Monday: squat, press, row, hinge
Start the week with the clearest full-body session. Keep the reps controlled and make the final two reps honest.
The week
Lift on alternate days. Let the rest days do their job.
Use Tuesday, Thursday, Saturday, and Sunday for rest, easy walking, stretching, or mobility. The plan works because it gives you enough repeated practice to grow without turning recovery into guesswork.
Checking today's training state...
- MonTrain
- TueRecover
- WedTrain
- ThuRecover
- FriTrain
- SatRecover
- SunRecover
The workouts
Track every set, then log what to beat.
Use the set buttons while you train. Check the exercise when it is finished, then save the load, reps, and next target before you leave the page.
Wednesday: single-leg work and upper-body volume
Use this session to add leg volume without needing heavy weights. Split squats make light loads feel serious.
Friday: finish the week with range and control
Push the main patterns again, then finish with glutes, shoulders, and abs. Leave the weekend for recovery.
Using light plates
Make the load harder before you blame the equipment.
Hold plates in a backpack, hug them for goblet squats, load them for rows and curls, or wear the backpack during push-ups and split squats. If an exercise gets too easy, slow the lowering phase to three seconds, pause at the bottom, or add reps before adding more weight.
Training rules
Simple rules, repeated weekly.
- Rest 60 to 120 seconds between sets.
- Stop most sets with 1 to 2 reps left in the tank.
- When all sets hit the top of the range, add load or choose a harder variation.
- Build toward 10 to 20 hard sets per muscle group each week over time.
Progressive overload
Use one lift as the model for every lift.
Week 14 x 8
Week 24 x 9
Week 34 x 10
Goal4 x 12
NextAdd load, return to 4 x 8
For example, start floor press at 4 sets of 8 reps. Add a rep when you can. Once you can press 12 reps on every set, add weight with plates or a backpack and rebuild from 8 reps.