Session
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Record sets, reps and load. Finish a session to update personal bests and progress charts. This is a log, not a coach — confirm form with a video or a trainer.
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Full body A
Three compound lifts plus accessories. Use this on non-consecutive days with Full body B for a three-day beginner week.
Full body B
Hinge, press and pull. Alternate with Full body A. Leave 1–2 reps in reserve on every set.
Push (chest, shoulders, triceps)
A classic push session: horizontal press, vertical press, then isolation. Rest 2 minutes on the first two lifts.
Pull (back and biceps)
Vertical and horizontal pulls, then arm work. Add face pulls to keep the shoulders happy.
Leg day (quad-focused)
Squat pattern first, then machines and lunges. Keep 1–2 reps in reserve on squats.
Posterior chain
Hinges and hip extension. Ideal as an alternate lower-body day or a deadlift-focused session.
Chest and triceps
Pressing volume with flyes and elbow extensions. Warm the shoulders first.
Back and biceps
Width and thickness, then curls. Pull with the elbows, not the hands.
Shoulders and arms
A shorter pump session. Keep lateral raises strict; save the heavy work for pressing.
Glute builder
Hip extension first, then split-stance work. Pause at the top of every hip thrust.
Core stability
Anti-extension and anti-rotation rather than endless sit-ups. Pair with any strength day.
Upper-body strength
Lower reps, longer rests. Stop a set if form breaks — load is not the goal; quality is.