Foundations: full-body in three days
Built for people who are new to lifting or returning after a long break. You train your whole body three times a week on non-consecutive days (for example Monday, Wednesday, Friday), alternating between Workout A and Workout B.
How to progress: pick a weight you could lift for two more reps than prescribed. When you hit the top of the rep range on every set, add the smallest increment available next session (usually 2.5 kg for lower body, 1–2 kg for upper body).
Warm up with five minutes of easy cardio, then one or two light sets of your first exercise. New to the movements? Read our beginner strength training guide first.
Workout A
Mon / Fri| Goblet squat | 3 × 8–10 |
| Dumbbell bench press | 3 × 8–10 |
| Seated cable row | 3 × 10–12 |
| Romanian deadlift (dumbbell) | 3 × 10 |
| Plank | 3 × 30–45 s |
Workout B
Wed| Leg press | 3 × 10–12 |
| Lat pulldown | 3 × 8–10 |
| Seated dumbbell shoulder press | 3 × 8–10 |
| Walking lunge | 2 × 10 / leg |
| Dead bug | 3 × 8 / side |
Rest between sets
Guide| Big lower-body lifts | 2 min |
| Upper-body & accessories | 60–90 s |
Strength Builder: 4-day upper / lower
For lifters with at least three to six months of consistent training. Each muscle group is trained twice a week, with one heavier “strength” day and one moderate “volume” day for upper and lower body.
How to progress: on the main lifts, add 2.5 kg when you complete all prescribed reps with one rep still in reserve. Every fifth week, cut sets in half for a lighter “deload” week to let your body recover and adapt.
Suggested schedule: Monday Upper Strength, Tuesday Lower Strength, Thursday Upper Volume, Friday Lower Volume.
Upper — Strength
Day 1| Barbell bench press | 4 × 5 |
| Barbell row | 4 × 6 |
| Overhead press | 3 × 6 |
| Weighted pull-up / pulldown | 3 × 6–8 |
| Face pull | 3 × 15 |
Lower — Strength
Day 2| Back squat | 4 × 5 |
| Romanian deadlift | 3 × 6–8 |
| Bulgarian split squat | 3 × 8 / leg |
| Standing calf raise | 3 × 12 |
Upper — Volume
Day 3| Incline dumbbell press | 3 × 10–12 |
| Chest-supported row | 3 × 10–12 |
| Lateral raise | 3 × 12–15 |
| Biceps curl + triceps pushdown | 3 × 12 each |
Lower — Volume
Day 4| Deadlift | 3 × 5 |
| Leg press | 3 × 10–12 |
| Leg curl | 3 × 12 |
| Hanging knee raise | 3 × 12 |
Lean & Conditioned: lift, then move
Fat loss is driven mainly by a modest, sustainable calorie deficit — but how you train decides whether you lose fat or muscle. This plan keeps three strength sessions to protect lean mass, and adds two cardio sessions that mix steady Zone 2 work with short intervals.
Pair it with: a protein-forward diet (see our protein guide) and a deficit you can live with, as explained in sustainable fat loss. Aim for 7,000–10,000 daily steps on top.
Strength circuit A / B / A
Mon · Wed · Fri| Trap-bar deadlift or goblet squat | 3 × 8 |
| Push-up or dumbbell press | 3 × 8–12 |
| One-arm dumbbell row | 3 × 10 / side |
| Reverse lunge | 3 × 10 / leg |
| Farmer’s carry | 3 × 30 m |
Zone 2 cardio
Tue| Brisk incline walk, bike or easy jog — you can still talk in full sentences | 35–45 min |
Intervals
Sat| Warm-up | 8 min |
| Hard effort (bike, rower or hill) | 8 × 30 s |
| Easy recovery between | 90 s |
| Cool-down | 5 min |
Home & Minimal: train anywhere
No gym? No problem. All you need is a bit of floor space, a sturdy chair and — ideally — a pair of adjustable dumbbells or a resistance band. Perform each workout as straight sets, resting 60 seconds between sets.
How to progress: add reps first, then slow the lowering phase to three seconds, then move to a harder variation (for example, from incline push-ups to floor push-ups).
Day 1 — Legs & core
Mon| Tempo squat (3 s down) | 4 × 12 |
| Single-leg glute bridge | 3 × 12 / leg |
| Split squat | 3 × 10 / leg |
| Side plank | 3 × 30 s / side |
Day 2 — Upper body
Wed| Push-up (incline if needed) | 4 × max − 2 |
| Dumbbell or band row | 4 × 12 |
| Pike push-up | 3 × 8 |
| Chair dips | 3 × 10 |
Day 3 — Full-body finisher
Fri| Dumbbell thruster | 4 × 10 |
| Step-ups on chair | 3 × 10 / leg |
| Renegade row | 3 × 8 / side |
| EMOM: 10 burpees | 8 min |
Before you start
How do I choose the right program?
Brand new or returning after a break: Foundations. Six-plus months of consistent lifting and want to get stronger: Strength Builder. Main goal is losing fat: Lean & Conditioned. Training at home: Home & Minimal.
What if I miss a workout?
Don’t try to double up. Simply do the next session in the sequence on your next available day and carry on.
How heavy should I lift?
Choose weights that leave one to three reps “in the tank” on each set while keeping good form. The last reps should feel challenging, not like a grind.
When will I see results?
Most people feel stronger within two to four weeks. Visible changes in muscle or body composition typically take eight to twelve weeks of consistent training and nutrition.
Training is half the story.
See how to eat for strength, energy and steady fat loss — without counting every crumb.
Read the nutrition guide