Training Program Dashboard

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.

Lower Body Alphabetical

Exercise	1RM	Working	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 A Cardio Intervals Strength B Cardio 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.

2

Cardio Intervals
Next priority for conditioning and performance.

3

Steady Cardio
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.

B

Strength B
45–60 sec between exercises in hinge block. 60–90 sec between rounds.

C

Core
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.

Cardio

Session	Protocol
Intervals	5 min warm-up · 6–8 rounds of 1 min hard / 2 min easy · 5 min cooldown
Steady	30–40 min easy rowing, conversational pace

Progression

↑

Increase
If all sets hit the top target: e.g. 12/12/12 or 15/15/15.

=

Hold
If performance is mixed but form is solid.

↓

Reduce
If you miss the minimum target or technique breaks down.

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

Quick Swap Logic

If This Is Busy	Use This	Keep In Mind
Leg Press	Goblet Squat or Back Squat	Use lower load than machine; focus on depth and control.
Chest Press	DB Floor Press	No bench needed; control the bottom position.
Lat Pulldown	DB Row or Barbell Row	Different angle, same pulling pattern.
Hip Thrust Setup	DB Hip Thrust or RDL	Choose RDL if setup is difficult, but do not overload hinge volume.
Leg Curl	DB RDL	Not the same isolation, but good hamstring substitute.

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.
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.
Barbell Hip Thrust	Barbell	Barbell-loaded 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.

⏱

Rest
30–60 sec between exercises. 60–90 sec between rounds.

↑

Progress
Increase when all sets hit the top rep target.