Sample templateWorkout
Full-body foundations
Three sessions a week built on the movement patterns everything else depends on.
A simple full-body session to repeat three times a week, with a rest day between sessions. Learn each movement with a load you control easily, then add a little weight or a rep when every set feels solid.
Warm-up
Five minutes of easy cardio, then one or two light sets of the first two exercises.
Main session
| Exercise | Sets | Reps / time | Rest | Effort / notes |
|---|---|---|---|---|
| Goblet squat | 3 | 8–10 | 90 s | 2–3 reps in reserve |
| Dumbbell bench press | 3 | 8–10 | 90 s | 2–3 reps in reserve |
| Dumbbell Romanian deadlift | 3 | 8–10 | 90 s | 2–3 reps in reserve |
| One-arm dumbbell row | 3 | 10 each side | 60 s | 2–3 reps in reserve |
| Front plank | 3 | 20–30 s | 45 s | — |
Progression
When you complete every set at the top of the rep range with good form, add the smallest weight increase available next session.