Where an exercise is marked as a superset, alternate with the next one, resting 60–90 seconds between them. Rest 2–3 minutes after each main lift. Warm-up sets count toward the 45 minutes.
Session 1
Upper 1
Bench and vertical pull
Barbell Bench Press
4×5
Weighted Pull-ups
4×5
Seated Dumbbell Shoulder PressSuperset — alternate with next
3×8
Seated Cable Row
3×8
Session 2
Lower 1
Squat pattern
Back SquatSwitch to front squat if the lower back complains
4×5
Hip ThrustHeavy hinge work with no spinal load. Superset — alternate with next.
3×8
Standing Calf Raise
3×12
Bulgarian Split SquatSuperset — alternate with next
3×8per leg
Pallof Press
3×10per side
Session 3
Upper 2
Incline press and rowing volume
Incline Dumbbell Press
4×8
Neutral-grip Pull-upsAdd weight once all sets reach 8 cleanly
4×6-8
Chest-supported T-bar RowSuperset — alternate with next
3×8-10
Dips
3×8-10
Session 4
Lower 2
Hinge pattern
Trap Bar DeadliftRPE 8, two reps in reserve. Straps on top sets.
4×5
Front Squat / Goblet Squat
3×6-8
Walking LungesSuperset — alternate with next
3×8per leg
45° Back Extension
3×10-12
Farmer's CarryGrip work, trained directly
3×30-40metres
Back & grip
- The trap bar deadlift replaces the conventional deadlift — the torso stays more upright and lumbar shear is lower, so the same load costs the back less.
- There is one heavy hinge per week. Hip thrusts and back extensions build the posterior chain with little or no spinal load, and chest-supported rows replace barbell rows.
- Straps on deadlift top sets and heavy pulls, so the arms are never the limit. Farmer's carries train grip on its own terms.
- Leave one or two reps in reserve on the main lifts — no grinding to failure.
Retired from the previous block: face pulls, single-leg RDL, conventional deadlift, barbell row.
Cardio · winter
- Wednesday, fixed: swimming, 45 minutes.
- Fallback: if the pool hasn't happened by Wednesday evening, 30–40 minutes of incline treadmill walking or bike at the gym. The fallback is not skipping.
- Saturday, optional: a run, a swim, or a long walk — whichever is most appealing. If it's skipped, the week still counts.
Weekly rhythm
Mon
Upper 1
Tue
Lower 1
Wed
Cardio
Thu
Upper 2
Fri
Lower 2
Sat
Cardio, optional
Sun
Rest
Progression
Progressive overload
+2.5 kg upper body / +5 kg lower body once every set reaches the top of the rep range with reps in reserve
Deload
Every 4th week — one set fewer per exercise, weights ~10% lower
Review cadence
Reassess every 8 weeks — adjust load first, structure second