This 5-week program is designed to progressively increase your strength by focusing on compound movements and progressive overload. It includes a mix of training days and rest days to allow for optimal recovery and muscle growth.
1
Lower Body Strength
4 exercises
Barbell Back Squat
4×6-8
· Legs · 90s rest
💡 Focus on controlled descent and explosive ascent.
Romanian Deadlift
3×8-10
· Legs · 75s rest
💡 Keep your back straight and feel the stretch in your hamstrings.
Lunges
3×10-12 per leg
· Legs · 60s rest
💡 Maintain good balance and knee alignment.
Calf Raise
3×15-20
· Calves · 45s rest
💡 Squeeze at the top.
2
Upper Body Push Strength
4 exercises
Bench Press
4×6-8
· Chest · 90s rest
💡 Control the weight and push explosively.
Overhead Press
3×6-8
· Shoulders · 90s rest
💡 Engage your core and press overhead.
Push-Up
3×As many reps as possible (AMRAP)
· Chest · 60s rest
💡 Maintain good form.
Overhead Tricep Extension
3×10-12
· Triceps · 60s rest
💡 Focus on the stretch and contraction.
3
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
4
Lower Body Power & Hypertrophy
4 exercises
Squat
4×10-12
· Legs · 75s rest
💡 Focus on depth and controlled movement.
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Dumbbell Romanian Deadlift
3×12-15
· Legs · 60s rest
💡 Lighter weight, focus on form.
Glute Bridge
3×15-20
· Glutes · 45s rest
💡 Squeeze glutes at the top.
5
Upper Body Pull Strength
4 exercises
Pull-Up
4×As many reps as possible (AMRAP)
· Back · 90s rest
💡 Use assistance if needed. Focus on full range of motion.
Barbell Row
3×8-10
· Back · 75s rest
💡 Keep back straight and pull towards your lower chest.
Lat Pulldown
3×10-12
· Back · 60s rest
💡 Pull the bar down to your upper chest.
Barbell Curl
3×10-12
· Biceps · 60s rest
💡 Keep elbows tucked in.
6
Active Recovery / Core
4 exercises
Dead Bug
3×10-12 per side
· Core · 45s rest
💡 Keep lower back pressed into the floor.
Plank
3×Hold for 30-60 seconds
· Core · 45s rest
💡 Engage your core and keep your body in a straight line.
Cat-Cow
3×10-15 cycles
· Flexibility · 30s rest
💡 Focus on spinal mobility.
Hip Flexor Stretch
2×30 seconds per side
· Flexibility · 15s rest
💡 Feel the stretch in the front of your hip.
7
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.