Mon · Foundation
2 sets per exercise40–55 min
- Goblet squat8–12 reps
- Dumbbell floor press8–12 reps
- One-arm row10–12 reps / side
- Dumbbell Romanian deadlift8–12 reps
- Standing calf raise12–15 reps
- Dead bug6–10 reps / side
Full Body Strength
4-week foundation • 3 sessions per week • 40–55 min
Sat · Walk — Easy walk at a conversational pace.
Wed · Balance
2 sets per exercise40–55 min
- Reverse lunge8–10 reps / leg
- Seated dumbbell press8–12 reps
- Lat pulldown8–12 reps
- Glute bridge12–15 reps
- Incline push-up8–12 reps
- Side plank15–30 sec / side
Fri · Build
2 sets per exercise40–55 min
- Goblet squat8–12 reps
- Dumbbell bench press8–12 reps
- Chest-supported row10–12 reps
- Dumbbell Romanian deadlift8–12 reps
- Farmer carry20–30 sec
- Bird dog6–10 reps / side
Before you lift
Warm up
5–8 min
Light cardio and dynamic movements to prepare your body.
rest
90–120 sec between main sets
Take enough rest to maintain good form and effort.
Effort
Finish with 2–3 reps left
Choose a weight that feels challenging but allows good form.
Your 4-week progression
Workout log
Track your sets during your workout.
Rest timer
01:30
No sets logged yet for this session.
General beginner plan. Adapt to your ability. Stop if an exercise causes sharp pain.