Three full-body sessions a week, about 45 minutes each. The same three workouts every week, with the reps and weights moving so you keep getting stronger.
3 sessions a weekAbout 45 minutesGym12 workouts in total
Three sessions a week.Same workouts, heavier weights. That's how your shape changes.
Mon · Wed · FriYour training daysAny three days work. Leave at least one rest day between sessions.
60–90sRest between setsAfter a superset, rest once you've done both moves.
2 in the tankHow hard to pushFinish each set feeling you could do about 2 more good reps.
Your weekly sessions
Week 1. Learn the moves. Pick weights where the last 2 reps feel hard but your form stays clean.
Monday
Full Body A
Squat, row, lunge, press
Warm-up · 5 moves, about 5 minutes (below)
ABarbell Squat4 × 8sets × reps
SupersetDo one set of each back to back, then rest
B1Dumbbell Single Arm Row4 × 10sets × reps
B2Dumbbell Reverse Lunge4 × 10sets × reps
CDumbbell Push Press3 × 10sets × reps
SupersetDo one set of each back to back, then rest
D1Tricep Dip3 × 10sets × reps
D2Active Hollow Hold3 × 30sets × seconds
Wednesday
Full Body B
Hinge, pull, glutes, core
Warm-up · 5 moves, about 5 minutes (below)
ARomanian Deadlift4 × 12sets × reps
SupersetDo one set of each back to back, then rest
B1Lat Pulldown3 × 12sets × reps
B2Plank3 × 40sets × seconds
CCable Single Leg Glute Kickback3 × 12sets × reps
DHalf Kneeling Pallof Hold3 × 30sets × seconds
Friday
Full Body C
Glutes, legs, shoulders, arms
Warm-up · 5 moves, about 5 minutes (below)
ABarbell Hip Thrust4 × 12sets × reps
SupersetDo one set of each back to back, then rest
B1Dumbbell Bulgarian Split Squat3 × 12sets × reps
B2Dumbbell Lateral Raise3 × 12sets × reps
SupersetDo one set of each back to back, then rest
Core: 2 moves, 2 roundsDead bug × 10 each side, then side plank × 20s each side. Rest 30s, repeat.
Tick each session when it's done. Your ticks are saved on this device.
Warm-up: 5 moves, 5 minutes
Do this before every session. Once through, no rest, then do one light set of your first exercise.
1Cat-cow× 8, slow, moving through your whole back
2Glute bridge× 12, squeeze at the top for a second
3Bodyweight squat× 10, sit back and down, chest up
4Band pull-apart or arm circles× 15, shoulders down and back
5Walking lunge× 6 each leg, nice and controlled
How to progress
When the reps go upKeep the same weight and earn the extra reps. That's you getting stronger.
When you see "Go heavier"The reps drop, so pick a weight a little heavier than last week. Small jumps: 1–2kg on dumbbells, 2.5–5kg on a barbell.
Form first, always
If you can't keep good form for every rep, the weight is too heavy. Drop it and own the movement. Never sure about an exercise? Ask me on your Personal Plan Call.
Your action this week
Book your three sessions
Put Monday, Wednesday and Friday (or your three days) in your diary like meetings.
Do the warm-up before every session.
Write down the weights you use, so next week you know what to beat.