 DAYS PER WEEK / ABOUT 40 MINUTES
Full body, three ways
Whole-body strength
Each visit covers knee, hip, push and pull patterns. A third day varies the angles while preserving a repeatable foundation.
Your weekly sessions
SESSION 1 / Squat · press · row
Full body A
Squat · press · row
- Goblet squat — 3 × 8–10
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- One-arm dumbbell row — 3 × 10/side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Glute bridge — 2 × 12
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Brisk walk intervals — 12 min easy
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / Hinge · pull · carry
Full body B
Hinge · pull · carry
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lat pulldown — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell overhead press — 2 × 8–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 3 / Single-leg + trunk
Full body C
Single-leg + trunk
- Low step-up — 3 × 8/side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Floor push-up — 3 × 6–12
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Chest-supported row — 3 × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Hip thrust — 2 × 12
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
How to progress
Weeks 1–2: 2 sets. Weeks 3–6: 3 sets on main moves. Weeks 7–8: add load where all sets stay clean.
Recovery and weekly placement
At least one easier day between resistance sessions.
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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