STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 40 MINUTES
Heavy Duty · controlled
Low-volume effort
A high-effort, low-set approach can work, but absolute failure on every compound is not necessary and can make progression harder.
Your weekly sessions
SESSION 1 / Squat + upper
A · top sets
Squat + upper
- Barbell back squat — 1–2 × 6–10 after warm-up
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 1–2 × 6–10
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Chest-supported row — 1–2 × 8–12
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Lateral raise — 1 × 12–15
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
SESSION 2 / Hinge + pull
B · top sets
Hinge + pull
- Barbell deadlift — 1–2 × 4–6 after warm-up
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Lat pulldown — 1–2 × 8–12
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 1–2 × 6–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Seated hamstring curl — 1 × 10–15
Hamstrings and posterior chain. Curl smoothly and return slowly.
How to progress
Log load and reps. Keep one hard top set after a warm-up; add repetitions before load. Add a second set only if progress stalls and recovery permits.
Recovery and weekly placement
Leave about one sound rep in reserve on free-weight compounds; use safeties or spotters.
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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