STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 45 MINUTES
Pre-exhaustion pairing
Targeted muscle work
An isolation movement before a compound increases local fatigue; it is a technique, not proof of better hypertrophy. Use when load is limited or you prefer the feel.
Your weekly sessions
SESSION 1 / Fly then press
Chest pairing
Fly then press
- Cable chest fly — 2 × 12–15
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- Dumbbell bench press — 2 × 8–12
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 3 × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
SESSION 2 / Curl then hinge
Leg pairing
Curl then hinge
- Seated hamstring curl — 2 × 12–15
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Dumbbell Romanian deadlift — 2 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Goblet squat — 3 × 10
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
How to progress
Run four weeks: two controlled isolation sets, then two compound sets. Compare performance and comfort with compound-first weeks.
Recovery and weekly placement
Expect a lower compound load; keep setup safe.
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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