Workout a — laying the foundations of full-body training
13 Exercises
Introduction
A complete session to train the legs, chest, back, triceps, and core.
This first session establishes the foundations of the program with guided, accessible exercises. It combines the leg press, chest press, row, dumbbell Romanian deadlift, triceps work, and core training to safely develop the entire body.
Warm-up
Incline Treadmill Walking
Walk briskly at an easy pace to prepare your body without using up your energy before the strength exercises.
Set
1 : 2 minutes
Squat without equipment
Lower yourself through a comfortable range of motion, keeping your knees aligned with your feet, to prepare your legs without fatigue.
Set
1 : 10-12 Repetitions
Band Pull Apart
Use light resistance to activate the upper back and stabilize the shoulders before pressing movements.
Set
1 : 12-15 Repetitions
Glute Bridge
Squeeze your glutes at the top without arching your lower back to prepare your hips for the main work.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Main
Leg Press
Overall cycle rule: weeks 1 to 2 with 2 to 3 repetitions in reserve, weeks 3 to 6 with steady progression, week 7 for consolidation, and week 8 with a 20 to 30% volume reduction if fatigue is high. Never increase the weight by more than 5% at a time.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 1 minute
Leverage Chest Press
Keep your shoulder blades stable and your wrists aligned. Increase the weight slightly only when all sets reach the top of the range with clean technique.
Set
1 : 8-12 Repetitions
· Rest time 1 minute
Set
2 : 8-12 Repetitions
· Rest time 1 minute
Set
3 : 8-12 Repetitions
· Rest time 1 minute
Close Grip Seated Cable Row
Pull with your elbows rather than your hands. If you swing or lose posture, keep the same weight the following week.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 1 minute
Dumbbell Romanian Deadlift
Lower the dumbbells close to your thighs, keeping a neutral back, until you feel your hamstrings. Increase the weight only if the movement stays smooth.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Cable Triceps Pushdown
Keep your elbows close to your body to add direct triceps work without overloading the session. If the session exceeds 60 minutes, reduce this exercise to 1 set this week.
Set
1 : 12-15 Repetitions
· Rest time 1 minute
Set
2 : 12-15 Repetitions
· Rest time 1 minute
Forearm plank
Keep your core braced without letting your hips drop. Add a few seconds only when both sets are stable and easy to control.
Set
1 : 30-45 seconds
· Rest time 45 seconds
Set
2 : 30-45 seconds
Cool-down
Quadriceps Stretch
Stretch each side without forcing it, especially after the pressing work.
Set
1 : 45 seconds
Standing Chest Stretch
Gently open the chest to offset the pressing work and keep your shoulders comfortable.
Set
1 : 45 seconds
This workout is part of a complete program.
View program