STRENGTH / 3 DAYS PER WEEK / ABOUT 45 MINUTES
Three-day strength build
Progress your main lifts without living in the gym.
Heavier controlled sets favor maximal strength; keep enough rest to preserve quality.
Your weekly sessions
SESSION 1 / Practice heavier, controlled sets for major movement patterns.
Heavy strength A / squat and press
Practice heavier, controlled sets for major movement patterns.
- Goblet squat — 2–3 × 5–8 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2–3 × 5–8 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2–3 × 5–8 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell Romanian deadlift — 2–3 × 5–8 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Pallof press — 2–3 × 5–8 controlled reps
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 2 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
SESSION 3 / Build hinge and vertical pulling strength with trunk control.
Heavy strength B / hinge and pull
Build hinge and vertical pulling strength with trunk control.
- Dumbbell Romanian deadlift — 2–3 × 5–8 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Leg press — 2–3 × 5–8 controlled reps
Quadriceps with glute support. Use a controlled range with the back supported.
- Lat pulldown — 2–3 × 5–8 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 2–3 × 5–8 controlled reps
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- 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: establish repeatable loads. Weeks 3–5: add a rep before adding weight. Weeks 6–8: work toward heavier sets, leaving sound repetitions in reserve.
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.
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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