Build the movement patterns. Moderate weight, clean reps.
Day 1
Push
Block 110 min
Goblet Squat
Quads · Glutes · Core
- –Hold one dumbbell vertically at chest height.
- –Sit straight down, knees tracking over toes.
- –Drive through mid-foot, squeeze glutes at the top.
Block 210 min
Dumbbell Bench Press
Chest · Front delts · Triceps
- –Wrists stacked over elbows, feet planted.
- –Lower until elbows are just below the bench line.
- –Press up and slightly in, no lockout slam.
Block 310 min
Bent-Over Row
Lats · Mid-back · Biceps
- –Hinge to about 45°, flat back, braced core.
- –Pull elbows past the ribs, not out wide.
- –Pause one second at the top of every rep.
Day 2
Hinge
Block 110 min
Romanian Deadlift
Hamstrings · Glutes · Lower back
- –Soft knees, push hips straight back.
- –Bar or dumbbells stay glued to the legs.
- –Stop when hamstrings tighten, then stand tall.
Block 210 min
Overhead Press
Shoulders · Triceps · Core
- –Squeeze glutes so the ribs stay down.
- –Press around the head, finish with biceps by ears.
- –Control the eccentric for two seconds.
Block 310 min
Lat Pulldown / Pull-Up
Lats · Biceps · Upper back
- –Start from a full stretch at the top.
- –Lead with the elbows, chest up.
- –No swinging — let the back do the work.
Day 3
Full Body
Block 110 min
Walking Lunge
Quads · Glutes · Balance
- –Long stride, torso upright.
- –Back knee hovers just above the floor.
- –Push through the front heel to stand.
Block 210 min
Incline Dumbbell Press
Upper chest · Delts · Triceps
- –Set the bench near 30°.
- –Elbows at roughly 45° from the torso.
- –Touch lightly, press explosively.
Block 310 min
Seated Cable Row
Mid-back · Lats · Rear delts
- –Tall spine, no leaning back for momentum.
- –Pull to the belly button, squeeze two seconds.
- –Let the shoulder blades travel forward on the return.