Guide
First month
One full-body template, two or three days a week. Learn the checkmark before you add load. Edit every weight before you start.
The session
Five movements. Stop a set while the reps are still clean. Mark a warm-up only when you are using a barbell, dumbbell, or machine.
Dumbbell Goblet Squat
A front-loaded squat holding one dumbbell at the chest to train the quads, glutes, and legs through a controlled deep squat.
- Stand tall with your feet about shoulder-width apart and hold one dumbbell vertically at your chest with both hands.
- Brace your midsection and keep your elbows pointed down close to your body.
- Sit your hips down and back while bending your knees, and lower until your thighs are parallel to the floor or slightly lower.
- Keep the dumbbell tight to your chest and your feet flat as your knees track over your toes.
- Drive through your whole foot to stand back up until your hips and knees are fully extended.
- Reset your stance and repeat the next rep.
Push-Up
A bodyweight exercise performed in a prone position, targeting the chest, shoulders, and triceps.
- Begin in a plank with hands under shoulders.
- Engage core and glutes.
- Lower chest toward floor, elbows at 45 degrees.
- Pause briefly when close to ground.
- Press back up to plank position.
Dumbbell Bent-Over Row
A rowing movement that targets the back muscles while bracing the core in a bent-over position.
- Stand with feet shoulder-width apart holding dumbbells.
- Hinge at hips, keeping back flat and chest up.
- Let arms hang straight down, palms facing each other.
- Pull dumbbells to your sides, elbows close to body.
- Lower the weights under control to starting position.
Glute Bridge
A floor-based exercise that strengthens the glutes and hamstrings by lifting the hips.
- Start lying on back with knees bent, feet hip-width apart.
- Arms rest at sides, palms down.
- Push through heels, lifting hips toward ceiling.
- Pause and squeeze glutes at top.
- Lower hips back to floor.
Front Plank
An isometric core stability exercise performed in a prone position to strengthen the abdominals and stabilize the entire body.
- Lie face down, placing forearms on the ground and elbows under shoulders.
- Lift your body off the floor, supporting weight on forearms and toes.
- Keep your body in a straight line from head to heels.
- Engage your core and glutes for stability.
- Hold the position for the prescribed time, then lower to the ground.