Push
Pull
Legs
Core
Full Body
Rest / Mobility
DB = dumbbell · BW = bodyweight · AMRAP = as many reps as possible
Week 1 — Foundation (learn the movements, light loads) Target effort: 5-6 / 10
Day 1Full Body
- Goblet Squat3 x 8 / 15 lb
- Push-up (knee)3 x 8
- DB Row3 x 8 / 15 lb
- Plank3 x 20s
Rest 90s. Focus: form.
Day 2Rest
Walk 20-30 min
+ 5 min stretching
Day 3Legs + Core
- Bodyweight Squat3 x 12
- Reverse Lunge3 x 8/side
- Glute Bridge3 x 12
- Dead Bug3 x 8/side
Rest 60s. Slow tempo.
Day 4Push
- Incline Push-up3 x 8
- DB Shoulder Press3 x 8 / 10 lb
- DB Floor Press3 x 8 / 15 lb
- Plank3 x 25s
Rest 90s.
Day 5Rest
Light yoga
or easy bike ride
Day 6Pull
- DB Row3 x 10 / 15 lb
- DB Deadlift3 x 8 / 20 lb
- DB Curl3 x 10 / 10 lb
- Superman Hold3 x 20s
Rest 75s.
Day 7Full Body
- Goblet Squat3 x 10 / 20 lb
- Push-up (knee)3 x 10
- DB Row3 x 10 / 17.5 lb
- Side Plank2 x 20s/side
First week done!
Week 2 — Build (add a rep or 2-3 lb where it feels easy) Target effort: 6-7 / 10
Day 8Legs
- Goblet Squat3 x 10 / 22.5 lb
- DB Romanian DL3 x 8 / 20 lb
- Walking Lunge3 x 10/side
- Calf Raise3 x 15
Rest 90s.
Day 9Rest
Mobility:
hips + thoracic spine
10 min
Day 10Push
- Push-up (full)3 x 6
- DB Shoulder Press3 x 10 / 12.5 lb
- DB Floor Press3 x 10 / 17.5 lb
- Tricep Kickback3 x 10 / 8 lb
Rest 75s.
Day 11Core
- Plank3 x 30s
- Dead Bug3 x 10/side
- Bird Dog3 x 8/side
- Russian Twist3 x 20 / 10 lb
Rest 45s.
Day 12Pull
- DB Row3 x 10 / 20 lb
- DB Deadlift3 x 8 / 25 lb
- DB Curl3 x 10 / 12.5 lb
- Face Pull (band)3 x 15
Rest 75s.
Day 13Rest
Walk 30-40 min
foam roll quads + back
Day 14Full Body
- Goblet Squat3 x 10 / 25 lb
- Push-up3 x 8
- DB Row3 x 10 / 22.5 lb
- Plank2 x 40s
Halfway! Log how you feel.
Week 3 — Strength (heavier loads, lower reps on key lifts) Target effort: 7-8 / 10
Day 15Legs
- Goblet Squat4 x 6 / 30 lb
- DB Romanian DL4 x 6 / 30 lb
- Bulgarian Split Sq.3 x 8/side / 10 lb
- Calf Raise3 x 20
Rest 2 min on heavy sets.
Day 16Rest
Easy walk
+ hip flexor stretch
Day 17Push
- Push-up4 x 8
- DB Shoulder Press4 x 6 / 17.5 lb
- DB Floor Press4 x 6 / 22.5 lb
- Lateral Raise3 x 12 / 7.5 lb
Rest 90s.
Day 18Pull
- DB Row4 x 6 / 27.5 lb
- DB Deadlift4 x 6 / 35 lb
- DB Curl3 x 8 / 15 lb
- Inverted Row3 x AMRAP
Rest 90s.
Day 19Core
- Plank3 x 45s
- Side Plank3 x 25s/side
- Hollow Hold3 x 20s
- Hanging Knee Raise3 x 6
Rest 60s.
Day 20Rest
Full rest day
extra sleep tonight
Day 21Full Body
- Goblet Squat3 x 8 / 30 lb
- Push-up3 x 10
- DB Row3 x 8 / 27.5 lb
- Farmer Carry3 x 30s / 30 lb
Sustained effort.
Week 4 — Peak & Test (push hardest sets, finish strong) Target effort: 8-9 / 10
Day 22Legs
- Goblet Squat4 x 5 / 35 lb
- DB Romanian DL4 x 5 / 40 lb
- Reverse Lunge3 x 8/side / 15 lb
- Glute Bridge3 x 12 / 25 lb
Rest 2 min.
Day 23Push
- Push-up4 x 10
- DB Shoulder Press4 x 5 / 20 lb
- DB Floor Press4 x 5 / 25 lb
- Lateral Raise3 x 12 / 10 lb
Rest 2 min.
Day 24Rest
Walk + mobility
20 min
Day 25Pull
- DB Row4 x 5 / 30 lb
- DB Deadlift4 x 5 / 40 lb
- DB Curl3 x 8 / 17.5 lb
- Inverted Row3 x AMRAP
Rest 2 min.
Day 26Core
- Plank3 x 60s
- Side Plank3 x 30s/side
- Hollow Hold3 x 30s
- Hanging Knee Raise3 x 8
Tight bracing.
Day 27Rest
Full rest
prep for test days
Day 28Full Body
- Goblet Squat3 x 8 / 35 lb
- Push-up3 x 12
- DB Row3 x 8 / 30 lb
- Farmer Carry3 x 40s / 35 lb
Last build day.
Day 29Deload
Easy 20-min walk
stretch hips, chest, lats
Day 30Test Day
- Max Push-ups1 x AMRAP
- Goblet Squat 5RMwork up
- DB Row 5RMwork up
- Max Plank Hold1 x max
Compare vs Day 1!