Form / Function

Weekly program

A repeatable week, built to progress.

Four focused lifting days, one active recovery day, and room to recover. Major muscle groups are trained approximately twice per week.

Day 160–75 min

Upper A

Chest + back emphasis

Machine Chest PressChest3 × 6–10 2–3 min
Overhand Lat PulldownBack & Lats3 × 8–12 2–3 min
Seated Cable RowBack & Lats3 × 8–12 2–3 min
Incline Chest Press MachineChest2–3 × 8–12 2–3 min
Lateral Raise MachineShoulders3 × 12–20 60–90 sec
Rope PressdownTriceps2–3 × 10–15 60–120 sec
Cable CurlBiceps & Forearms2–3 × 10–15 60–120 sec

Day 260–75 min

Lower A

Quad emphasis

Hack SquatQuads3 × 6–10 2–3 min
Leg ExtensionQuads3 × 10–15 60–120 sec
Romanian DeadliftHamstrings & Glutes3 × 8–12 2–3 min
Seated Leg CurlHamstrings & Glutes3 × 10–15 60–120 sec
Standing Calf Raise MachineCalves3 × 8–15 60–120 sec
Cable CrunchCore3 × 10–15 60–90 sec

Day 325–55 min

Recovery

Easy movement + mobility

• Easy cardio for 20–40 minutes at a conversational pace
• Optional mobility for 5–15 minutes
• Keep effort low enough that tomorrow feels better, not harder

Day 460–75 min

Upper B

Shoulders + back emphasis

Machine Shoulder PressShoulders3 × 6–10 2–3 min
Chest-Supported Row MachineBack & Lats3 × 6–10 2–3 min
Neutral-Grip Lat PulldownBack & Lats3 × 8–12 2–3 min
Pec DeckChest2–3 × 10–15 60–120 sec
Reverse Pec DeckShoulders3 × 12–20 60–90 sec
Rope Overhead ExtensionTriceps2–3 × 10–15 60–120 sec
Preacher Curl MachineBiceps & Forearms2–3 × 10–15 60–120 sec

Day 565–80 min

Lower B

Glute + hamstring emphasis

Hip Thrust MachineHamstrings & Glutes3 × 6–12 2–3 min
Romanian DeadliftHamstrings & Glutes3 × 6–10 2–3 min
45-Degree Leg PressQuads3 × 10–15 2–3 min
Lying Leg CurlHamstrings & Glutes3 × 10–15 60–120 sec
Hip Abduction MachineHamstrings & Glutes2–3 × 12–20 60–90 sec
Seated Calf RaiseCalves3 × 10–20 60–120 sec
Hanging Knee RaiseCore2–3 × 8–15 60–90 sec

Day 6As needed

Rest

Walking + recovery

• Rest or take an easy walk
• Optional easy cardio
• Eat, hydrate, and sleep to support the next training week

Day 7As needed

Rest

Reset for the next week

• Rest or take an easy walk
• Prepare equipment notes and targets for Day 1
• Avoid turning recovery into another hard session

Program rules

01

Train major muscle groups approximately twice per week.

02

Use roughly 6–12 reps for most compound movements.

03

Use roughly 10–20 reps for most isolation movements.

04

Finish most working sets with approximately 1–3 reps in reserve.

05

Rest approximately 2–3 minutes for compounds and 60–120 seconds for isolation work.

06

Use controlled repetitions and prioritize technique before load increases.