The schedule
- Three non-consecutive days a week, for example Monday, Wednesday, Friday.
- Alternate Workout A and Workout B.
- Warm up with two lighter sets of your first lift.
How to progress
Use double progression. Stay at one weight until you complete the top of the rep range on every set, then add the smallest weight jump next session and start at the bottom of the range again. Finish most sets with one to three reps left in the tank.
Workout A
| Exercise | Sets × reps |
|---|
| Goblet or back squat | 3 × 8–10 |
| Dumbbell or barbell bench press | 3 × 8–10 |
| Seated cable row or dumbbell row | 3 × 8–12 |
| Romanian deadlift | 2 × 8–10 |
| Plank | 3 × 30–45 s |
Workout B
| Exercise | Sets × reps |
|---|
| Leg press or split squat | 3 × 8–12 |
| Overhead dumbbell press | 3 × 8–10 |
| Lat pulldown or assisted pull-up | 3 × 8–12 |
| Hip thrust or glute bridge | 3 × 8–12 |
| Hanging knee raise or dead bug | 3 × 10–15 |
