Workout Planner
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W1
Return
Reduced load
W2
Build
Moderate load
W3+
Full
Progressive
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday
Upper Body A
Push + Pull
Strength
⏱ ~65 min
🎯 Compound focus
👟 Daily steps
🔥
Warm-up
8–10 min
▼
1
Treadmill walk
Easy-to-brisk pace
5 min
2
Band pull-aparts
Controlled shoulder activation
2 × 15
3
Empty bar bench press
Technique and movement practice
2 × 10
4
Light row
Controlled range of motion
2 × 10
💪
Main Workout
45–50 min · Rest 2–3 min on compounds
▼
1
Barbell Bench Press
Controlled descent · stable setup
3 × 8
2
Row
Keep torso stable · controlled pull
3 × 8
3
Overhead Press
Brace throughout the movement
3 × 10
4
Pull-ups / Lat Pulldown
Use the variation that allows controlled reps
3 × 8
5
Chest Dips / Assisted Dips
Controlled depth and stable shoulders
3 × 10
6
Face Pulls
Light load · controlled movement
3 × 15
Use a load that leaves clean repetitions in reserve. Increase gradually rather than forcing a target weight.
🧘
Cool Down + Steps
10–15 min
▼
1
Easy treadmill walk
Add low-intensity movement as needed
10 min
2
Chest and shoulder mobility
Gentle, pain-free range
5 min
Tuesday
Lower Body A
Squat Focus
Strength
⏱ ~65 min
🎯 Squat + hinge
👟 Daily steps
🔥
Warm-up
10 min
▼
1
Hip circles + leg swings
Controlled mobility
2 min
2
Bodyweight squat
Comfortable depth
2 × 12
3
Glute bridge
Controlled activation
2 × 15
4
Empty bar squat
Practice the movement
2 × 8
💪
Main Workout
45–50 min · Rest 2–3 min on squats
▼
1
Back Squat
Use a comfortable stance and depth; prioritize control
3 × 8
2
Romanian Deadlift
Moderate hinge · neutral spine · controlled range
3 × 8
3
Leg Press
Controlled depth and tempo
3 × 10
4
Leg Curl
Full comfortable range
3 × 12
5
Split Squat
Stable stance · controlled reps
3 × 10
6
Standing Calf Raise
Full comfortable range
3 × 15
Wednesday
Zone 2 Cardio
Low Intensity
Cardio
⏱ 30–50 min
❤️ Conversational pace
🎯 Aerobic base
🏃
Zone 2 Session
Steady, conversational effort
▼
Effort Guide
Easy
steady
Aim for an effort you can sustain while speaking in short sentences. Heart-rate zones vary by person, so use your own tested zone when available.
1
Incline treadmill walk
Adjust speed and incline to maintain steady effort
30–50 min
2
Stationary bike
Alternative low-impact option
Optional
3
Rowing machine
Use a sustainable pace and good technique
Optional
Consistency matters more than a specific machine, heart-rate number, or fasted state.
Thursday
Upper Body B
Hypertrophy
Volume
⏱ ~60 min
🎯 Higher reps
👟 Daily steps
🔥
Warm-up
8 min
▼
1
Arm circles + shoulder rolls
Controlled movement
2 min
2
Light dumbbell press
Easy warm-up sets
2 × 12
3
Light face pulls
Controlled activation
2 × 15
💪
Main Workout
45 min · Rest 60–90s
▼
1
Incline Dumbbell Press
Controlled negative
3 × 12
2
Seated Cable Row
Stable torso · controlled pull
3 × 12
3
Lateral Raises
Light-to-moderate load
3 × 15
4
Chest-Supported Row
Reduce unnecessary lower-back loading
3 × 12
5
Tricep Pushdowns
Controlled extension
3 × 12
6
Hammer Curls
No swinging
3 × 12
7
Cable Fly
Controlled stretch and squeeze
3 × 12
Friday
Lower Body B
Posterior Chain
Volume
⏱ ~60 min
🎯 Glutes + hamstrings
👟 Daily steps
🔥
Warm-up
8 min
▼
1
Glute bridge
Controlled activation
2 × 15
2
Leg swings
Controlled hip mobility
10 each
3
Light RDL
Practice the hinge pattern
2 × 10
💪
Main Workout
45 min · Rest 90s–2 min
▼
1
Split Squat
Stable stance · controlled reps
3 × 10
2
Romanian Deadlift
Moderate load · controlled range
3 × 8
3
Leg Press
Controlled depth and tempo
3 × 12
4
Leg Curl
Slow eccentric · controlled squeeze
3 × 12
5
Back Extension
Controlled range; avoid excessive extension
3 × 12
6
Standing Calf Raise
Full comfortable range
3 × 15
Saturday
Interval Cardio
Conditioning
Intervals
⏱ ~30 min
🚴 Bike or rower
🎯 Conditioning
⚡
Interval Protocol
Start with 6 rounds; progress gradually
▼
1
Warm-up
Easy pace
5 min
2
Work interval
Hard effort, not necessarily maximum effort
30s hard
3
Recovery interval
Easy movement until breathing settles
90s easy
4
Repeat
Build toward 8–10 rounds based on recovery
6–10×
5
Cool down
Easy pace
5 min
Choose a low-impact machine and stop if you experience pain, dizziness, or unusual symptoms.
Sunday
Rest + Mobility
Recovery Day
Rest
⏱ 30–45 min
🚶 Easy walk
🧘 Mobility
🌿
Active Recovery
Easy movement + mobility
▼
1
Easy walk
Comfortable pace
30 min
2
90/90 hip mobility
Gentle, controlled range
2 min
3
Couch stretch
Gentle hip-flexor stretch
2 min
4
Figure-4 stretch
Comfortable range
2 min
5
Foam rolling
Optional; avoid painful pressure
5 min
Recovery is part of the program. Keep this day easy enough that you feel ready for the next training week.