Open an exercise to view its photo. You can keep several sessions open; the durations shown are estimates.
OrderExercise and equipmentSets × repsRest
1
Barbell · heel wedge only if it improves control
Sets × reps: 3 × 6–10Rest: 3 min
2
Barbell · bench at 15–30° · safety supportsRecord the total load, including the bar. Start with a load suited to this variation; do not carry over your dumbbell weight.
Sets × reps: 3 × 6–10Rest: 2–3 min
3
Bodyweight or weighted
Sets × reps: 3 × 6–10Rest: 2–3 min
4
Machine
Sets × reps: 3 × 8–12Rest: 90–120 s
5
CableRest after each side: complete one set on the left, take the prescribed rest, then switch to the right.
Sets × reps: 3 × 12–20/sideRest: 60–90 s
6
Cable rope
Sets × reps: 2 × 10–15Rest: 60–90 s
7
Barbell · rack with safeties · stable block under the balls of your feetRecord the total load, including the bar. Stay balanced and rise without bouncing; keep your heels free to move.
Sets × reps: 3 × 8–12Rest: 60–90 s
8
Seated abdominal machineRecord this machine’s settings and displayed load. Curl your torso with control, without pulling with your arms.
Sets × reps: 2 × 10–15Rest: 60–90 s
9
Flexion · extension · right side bend · left side bend
Sets × reps: 1 × 60 s/directionRest: Controlled
Add weight to pull-ups only when you can still perform ten clean repetitions without swinging.
ReferenceActivity and equipmentDurationResistance
↗
Recumbent bike
Pedalling time: 60 minResistance: 7/25
OrderExercise and equipmentSets × repsRest
1
Machine
Sets × reps: 3 × 6–10Rest: 2–3 min
2
Barbell
Sets × reps: 3 × 6–10Rest: 3 min
3
Machine or chest-supported T-bar
Sets × reps: 3 × 8–12Rest: 2 min
4
One dumbbellRest after each side: complete one set on the left, take the prescribed rest, then switch to the right.
Sets × reps: 3 × 8–12/legRest: 2 min
5
Machine
Sets × reps: 3 × 12–20Rest: 60–90 s
6
Dumbbells
Sets × reps: 2 × 8–12Rest: 60–90 s
7
Machine
Sets × reps: 3 × 10–15Rest: 60–90 s
8
Heavy dumbbells
Sets × reps: 2 × 30–45 sRest: 90 s
9
Flexion · extension · right side bend · left side bend
Sets × reps: 1 × 60 s/directionRest: Controlled
Use lifting straps for the Romanian deadlift if your grip gives out before your hamstrings.
ReferenceActivity and equipmentDurationResistance
↗
Recumbent bike
Pedalling time: 60 minResistance: 6/25
OrderExercise and equipmentSets × repsRest
1
Cable
Sets × reps: 3 × 8–12Rest: 2 min
2
Machine
Sets × reps: 3 × 10Rest: 2–3 min
3
Dumbbells
Sets × reps: 3 × 10Rest: 2 min
4
Machine
Sets × reps: 3 × 15Rest: 90 s
5
Low pulley · one handle · one arm at a timePerform 10–15 reps on one side, rest for 90 seconds, then switch arms. Keep your torso stable and your elbow slightly bent. Record the load used per arm.
Sets × reps: 3 × 10–15/sideRest: 90 s
6
CableRest after each side: complete one set on the left, take the prescribed rest, then switch to the right.
Sets × reps: 3 × 12–20/sideRest: 60–90 s
7
DumbbellsRest after each side: complete one set on the left, take the prescribed rest, then switch to the right.
Sets × reps: 2 × 10–15/sideRest: 60–90 s
8
Cable rope
Sets × reps: 2 × 10–15Rest: 60–90 s
9
With posterior pelvic tilt
Sets × reps: 2 × 8–15Rest: 60–90 s
10
Flexion · extension · right side bend · left side bend
Sets × reps: 1 × 60 s/directionRest: Controlled
Weekly rhythm
Strength training on Monday, Wednesday and Friday. Stationary cycling on Tuesday and Thursday. Resistance levels 7/25 and 6/25 refer to the settings on the bike used.
Structure
The programme stays consistent as long as the movements remain comfortable and allow progress. Loads evolve; the structure does not need to be constantly reinvented.
Progression and safety
Do not deliberately train to failure on the squat, Romanian deadlift or Bulgarian split squat.
When you reach the top of the rep range on every set with good form, add the smallest available weight increment.
Lower with control, through a full and comfortable range of motion, without bouncing.
Stop neck training if you experience pain, headache, dizziness, numbness or radiating symptoms.
Take a lighter week if performance drops for two consecutive sessions alongside persistent fatigue or joint irritation: halve the number of sets and leave 3–4 reps in reserve.
Understanding the estimates
Estimated durations include exercise, rest and preparation. They are a guide: take the time you need to move with control.
Repetitions: calculated at 2–4 seconds per rep, counting each side separately.
Rest: the upper end of the programme’s range, after each set and each side. The final rest period is excluded from the session estimate.
Preparation: 5–10 minutes for strength training, then 30–90 seconds for each exercise change; 0–2 minutes for a cycling-only session.
Transitions are added to rest periods in the estimate. For cycling, the target remains 60 minutes of pedalling; 7/25 and 6/25 indicate resistance.