Programmes
Suggested workouts
Templates for different muscle groups and goals. They are starting points, not prescriptions. Scale load so the last reps are hard but clean.
- Full bodybeginner · 50 min
Full body A
Three compound lifts plus accessories. Use this on non-consecutive days with Full body B for a three-day beginner week.
Quads · Chest · Back · Core
- Full bodybeginner · 50 min
Full body B
Hinge, press and pull. Alternate with Full body A. Leave 1–2 reps in reserve on every set.
Hamstrings · Shoulders · Back · Core
- Pushintermediate · 65 min
Push (chest, shoulders, triceps)
A classic push session: horizontal press, vertical press, then isolation. Rest 2 minutes on the first two lifts.
Chest · Shoulders · Triceps
- Pullintermediate · 65 min
Pull (back and biceps)
Vertical and horizontal pulls, then arm work. Add face pulls to keep the shoulders happy.
Back · Biceps · Shoulders
- Legsintermediate · 70 min
Leg day (quad-focused)
Squat pattern first, then machines and lunges. Keep 1–2 reps in reserve on squats.
Quads · Glutes · Hamstrings · Calves
- Posteriorintermediate · 60 min
Posterior chain
Hinges and hip extension. Ideal as an alternate lower-body day or a deadlift-focused session.
Hamstrings · Glutes · Back
- Chestintermediate · 55 min
Chest and triceps
Pressing volume with flyes and elbow extensions. Warm the shoulders first.
Chest · Triceps
- Backintermediate · 55 min
Back and biceps
Width and thickness, then curls. Pull with the elbows, not the hands.
Back · Biceps
- Shouldersintermediate · 50 min
Shoulders and arms
A shorter pump session. Keep lateral raises strict; save the heavy work for pressing.
Shoulders · Biceps · Triceps
- Glutesbeginner · 50 min
Glute builder
Hip extension first, then split-stance work. Pause at the top of every hip thrust.
Glutes · Hamstrings · Quads
- Corebeginner · 25 min
Core stability
Anti-extension and anti-rotation rather than endless sit-ups. Pair with any strength day.
Core
- Upperadvanced · 60 min
Upper-body strength
Lower reps, longer rests. Stop a set if form breaks — load is not the goal; quality is.
Chest · Back · Shoulders