# Old Guy’s Weights and Bodyweight

3 days of weight training (Mon–Wed–Fri) using the ramp-up plan I made
	•	2–3 days of bodyweight/mobility (Tue–Thu–Sat) using the bodyweight progression plan
	•	1 rest day (Sun) to recover

That gives you 6 training days, 1 full rest day — balanced for strength, mobility, and conditioning.

## 2.0 Monday

Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank

### Warmup

- 1 × 1-5min Backwards Treadmill

### Workout

- 1 × 1-20 Arm Circle
- 1 × 1-15 Bodyweight Squat
- 1 × 1-15 Hip hinge
- 1 × 1-10 Lunge (Walking)
- 1 × 1-15 Glute Bridge
- 1 × 1-30s Plank
- 4 × 1-8 Dumbbell Press (Incline) - Dumbbell
- 3 × 1-10 Bench Press - Dumbbell
- 3 × 1-10 Shoulder Press (Standing) - Dumbbell
- 4 × 1-15 Lateral Raise - Dumbbell
- 3 × 1-12 Triceps Pushdown - Cable
- 2 × 1-30 Push-Up
- 2 × 1-30s Hamstring Stretch (90/90)
- 1 × 1-30s Chest Stretch - Exercise Ball
- 2 × 1-30s Calf Stretch

### Main Strength


### Shoulder Builder


### Triceps Finish


### Workout


### Cool Down


## 2.0 Wednesday


## Wk 1-2 Weight Foundation B

Walking · Deadlift (Romanian) · Dumbbell Press (Incline) · Lat Pulldown (Wide-Grip) · Step-Up · Bird Dog · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)

### Warm-up

- 1 × 5-0min Backwards Treadmill
- 1 × 10-0 Arm Circle
- 1 × 10-0 Hip Circle
- 1 × 10-0 Squat (Sky Reach)
- 1 × 10-0 Dead Bug
- 1 × 10-0 Hang (Arch)
- 3 × 8-0 Deadlift (Romanian)
- 3 × 8-0 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-0 Lat Pulldown (Wide-Grip) - Cable
- 3 × 8-0 Step-Up
- 3 × 8-0 Bird Dog
- 1 × 10-0 Hamstring Stretch (90/90)
- 1 × 10-0 Quad Stretch
- 1 × 10-0 Chest Expansion Stretch (Elbows Back)
- 1 × 10-0 Shoulder Stretch (Cross-Body)


## Wk 1-2 Weight Foundation A

Arm Circle · Hip Circle · Walking · Squat (Goblet) · Bench Press · Row (Upright) · Shoulder Press · Plank · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)

### Workout

- 1 × 5-0min Backwards Treadmill
- 1 × 10-0 Arm Circle
- 1 × 10-0 Hip Circle
- 1 × 10-0 Squat (Sky Reach)
- 1 × 10-0 Dead Bug
- 1 × 10-0 Hang (Arch)
- 3 × 8-0 Squat (Goblet) - Kettlebell
- 3 × 8-0 Bench Press - Dumbbell
- 3 × 8-0 Row (Upright) - Cable
- 3 × 8-0 Shoulder Press - Dumbbell
- 3 × 30-0s Plank
- 1 × 10-0 Hamstring Stretch (90/90)
- 1 × 10-0 Quad Stretch
- 1 × 10-0 Chest Expansion Stretch (Elbows Back)
- 1 × 10-0 Shoulder Stretch (Cross-Body)


## Wk 1-2 Bodyweight

Arm Circle · Cat-Cow Stretch · Hip Circle · March in Place · Glute Bridge · Bird Dog · World's Greatest Stretch · Scapular Wall Slides · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Jump Rope · Toe Touch Stretch · Quad Stretch · Chest Wall Stretch · Spinal Twist

### Warm Up

- 1 × 10-0 Arm Circle
- 1 × 10-0 Cat-Cow
- 1 × 10-0 Hip Circle
- 1 × 30-0s March in Place
- 2 × 12-0 Glute Bridge
- 2 × 8-0 Bird Dog
- 1 × 2-0 World's Greatest Stretch
- 2 × 10-0 Scapular Wall Slides

### Main Circuit

- 1 × 10-0 Bodyweight Squat
- 1 × 8-0 Push-Up (Incline)
- 1 × 6-0 Lunge (Walking)
- 1 × 20-0s Plank (Shoulder Tap)
- 1 × 8-0 Superman
- 1 × 15-0s Side Plank
- 1 × 6 Negative Pull-Up
- 1 × 10-0 Bodyweight Squat
- 1 × 8-0 Push-Up (Incline)
- 1 × 6-0 Lunge (Walking)
- 1 × 20-0s Plank (Shoulder Tap)
- 1 × 8-0 Superman
- 1 × 15-0s Side Plank
- 1 × 6 Negative Pull-Up

### Cool Down

- 5 × 60-0s Jump Rope
- 1 × 30-0s Toe Touch Stretch
- 1 × 30-0s Quad Stretch
- 1 × 30-0s Chest Wall Stretch
- 1 × 30-0s Spinal Twist


## 3.0 Friday

Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank

### Warmup

- 1 × 1-5min Backwards Treadmill

### Workout

- 1 × 1-20 Arm Circle
- 1 × 1-15 Bodyweight Squat
- 1 × 1-15 Hip hinge
- 1 × 1-10 Lunge (Walking)
- 1 × 1-15 Glute Bridge
- 1 × 1-30s Plank

### Main Strength

- 2 × 1-10 Goblet squat
- 2 × 1-10 Step-Up - Dumbbell

### Chest Shoulder Pump

- 3 × 1-15 Push-Up (Incline)
- 3 × 1-15 Lateral Raise - Dumbbell

### Arm Finisher

- 2 × 1-15 Triceps Kickback - Dumbbell
- 2 × 1-15 Hammer Curl - Cable
- 2 × 1-30s Hamstring Stretch (90/90)
- 1 × 1-30s Chest Stretch - Exercise Ball
- 2 × 1-30s Calf Stretch

### Workout


### Cool Down