Training · Strength & Muscle
Muscle programs
Start with manageable loads. Progress only when you hit the prescribed reps with controlled technique and about 1–3 reps in reserve. Stop if you experience concerning symptoms and seek individualized medical advice when needed.
Foundation Builder
3 training days per week · 8 weeks · Monday, Wednesday, Friday
Week focus: Technique and comfortable starting resistance
Full Body A — Monday
Warm-up: 5-10 minutes easy cardio and light practice sets
1. Goblet Squat
- Sets
- 3
- Reps
- 10
- Rest
- 90s
Choose manageable resistance; finish with roughly 1-3 good reps in reserve.
2. Dumbbell Bench Press
- Sets
- 3
- Reps
- 10
- Rest
- 90s
Choose manageable resistance; finish with roughly 1-3 good reps in reserve.
3. Seated Cable Row
- Sets
- 3
- Reps
- 12
- Rest
- 75s
Choose manageable resistance; finish with roughly 1-3 good reps in reserve.
4. Dumbbell Romanian Deadlift
- Sets
- 2
- Reps
- 10
- Rest
- 90s
Choose manageable resistance; finish with roughly 1-3 good reps in reserve.
5. Plank
- Sets
- 2
- Reps
- 20-30 seconds
- Rest
- 60s
Choose manageable resistance; finish with roughly 1-3 good reps in reserve.
Cool-down: 3-5 minutes easy movement and gentle stretching