Training Program Dashboard
Reference weights · Weekly program · Equipment alternatives · Exercise guide · Printable cheat sheet
A → Cardio → B → Cardio
2 strength days
2 rowing days
Flexible equipment
1RM Reference & Working Loads
Grouped by muscle area. Exercises are alphabetical inside each group.
Use the working-weight column as the starting point.
The Last Used cells are editable. Type only the number, for example 52, and the % column updates automatically.
Quick % Insight:
• 60–70% → endurance / high reps (your current 3×12–15 zone)
• 70–80% → hypertrophy sweet spot
• 80%+ → strength focus (lower reps)
👉 Aim to stay mostly in 65–75% for this program.
• 60–70% → endurance / high reps (your current 3×12–15 zone)
• 70–80% → hypertrophy sweet spot
• 80%+ → strength focus (lower reps)
👉 Aim to stay mostly in 65–75% for this program.
Lower Body Alphabetical
| Exercise | 1RM | Working | % | Last Used | % | Dumbbells | Barbell |
|---|---|---|---|---|---|---|---|
| Abductor (Outer) | 93.4 | 60 | — | — | |||
| Adductor (Inner) | 60 | 38 | — | — | |||
| Deadlift | 160 | 90 | 40–50 kg each | 85–95 kg | |||
| Hip Thrust | 200 | 115 | 50–60 kg total | 110–120 kg | |||
| Leg Curl | 70 | 43 | — | — | |||
| Leg Extension | 76.7 | 46 | — | — | |||
| Leg Press | 200 | 135 | 40–50 kg total | 80–100 kg |
Upper Body Push Alphabetical
| Exercise | 1RM | Working | % | Last Used | % | Dumbbells | Barbell |
|---|---|---|---|---|---|---|---|
| Chest Press | 84 | 52 | 22–24 kg each | ~50 kg | |||
| Overhead Press | 40 | 23 | 10–12 kg each | ~25 kg |
Upper Body Pull Alphabetical
| Exercise | 1RM | Working | % | Last Used | % | Dumbbells | Barbell |
|---|---|---|---|---|---|---|---|
| Lat Pulldown | 73.4 | 48 | — | ~45–50 kg | |||
| Low Row | 86.7 | 52 | 24–26 kg each | ~50 kg |
Program Instructions
How to run the weekly structure, how to execute each session, and how to progress.
Weekly Structure
Strength ACardio IntervalsStrength BCardio Steady
Use sequence, not fixed days: A → Cardio → B → Cardio → repeat.
If you miss a day, continue where you left off. Do not skip a strength session just to stay aligned with the calendar.
Priority If You Skip Sessions
1
Strength A & B
Highest priority. If you only train twice, do both strength days.
Highest priority. If you only train twice, do both strength days.
2
Cardio Intervals
Next priority for conditioning and performance.
Next priority for conditioning and performance.
3
Steady Cardio
Useful, but easiest to skip when life gets busy.
Useful, but easiest to skip when life gets busy.
Strength A — Moderate / Heavy
| Block | Pattern | Target |
|---|---|---|
| Block 1 | Lower Push + Upper Push | 3×10–12 |
| Block 2 | Hip Hinge + Upper Pull | 3×10–12 |
| Core | Plank + Knee Raises | 3 sets |
| Finish | Easy rowing | 8–10 min |
Strength B — Volume / Technique
| Block | Pattern | Target |
|---|---|---|
| Block 1 | Hinge + Vertical Push | Deadlift 3×8–10, Press 3×12–15 |
| Block 2 | Hamstrings + Pull | 3×12–15 |
| Core | Side Plank + Cable Crunch / Alternative | 3 sets |
| Finish | Easy rowing | 8–10 min |
Rest Times
A
Strength A
30–45 sec between exercises. 75–90 sec between rounds.
30–45 sec between exercises. 75–90 sec between rounds.
B
Strength B
45–60 sec between exercises in hinge block. 60–90 sec between rounds.
45–60 sec between exercises in hinge block. 60–90 sec between rounds.
C
Core
30–45 sec between sets. Stay controlled.
30–45 sec between sets. Stay controlled.
Execution Rules
- Alternate exercises within each block: A1 → rest → A2 → rest → repeat.
- Do not complete all sets of one exercise first.
- Work at RPE 8–9, leaving 1–2 reps in reserve.
- For deadlift, prioritise form and use 8–10 reps rather than 15 reps.
- If form breaks, stop the set even if reps are not complete.
Equipment Templates
Use these swaps when machines are busy. Keep the movement pattern; change the tool.
Strength A
Block 1 — Lower Push + Upper Push
| Equipment | Exercise 1 | Exercise 2 |
|---|---|---|
| Machine | Leg Press | Chest Press |
| Dumbbells | Goblet Squat | DB Floor Press |
| Barbell | Back Squat | Bench Press |
Block 2 — Hip Hinge + Upper Pull
| Equipment | Exercise 1 | Exercise 2 |
|---|---|---|
| Machine | Hip Thrust Machine | Lat Pulldown |
| Dumbbells | DB Hip Thrust | DB Row |
| Barbell | Barbell Hip Thrust | Barbell Row |
Strength B
Block 1 — Hinge + Vertical Push
| Equipment | Exercise 1 | Exercise 2 |
|---|---|---|
| Machine | Back Extension | Shoulder Press Machine |
| Dumbbells | DB Romanian Deadlift | DB Overhead Press |
| Barbell | Deadlift | Barbell Overhead Press |
Block 2 — Hamstrings + Pull
| Equipment | Exercise 1 | Exercise 2 |
|---|---|---|
| Machine | Leg Curl | Seated Row |
| Dumbbells | DB RDL, lighter | DB Row |
| Barbell | Good Morning, light | Barbell Row |
Exercise Guide
Only exercises used in this program. Search or browse by muscle group; exercises are alphabetical inside each group.
Core Alphabetical
| Exercise | Equipment | Description | Pay Attention To | Avoid |
|---|---|---|---|---|
| Cable Crunch | Machine / Cable | Weighted abdominal flexion. | Round through abs, keep hips stable. | Pulling with arms only. |
| Knee Raises | Bodyweight | Core flexion exercise. | Controlled knees up, slow lowering. | Swinging. |
| Plank | Bodyweight | Core anti-extension hold. | Straight line, ribs down, glutes lightly engaged. | Dropping hips. |
| Side Plank | Bodyweight | Core anti-lateral-flexion hold. | Hips high, body aligned. | Letting hips drop. |
Lower Body Alphabetical
| Exercise | Equipment | Description | Pay Attention To | Avoid |
|---|---|---|---|---|
| Back Extension | Machine | Posterior-chain hinge alternative used in Strength B. | Move from hips, keep spine neutral, squeeze glutes at top. | Hyperextending the lower back. |
| Back Squat | Barbell | Barbell lower-body compound lift. | Brace core, controlled descent, stable knees. | Rushing depth or losing spinal position. |
| Barbell Hip Thrust | Barbell | Barbell-loaded glute-dominant hip extension. | Full lockout, ribs down, glute squeeze at top. | Overextending lower back. |
| DB Hip Thrust | Dumbbells | Dumbbell-loaded glute bridge / hip thrust option. | Full lockout, ribs down, glute squeeze at top. | Overextending lower back. |
| DB Romanian Deadlift | Dumbbells | Dumbbell hamstring-focused hip hinge. | Move hips back, feel hamstring stretch, slight knee bend. | Turning it into a squat. |
| Deadlift | Barbell | Heavy hip hinge pulling movement. | Neutral spine, bar close, push floor away. | Rounding back or pulling with arms. |
| Goblet Squat | Dumbbells | Dumbbell squat held in front of the chest. | Upright torso, stable feet, controlled depth. | Collapsing knees or leaning too far forward. |
| Good Morning | Barbell | Light barbell hinge variation. | Use light load, brace core, hinge slowly. | Going heavy or rounding back. |
| Hip Thrust Machine | Machine | Machine glute-dominant hip extension. | Full lockout, ribs down, glute squeeze at top. | Overextending lower back. |
| Leg Curl | Machine | Machine hamstring isolation. | Controlled curl and slow return. | Jerking the weight. |
| Leg Press | Machine | Machine-based lower-body press/squat pattern. | Push through heels, knees tracking with toes, full controlled range. | Hard knee lockout or bouncing at the bottom. |
Upper Body Pull Alphabetical
| Exercise | Equipment | Description | Pay Attention To | Avoid |
|---|---|---|---|---|
| Barbell Row | Barbell | Barbell horizontal pull. | Hip hinge position, brace, pull to torso. | Jerking the bar or rounding back. |
| DB Row | Dumbbells | Dumbbell horizontal pull. | Pull elbow toward hip, control the eccentric. | Twisting torso excessively. |
| Lat Pulldown | Machine | Vertical pulling movement. | Pull to upper chest, elbows down, controlled return. | Pulling behind the neck. |
| Seated Row | Machine | Machine horizontal pulling movement. | Squeeze shoulder blades, keep torso stable. | Using momentum or leaning back hard. |
Upper Body Push Alphabetical
| Exercise | Equipment | Description | Pay Attention To | Avoid |
|---|---|---|---|---|
| Barbell Overhead Press | Barbell | Barbell vertical pushing movement. | Brace core, straight press path, control lockout. | Leaning back excessively. |
| Bench Press | Barbell | Barbell horizontal press. | Shoulder blades stable, controlled bar path. | Overarching or bouncing the bar. |
| Chest Press | Machine | Machine horizontal pushing movement. | Stable shoulders, controlled press, smooth tempo. | Excessive shoulder flare or bouncing. |
| DB Floor Press | Dumbbells | Dumbbell chest press performed lying on the floor. | Controlled elbows, stable wrists, pause lightly at bottom. | Crashing elbows into the floor. |
| DB Overhead Press | Dumbbells | Dumbbell vertical pushing movement. | Brace core, avoid shrugging, keep wrists stacked. | Leaning back excessively. |
| Shoulder Press Machine | Machine | Machine vertical pushing movement. | Controlled press, stable torso, smooth lockout. | Letting shoulders shrug aggressively. |
Printable Cheat Sheet
A compact version for the gym.
Strength A
| Block | Do This | Target |
|---|---|---|
| 1 | Lower Push + Upper Push | 3×10–12 |
| 2 | Hip Hinge + Upper Pull | 3×10–12 |
| Core | Plank + Knee Raises | 3 sets |
Strength B
| Block | Do This | Target |
|---|---|---|
| 1 | Hinge + Vertical Push | 3×8–10 / 3×12–15 |
| 2 | Hamstrings + Pull | 3×12–15 |
| Core | Side Plank + Crunch | 3 sets |
Fast Equipment Swaps
| Pattern | Machine | Dumbbells | Barbell |
|---|---|---|---|
| Lower Push | Leg Press | Goblet Squat | Back Squat |
| Upper Push | Chest Press | DB Floor Press | Bench Press |
| Hip Hinge | Hip Thrust | DB Hip Thrust / RDL | Hip Thrust / Deadlift |
| Vertical Push | Shoulder Press | DB OHP | Barbell OHP |
| Upper Pull | Pulldown / Row | DB Row | Barbell Row |
Rest & Progression
↔
Alternate
Exercise 1 → rest → Exercise 2 → rest → repeat.
Exercise 1 → rest → Exercise 2 → rest → repeat.
⏱
Rest
30–60 sec between exercises. 60–90 sec between rounds.
30–60 sec between exercises. 60–90 sec between rounds.
↑
Progress
Increase when all sets hit the top rep target.
Increase when all sets hit the top rep target.