Strength for highly trained people: 22 sets across nine blocks, low reps and long rests. Combines squats and bench presses without maximum attempts or failure sets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Stand with your feet comfortably apart. Bend your hips and knees with weight shared between both feet. Push through the floor and straighten your legs to stand.
What you train: Strengthens legs and glutes and trains hip-knee coordination when lowering.
Watch video1 × 6 gentle repetitions
Stand with feet slightly apart and one hand on a fixed support. Shift weight to one side, bending that knee without lifting either foot. Return through centre with control and repeat the same range on the other side.
What you train: Trains sideways weight transfer and foot control.
Watch video5 × 3
What it trainsWorks legs and glutes while requiring trunk stability under the bar.
With the bar stable on your upper-back muscles, bend your hips and knees while keeping your feet planted. Lower to a depth you can control, then rise without abruptly changing your trunk position.
Technique cueSet safeties just below your range and learn how to leave the bar on them.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
5 × 3
What it trainsWorks the chest and triceps through a barbell press.
Lie with feet secure and back supported, gripping the bar with your thumbs wrapped around it too. Lower towards your chest with control, then press without bouncing, keeping wrists aligned.
Technique cueArrange help with unracking and re-racking beforehand when needed.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
4 × 4
What it trainsStrengthens the back, arms and grip while lifting bodyweight.
With a secure overhand grip, raise your body without kicking or swinging. Bring your chin close to bar height and lower with control.
Technique cueBring your body towards the bar without jutting your chin.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 6
What it trainsWorks the glutes and hamstrings through a loaded hip hinge.
Begin upright with the bar close to your thighs. Push your hips back with knees slightly bent; lower only while preserving your trunk position, then return by extending your hips.
Technique cueLower only while your trunk stays stable; you need not reach the floor.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the lats by drawing nearly straight arms towards the hips.
Stand facing the cable machine and bring the bar from in front of your head towards your thighs. Keep the bend in your elbows almost constant and return the bar without arching your back.
Technique cueKeep the same slight elbow bend throughout.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 6 each side
What it trainsTrains trunk control against a rotational force.
Stand side-on to the resistance and hold the handle in front of your chest. Extend your arms without rotating your trunk, then return slowly. Repeat facing the other direction.
Technique cueBreathe normally and choose resistance that lets you keep facing forward.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
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Walk gently for 2–3 minutes and record load, reps and how you felt. Stop if a set causes pain or dizziness. Duration includes preparation and rest; do not shorten breaks to finish sooner.
Keep loads until completing 5 × 3 of each main lift with consistent technique and reserve. In another session, minimally increase only one lift. Reduce load or volume if performance falls; do not test a maximum to choose the weight.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Chair and Towel; Clear gym space
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