WEEK 1: PHASE ONE — LEARN & ADAPT
Tempo: 3 sec lower (eccentric) → 1 sec pause → 1 sec up (concentric)
Intensity: RPE ~ 5-6 (so you end each set with several solid reps in reserve)
Focus: Movement quality, posture, breathing, joint control
Warm-Up (before every day):
5-8 minutes light cardio (e.g., brisk treadmill walk or rowing)
Dynamic mobility: hip circles, shoulder band pull-aparts, leg swings
Warm-up set: 1 light set of the first compound movement at ~50% load for 8–10 reps.
Cool-Down (after every day):
5 minutes of light stretching: target the major muscles you worked that day (pecs/triceps, back/biceps, shoulders/core, legs/calves)
Optional: foam-roll any tight areas.
Day 1 — Chest & Triceps
Flat Barbell Bench Press – 4 sets × 6–8 reps
Setup: Lie flat, feet firmly on floor, shoulder blades pulled together and down. (Stronglifts)
Grip: hands inside ring marks, forearms vertical at bottom. (Stronglifts)
Execution: Lower the bar slowly in 3 sec to the mid-chest, pause 1 sec, press up in 1 sec.
Tips: Keep butt on bench, ribs neutral, chest slightly proud. Don’t bounce the bar off chest.
Breathing: Inhale while lowering, hold brace during pause, exhale on press.
Incline Dumbbell Press – 3 sets × 10–12 reps
Setup: Bench set at ~30-45°, dumbbells held above chest.
Execution: Lower dumbbells in 3 sec until upper arms ~parallel to floor, 1 sec pause at bottom, press in 1 sec.
Tips: Elbows slightly tucked (~45° from torso), control the eccentric to maximize chest engagement, avoid shoulder strain.
Machine Chest Press – 3 sets × 12 reps
Setup: Adjust seat so handles align with mid-chest height.
Execution: Same tempo; focus on full range of motion and controlled movement.
Tips: Keep back flat against pad, drive through chest and triceps.
Rope Triceps Pushdown (Cable) – 3 sets × 12–15 reps
Execution: Lower in 3 sec, pause 1 sec at full extension, lift in 1 sec.
Tips: Keep elbows locked to sides, just forearms move, avoid using momentum.
Overhead Dumbbell Triceps Extension – 3 sets × 10 reps
Execution: Sit or stand, dumbbell held with both hands overhead. Lower behind head in 3 sec, pause 1 sec, lift back to overhead in 1 sec.
Tips: Keep elbows close (don’t flare), brace core to avoid arching lower back.
Day 2 — Back & Biceps
Lat Pulldown (Wide-Grip Cable) – 4 sets × 8–10 reps
Setup: Grasp bar wider than shoulders, sit upright, chest up.
Execution: Lower bar in 3 sec to upper chest, 1 sec pause, return in 1 sec.
Tips: Pull with elbows (not just hands), keep torso stable (minimal lean).
Seated Cable Row – 3 sets × 10 reps
Setup: Feet braced, torso upright.
Execution: Pull handles toward torso in 1 sec up, pause 1 sec, release in 3 sec. (Invert tempo, still emphasis on 3-1-1 for return)
Tips: Squeeze shoulder blades at end of row, keep back flat.
Single-Arm Dumbbell Row – 3 sets × 10 reps (each side)
Setup: One knee & hand on bench, other foot planted. Dumbbell in free hand.
Execution: Lower dumbbell in 3 sec, pause 1 sec when arm extended, row up in 1 sec.
Tips: Keep torso stable (avoid twisting), pull elbow past torso, feel lat engagement.
Barbell Curl – 3 sets × 8–10 reps
Setup: Stand tall, barbell in hands.
Execution: Lower in 3 sec, pause 1 sec at bottom, curl in 1 sec.
Tips: Elbows fixed, upper arms still; avoid swinging body.
Machine Preacher Curl – 3 sets × 12 reps
Execution: Same tempo.
Tips: Focus on control, full stretch of biceps, no momentum.
Day 3 — Shoulders & Core
Seated Dumbbell Shoulder Press – 4 sets × 8 reps
Setup: Seat back upright, dumbbells at shoulder height.
Execution: Lower in 3 sec, 1 sec pause at shoulder, press up in 1 sec.
Tips: Avoid flaring elbows wide >90°, maintain neutral spine, brace core.
Cable Lateral Raise – 3 sets × 15 reps
Setup: Cable handle at lowest position, stand to side.
Execution: Lower arm in 3 sec, pause at bottom 1 sec, raise in 1 sec.
Tips: Lead with elbow, slight bend in arm, focus on delt contraction.
Reverse Pec Deck (or Machine Rear Delt Fly) – 3 sets × 12 reps
Setup: Face chest pad, grip handles.
Execution: Lower in 3 sec, pause 1 sec, raise in 1 sec.
Tips: Pull through elbows, keep torso still, avoid momentum.
Cable Crunch – 3 sets × 15 reps
Setup: Kneel facing cable machine, rope or handle at forehead/chest height.
Execution: Lower (i.e., extend torso) in 3 sec, pause 1 sec, crunch down in 1 sec.
Tips: Keep core tight, avoid pulling with arms.
Bodyweight Plank – 3 sets × 30 sec hold
Setup: On forearms or hands, body in straight line.
Tips: Glutes engaged, ribs down, shoulders stacked over elbows/hands. Breathe steadily.
Day 4 — Legs & Calves
Leg Press (Machine) – 4 sets × 8 reps
Setup: Back flat against pad, feet hip-width on footplate, knees ~90° at start. (PureGym)
Execution: Lower in 3 sec until knees ~90°, pause 1 sec, press in 1 sec.
Tips: Heels stay planted, avoid locking knees out hard at top, avoid lifting hips off pad.
Dumbbell Romanian Deadlift (RDL) – 3 sets × 12 reps
Setup: Dumbbells in hands, feet hip-width, slight knee bend.
Execution: Lower weights by hinging at hips in 3 sec, pause 1 sec when stretch felt in hamstrings/glutes, return to upright in 1 sec.
Tips: Maintain flat back, chest up, engage glutes at top, don’t round lower back.
Leg Curl Machine – 3 sets × 12 reps
Setup: Adjust pad just above ankles, lie or sit as machine dictates.
Execution: Lower weight in 3 sec (leg extension), pause 1 sec, curl in 1 sec.
Tips: Control motion, avoid swinging legs, full stretch on hamstrings.
Seated Calf Raise (Machine) – 4 sets × 15 reps
Execution: Lower heels in 3 sec (stretch), 1 sec pause, raise in 1 sec (contraction).
Tips: Full range of motion, hold top for a moment, slow the tempo.
Standing Calf Raise (Machine or Smith/bar) – 3 sets × 12 reps
Execution: Same tempo.
Tips: Keep dorsiflex (heels down) for stretch, then rise up on toes; balance control.
NOTES FOR WEEK 1
Choose a weight that lets you complete every exercise at the prescribed reps with perfect form, finishing each set with ~2-3 reps in reserve (RPE 5-6).
Focus form over load. At this stage, developing the neural/muscle connection is way more valuable than lifting heavy.
Use a training log: record exercise, sets, reps, weight, how the movement felt.
If any movement causes sharp pain (not muscle burn or fatigue), stop and check form or swap to a safer variation.
WEEK 2: PHASE ONE — LEARN & ADAPT
Tempo: 3 sec down (eccentric) → 1 sec pause → 1 sec up (concentric)
Intensity: RPE ~5-6 (finish each set with ~2-3 reps in reserve)
Focus: Further refine movement quality, posture, breathing, joint control
Warm-Up:
5-8 minutes light cardio
Dynamic mobility (hips, shoulders, thoracic spine)
1 ramp set of first compound movement at ~50% load for 8 reps
Cool-Down:5 minutes light stretching of worked muscle groups
Foam-roll tight areas as needed
Day 1 — Chest & Triceps
Flat Barbell Bench Press – 4 sets × 6–8 reps (same as Week 1)
Same form guidance as Week 1: feet planted, scapula retracted, core braced. (BarBend)
Emphasize the 3-1-1 tempo: 3 sec down, 1 sec hold, 1 sec up.
Tip: At the end of set 4 pick a load you could do ~8 comfortably and make sure last 1-2 reps feel controlled, not sloppy.
Incline Dumbbell Press – 3 sets × 10–12 reps (same)
Setup: Bench ~30-45°, control dumbbells down in 3 sec, pause, press in 1 sec.
Tip: Slight elbow tuck (~45° from torso), feel the chest working, avoid shoulder setup issues.
Machine Chest Press – 3 sets × 12–15 reps (increase upper end slightly)
Form: Seat height so handles align mid-chest; keep back flat on pad, drive through chest/triceps.
Tip: Because reps go up, focus even more on control of the negative (eccentric) phase.
Rope Triceps Pushdown – 3 sets × 12–15 reps
Form: Elbows locked at sides, only forearms move. Lower 3 sec, pause 1 sec, press up 1 sec.
Tip: Visualize “pushing through” the rope ends with each rep, squeeze the triceps hard at full extension.
Overhead Dumbbell Triceps Extension – 3 sets × 10–12 reps (increase top end)
Form: Dumbbell held with both hands overhead, arms vertical. Lower behind head 3 sec, pause 1 sec, lift in 1 sec.
Tip: Keep core braced, avoid arching lower back, keep elbows close in.
Day 2 — Back & Biceps
Lat Pulldown (Wide-Grip Cable) – 4 sets × 8–10 reps (same)
Form: Chest up, lean slightly only if needed, pull with elbows toward torso.
Tip: On the 3-1-1 tempo ensure full stretch at top (arms extended) and controlled pull down.
Seated Cable Row – 3 sets × 10–12 reps (increase range)
Form: Torso upright, feet braced, pull handles into mid-torso.
Tip: Squeeze shoulder blades together at the end of the concentric, don’t let momentum carry the return.
Single-Arm Dumbbell Row – 3 sets × 10 reps each side (same)
Form: Bench support for one arm/leg, flat back, row dumbbell toward hip.
Tip: Keep torso stable, avoid “cheating” by using body swing. Control the 3-sec descent.
Barbell Curl – 3 sets × 8–10 reps (same)
Form: Stand tall, bar in hands, elbows fixed; lower 3 sec, pause, curl in 1 sec.
Tip: Focus on the biceps, avoid swinging or letting momentum carry the lift.
Machine Preacher Curl – 3 sets × 12 reps (increase lower‐weight higher‐rep)
Form: Full stretch, controlled tempo.
Tip: Choose a weight where the last 2 reps are challenging but form remains perfect.
Day 3 — Shoulders & Core
Seated Dumbbell Shoulder Press – 4 sets × 8–10 reps (increase upper end)
Form: Seat back upright, dumbbells at shoulders, press overhead. Lower 3 sec, pause 1 sec, press in 1 sec.
Tip: Keep core braced, don’t arch lower back, mind the elbows staying ~shoulder width.
Cable Lateral Raise – 3 sets × 15 reps (same)
Form: Slight bend in arm, raise to side until arm ~parallel to floor, lower in 3 sec.
Tip: Lead with the elbow, avoid swinging body, nice controlled tempo.
Reverse Pec Deck (or Machine Rear Delt Fly) – 3 sets × 12-15 reps (increase range)
Form: Chest against pad, arms out to side, control motion.
Tip: Focus on rear delts pulling the handles; small weights, big control.
Cable Crunch – 3 sets × 15 reps (same)
Form: Kneel facing cable machine, rope at forehead/chest height, crunch down in 1 sec, return in 3 sec.
Tip: Keep core tight, avoid using arms to pull; the motion should come from abs.
Bodyweight Plank – 3 sets × 35 sec (increase hold time)
Form: Forearms or hands, body in straight line.
Tip: Engage glutes, keep ribs down, breathe steadily throughout hold.
Day 4 — Legs & Calves
Leg Press (Machine) – 4 sets × 8–10 reps (increase upper end)
Form: Back flat, feet hip-width, knees not collapsing inward, full contact. (PureGym)
Tip: Use a weight that lets you get full range (knees to ~90°) while keeping control.
Dumbbell Romanian Deadlift (RDL) – 3 sets × 12 reps (same)
Form: Dumbbells in front, slight knee bend, hinge at hips, lower in 3 sec until hamstring stretch, pause, return in 1 sec.
Tip: Keep back flat, chest up, drive through glutes at top.
Leg Curl Machine – 3 sets × 12–15 reps (increase upper end)
Form: Control the motion, full range, no swinging.
Tip: Light enough weight that you can feel hamstrings throughout full movement.
Seated Calf Raise (Machine) – 4 sets × 15–20 reps (increase reps)
Form: Lower heels in 3 sec, pause 1 sec, raise in 1 sec.
Tip: Full stretch at bottom, full contraction at top — slow is strong.
Standing Calf Raise (Machine or Smith/bar) – 3 sets × 12–15 reps (increase reps)
Form: Same tempo.
Tip: Don’t bounce. Control both up and down phases, full range.
NOTES FOR WEEK 2
Progression: If you completed Week 1 sets with good form and felt strong, you may increase the weight by ~2.5-5% where possible for Week 2 — but only if form isn’t compromised.
Focus: The main aim is movement quality — ignore ego. If any rep is sloppy or you lose posture, reduce weight.
Logging: Continue to log sets, reps, weights, tempo, and comments (e.g., “felt stable”, “knee drifted”, “core lost bracing”).
Recovery: Ensure good sleep, nutrition, and mobility work especially as volume slightly nudges up.