Build strength and support fat loss through consistent training, nutrition and recovery.
01 / Find your rhythm
Your training week
Leave at least one rest day between sessions. An example week:
Monday — Chest & Triceps
Tuesday — Rest
Wednesday — Back & Biceps
Thursday — Rest
Friday — Legs & Shoulders
Saturday — Rest
Sunday — Rest
Before each session
10-MINUTE WARM-UP
Walk easily for 5 minutes, then mobilize the joints you will use. Practise the first lift with light preparation sets.
15-MINUTE CARDIO FINISH
Walk on the treadmill at a pace where you can talk comfortably. Slow down if you cannot speak in sentences.
OPTIONAL HEART-RATE GUIDE
Age 30 example: roughly 95–133 bpm for moderate cardio, not a target to hold during weight lifting or a personal safe zone. Body weight (including 75 kg) does not set this age-based range. Medication, fitness and health conditions can change your response.
5-MINUTE COOL-DOWN
Slow to easy walking. Finish sooner if needed; do not add sets just to fill 90 minutes.
01
Day 1
Chest & Triceps
MONDAY · 10-minute warm-up → 40–60 minutes lifting and rests → 15-minute treadmill walk → 5-minute cool-down. Use assisted dips if needed.
01Keep your feet planted and shoulder blades supported. Lower the dumbbells under control with wrists over your elbows.
02Use a comfortable elbow angle and stop before shoulder discomfort. Full-volume targets are 12, then 10, 10 and 10 repetitions; do not turn the final set into a forced repetition.
Alternative: Machine chest press, with the seat and handles adjusted to a comfortable position.
Move 2 / Adjustable bench, barbell, rack and spotter or safeties
Incline Bench Press
Working sets
2 × 10
Rest between sets
120 seconds
01Set the bench to approximately 30 degrees if comfortable. Keep your upper back supported and lower the bar through a controlled, pain-free range.
02Start light. Use a spotter or correctly positioned safeties; keep your wrists stacked rather than letting them bend back.
Alternative: Incline dumbbell press or an incline chest-press machine with a comfortable range.
Move 3 / Assisted dip station
Assisted Triceps Dip
Working sets
3 × 6–12; leave 1–2 reps in reserve
Rest between sets
90 seconds
01Choose enough assistance for controlled repetitions. Keep your shoulders stable and a comfortable, mostly upright torso for this triceps-focused variation.
02Lower only as far as your shoulders tolerate. Stop with 1–2 clean repetitions remaining; do not force a deep stretch or train to failure.
Alternative: Cable triceps pushdown if dips are uncomfortable or the station is unavailable.
Move 4 / Flat bench and light EZ bar or dumbbells
Lying Triceps Extension
Working sets
3 × 10
Rest between sets
90 seconds
01Use light resistance and a secure grip. Keep your upper arms steady while bending at the elbows.
02Move slowly through a comfortable range and control the weight near your head. Do not swing the shoulders or chase a heavy load.
Alternative: Cable triceps pushdown with a light resistance.
02
Day 2
Back & Biceps
WEDNESDAY · 10-minute warm-up → 45–60 minutes lifting and rests → 15-minute cardio finish → 5-minute cool-down. Walk on the treadmill, or combine 5 easy minutes on the stair climber with 10 minutes walking.
Move 1 / Pull-up station with an assistance option
Wide-Grip Pull-Up
Working sets
4 × 10; use assistance if needed
Rest between sets
120 seconds
01Use a comfortable, slightly wider-than-shoulder grip rather than an extreme width. Start with assistance if needed to approach 10 controlled repetitions.
02Pull without swinging and lower with control. End the set if you lose shoulder control; the repetition target never takes priority over form.
Alternative: Lat pulldown toward the upper chest with a comfortable grip; do not pull behind the neck.
Move 2 / Cable row station
Seated cable row
Working sets
3 × 12
Rest between sets
90 seconds
01Sit tall and keep your ribs over your pelvis.
02Pull your elbows back without leaning or shrugging.
Alternative: Chest-supported dumbbell row.
Move 3 / Bench and dumbbell
One-Arm Dumbbell Row
Working sets
3 × 10 per side
Rest between sets
90 seconds
01Support your free hand on the bench, brace your torso and row toward your hip without twisting.
02Complete 10 controlled repetitions per side for each set. Let the weaker side set the load and match the repetitions on the other side.
Alternative: Single-arm supported row machine or a light single-arm cable row.
Move 4 / Light barbell or EZ bar
Standing Barbell Curl
Working sets
3 × 8–10
Rest between sets
90 seconds
01Stand steadily with elbows near your sides and a comfortable wrist position. Use an EZ bar if it feels better.
02Curl without leaning back and lower under control. Reduce the load rather than swinging through the last repetitions.
Alternative: Standing dumbbell curl with a comfortable grip.
03
Day 3
Legs & Shoulders
FRIDAY · 10-minute warm-up → 50–60 minutes lifting and rests → 15-minute easy treadmill walk → 5-minute cool-down. Keep cardio gentle if your legs are tired.
01Keep your whole foot on the platform and knees in line with your toes.
02Lower only as far as you can keep your hips and back supported.
Alternative: Sit-to-stand from a sturdy bench, adding a light dumbbell when comfortable.
Move 2 / Leg extension machine
Leg Extension
Working sets
3 × 12
Rest between sets
90 seconds
01Align your knees with the machine pivot and place the shin pad comfortably above your ankles.
02Use a light, controlled load and a pain-free range. Avoid kicking the weight or forcing your knees into the end position.
Alternative: Ask a qualified trainer for a knee-tolerant quadriceps exercise if this movement is uncomfortable.
Move 3 / Seated leg curl machine
Seated leg curl
Working sets
3 × 12
Rest between sets
90 seconds
01Line your knees up with the machine pivot and secure the thigh pad.
02Curl slowly and return with control without lifting your hips.
Alternative: Lying leg curl machine.
Move 4 / Light barbell and rack
Military Press
Working sets
4 × 8–10
Rest between sets
120 seconds
01Brace your torso and press through a comfortable overhead range without leaning back or flaring your ribs.
02Use a manageable load, a secure grip and controlled lowering. Choose a supported alternative if you cannot keep a stable, pain-free position.
Alternative: Seated dumbbell shoulder press or a supported shoulder-press machine.
Move 5 / Light dumbbells
Light dumbbell lateral raise
Working sets
3 × 10
Rest between sets
60 seconds
01Keep a soft bend in your elbows and relaxed shoulders.
02Raise to a comfortable height, no higher than your shoulders, without swinging.
Alternative: Single-arm cable lateral raise with light resistance.
Consistency over intensity
Small steps. Real progress.
WEEKS 1–2
Start with 1–2 sets per exercise and light weights. Begin with 5–10 minutes of cardio if needed.
WEEKS 3–4
Gradually build toward the listed sets and 15-minute cardio finish.
WEEKS 5–6
Increase weight slightly only when all target reps feel controlled. For 12 / 10 / 10 / 10, follow one target per set; keep or reduce the load as needed.
WEEKS 7–8
Keep 1–3 good reps in reserve. Reduce the workload if recovery suffers. Resume the schedule after a missed session; do not double up.
After week 8, review your technique, strength and consistency before choosing your next plan.
How these calorie estimates work
The public reference profile is a 75 kg male adult. The standard MET formula uses weight, time and average activity intensity; it does not apply a male-specific adjustment. Calculated ranges reflect the day’s duration range, not a statistical confidence interval. A day may instead use an editor-provided range.
Calculated kcal = MET × 3.5 × 75 ÷ 200 × session minutes. These are gross session calories, including energy you would burn at rest, not additional active calories. Weekly totals appear only when every training day has an estimate. No extra “leg day” multiplier or afterburn bonus is added.
