THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Advanced

MUSCLE / 5 DAYS PER WEEK / ABOUT 50 MINUTES

Push / pull / legs

Focused sessions with a second upper-body exposure.

Focused days can fit more accessory work; volume still needs to match your recovery.

Schedule5 days each weekTypical sessionAbout 50 minutesEquipmentGymStarting levelAdvancedIntended audienceAll adults

Your weekly sessions

SESSION 1 / A focused pressing day with both compound and accessory work.

Push / chest, shoulder, triceps

A focused pressing day with both compound and accessory work.

  1. Dumbbell bench press — 2–3 × 8–15 controlled reps

    Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.

  2. Dumbbell overhead press — 2–3 × 8–15 controlled reps

    Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.

  3. Cable chest fly — 2–3 × 8–15 controlled reps

    Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.

  4. Lateral raise — 2–3 × 8–15 controlled reps

    Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.

  5. Triceps pressdown — 2–3 × 8–15 controlled reps

    Triceps brachii. Keep elbows near ribs while straightening arms.

SESSION 2 / Vertical and horizontal pulls with upper-back and arm work.

Pull / back and biceps

Vertical and horizontal pulls with upper-back and arm work.

  1. Lat pulldown — 2–3 × 8–15 controlled reps

    Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.

  2. Chest-supported row — 2–3 × 8–15 controlled reps

    Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

  3. One-arm dumbbell row — 2–3 × 8–15 controlled reps per side

    Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

  4. Cable face pull — 2–3 × 8–15 controlled reps

    Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.

  5. Hammer curl — 2–3 × 8–15 controlled reps

    Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.

SESSION 3 / A complete lower-body session with controlled ranges.

Legs / quads, glutes, hamstrings

A complete lower-body session with controlled ranges.

  1. Goblet squat — 2–3 × 8–15 controlled reps

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  2. Dumbbell Romanian deadlift — 2–3 × 8–15 controlled reps

    Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

  3. Supported split squat — 2–3 × 8–15 controlled reps per side

    Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

  4. Hip thrust — 2–3 × 8–15 controlled reps

    Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.

  5. Single-leg calf raise — 2–3 × 8–15 controlled reps per side

    Gastrocnemius and soleus. Use balance support and move through a comfortable range.

SESSION 4 / Emphasize a different push and pull angle for the upper body.

Upper B / shoulders and back

Emphasize a different push and pull angle for the upper body.

  1. Floor push-up — 2–3 × 8–15 controlled reps

    Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.

  2. One-arm dumbbell row — 2–3 × 8–15 controlled reps per side

    Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

  3. Lateral raise — 2–3 × 8–15 controlled reps

    Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.

  4. Cable face pull — 2–3 × 8–15 controlled reps

    Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.

  5. Hammer curl — 2–3 × 8–15 controlled reps

    Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.

  6. Overhead triceps extension — 2–3 × 8–15 controlled reps

    Triceps brachii, particularly the long head. Straighten elbows through a comfortable shoulder range.

SESSION 5 / Target hamstrings, glutes and unilateral hip control.

Lower B / posterior chain

Target hamstrings, glutes and unilateral hip control.

  1. Dumbbell Romanian deadlift — 2–3 × 8–15 controlled reps

    Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

  2. Hip thrust — 2–3 × 8–15 controlled reps

    Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.

  3. Seated hamstring curl — 2–3 × 8–15 controlled reps

    Hamstrings and posterior chain. Curl smoothly and return slowly.

  4. Single-leg calf raise — 2–3 × 8–15 controlled reps per side

    Gastrocnemius and soleus. Use balance support and move through a comfortable range.

  5. Suitcase carry — 1–3 × 20–30 sec with stable posture

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

How to progress

Weeks 1–2: baseline and recovery check. Weeks 3–5: add reps or a set to lagging patterns. Weeks 6–8: consolidate with quality technique.

Recovery and weekly placement

Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.

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.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

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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