How to Use This Plan
Your weekly schedule: This is a 4-day upper/lower split. Here’s a sample week:
Mon — Lower A |
Tue — Upper A |
Wed — Rest
Thu — Lower B |
Fri — Upper B |
Sat/Sun — Rest
You can shift the days to fit your schedule — just keep at least one rest day between lower days and between upper days
Demo videos: Tap any exercise name to watch a video of proper form
Warm-up sets: Start with just the bar or light weight for 2 sets of 8–10 reps, then build up to your working weight
Log your reps: After each set, tap the box below the exercise to log how many reps you did — keep tapping to increase the number, or tap past the max to clear
Session rows: Each row = one session. Fill in all 3 sets to complete that session
When to add weight: After 6 sessions, if you’re consistently hitting your target reps (or within 1–2 reps), the tracker will say “Add Weight ↑” — bump up 5–10 lbs next cycle
If you’re not close to target across 6 sessions → stay at the same weight and repeat
Note: Your logged reps save automatically to this browser. Use the same browser each time to keep your progress.
Main Lifts
A — Barbell Block
90 sec rest between sets · Straight sets (one barbell)
A
3 sets × 8 reps · 90s rest
B
3 sets × 8 reps · 90s rest
Superset C
60–90 sec rest after both exercises
Superset D
60 sec rest after both exercises
Finisher — Plyo
Explosive · 60 sec rest between sets
Coach Notes
BB Squat then BB RDL: same barbell, just change the weight between
Squat: control the descent, full depth to comfort (knees!)
RDL: hinge at hips, soft knees, feel the hamstrings stretch
Goblet squat: hold KB at chest, elbows inside knees at bottom
KB Swings: hip snap, arms are just along for the ride
Jumping lunges: land soft, switch legs mid-air — if knees feel it, do reverse lunges instead
Main Lifts
A — Barbell Block
90 sec rest between sets · Straight sets (one barbell)
A
3 sets × 8 reps · 90s rest
B
3 sets × 8 reps · 90s rest
Superset C
60–90 sec rest after both exercises
Superset D
60 sec rest after both exercises
Coach Notes
BB Bench then BB OHP: same barbell, same weight (65 lbs) — no plate change needed
Chin-ups: full range, chin over bar, slow negative
DB Row: knee and hand on bench, drive elbow back, squeeze at top, 1 sec hold
Push-ups: chest to floor, full lockout at top
Main Lifts
A — Barbell Block
90 sec rest between sets · Straight sets (one barbell)
A
3 sets × 6 reps · 90s rest
B
3 sets × 10 reps · 90s rest
Superset C
60–90 sec rest after both exercises
Finisher — Plyo + Conditioning
Burn it out · 60 sec rest between rounds
D2
3 rounds × 30 sec on / 30 sec off
Coach Notes
BB Deadlift then BB Hip Thrust: change the plates between exercises
Deadlift: brace hard, hips and shoulders rise together
Lunges: short stride if knees bother you
Hip thrust: squeeze glutes at top, 1 sec hold
Jump squats: land soft, absorb through legs — if knees feel it, switch to KB swings
Battle rope: all out effort each round, earn the rest
Main Lifts
Superset A
60–90 sec rest after both exercises
Superset B
60–90 sec rest after both exercises
Superset C
60 sec rest after both exercises
Finisher — Plyo
All out · 60 sec rest between sets
Coach Notes
DB Row: drive elbow back, squeeze at top, 1 sec hold
Face pulls: pull to forehead, external rotate at top
Lat raises: stop at shoulder height, control the negative
Skull crushers: elbows stay fixed, lower to forehead
Burpees: chest to floor, explode up, full jump at top — she already crushes these
Pick 1–2 Per Off Day
Battle Rope Intervals
4–6 rounds: 30 sec on / 30 sec off. Alternate between waves, slams, and alternating arms. 10–15 min total. High calorie burn, zero knee impact.
Walking
30–45 min at a brisk pace. Simplest and most effective. Gets steps in, burns calories, zero stress on joints. Do this every off day minimum.
Rucking
20–30 min with a weighted backpack (start at 10–15 lbs). Walk your normal route but with weight. Burns 2–3x more calories than walking. Easy on knees.
KB Swing Circuit
5 rounds: 15 KB swings → 10 goblet squats → 10 push-ups → rest 60 sec. Full body conditioning. ~15 min.
Stretching & Mobility
15–20 min focused on hips, hamstrings, shoulders, and thoracic spine. Follow along with a yoga flow or do the stretches from warm-up for longer holds (45–60 sec each).
Cardio Rules
No running — protect the knees
Walking is the default — do it every day you can
Battle rope is your high-intensity option (zero impact)
Rest days are NOT skip days — move your body
Trust the process. Stay consistent. The results will follow. That's the CM truth.