Build solid muscle mass using a variety of heavy weights and effective equipment.
Routines in this Program
Upper Body Push & Pull
Foundation phase upper body session focusing on horizontal push, horizontal pull, and vertical pull. Barbell bench press and bent-over row as primary compounds, with a pull-up progression for vertical pull. Volume is kept at 0.7x with 3 sets per exercise and longer rest periods to reinforce form for beginners.
Rest Day
Day 2 is a rest and recovery day. Today's focus is keeping blood flowing to your muscles with light movement — a gentle 20-minute walk is all you need. This helps reduce soreness from yesterday's upper body session without adding extra fatigue. Pair it with some light mobility work to stay loose and ready for your next session.
Rest Day
Day 2 is a rest and recovery day. A light 20-minute walk keeps blood flowing to your muscles after yesterday's upper body session, helping reduce soreness and prepare you for the next workout. We'll add a brief mobility routine to complement the walk.
Lower Body Foundation
Week 1 foundation session focused on building proper squat and hinge movement patterns. Barbell back squat is the primary compound, followed by Romanian deadlifts for the hinge pattern. A dumbbell lunge covers the required unilateral movement. Volume is kept moderate (3 sets) with longer rest periods to allow beginners to focus on form and technique.
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