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CoachCMFit

PALOMA

Full Body A/B · 3× Per Week
Split
Full Body A/B
Days
3
Phase
Foundation
Goal
Lean & Strong
Programmed by Coach Cristian · CoachCMFit
Rules
Straight: 90s rest Supersets: 60s rest Core: 3 sets, every session Rotation: Wk1 A/B/A · Wk2 B/A/B
Daily Weight Log ▾
Same scale, every morning, after bathroom, before eating or drinking. The number will jump day to day. That is normal. Compare Monday to Monday, not Monday to Tuesday.
MTWTFSS Avg
Workout A

Full Body — Squat + RDL

Quads · Hamstrings · Chest · Back · Arms
Warm-Up · Full Body
Mobility
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Pigeon Stretch10s ea side
Adductor Stretch10s ea side
Deep Squat to Hamstring Stretch to Reach2 × 5
Quad Stretch10s ea side
Calf Stretch10s ea side
Dynamic
Single Leg RDL (bodyweight)5 ea leg
Butt Kickers30 sec
High Knees30 sec
Frankensteins10 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Banded Monster Walks2 × 10 ea
Core · 3 Sets Each
Core
Plank3 × 30s
V-Ups3 × 12
Main Lifts
A — Straight
90 sec rest between sets
A
BB Squat Straight
3 sets × 12 reps · 90s rest
—
lbs
B — Straight
90 sec rest between sets
B
BB RDL Straight
3 sets × 10 reps · 90s rest
—
lbs
Superset C · 60s rest
60–90 sec rest after both exercises
C1
BB Bench Press Superset
3 sets × 8 reps
—
lbs
C2
DB Lateral Raise Superset
3 sets × 12 reps
—
lbs
Superset D · 60s rest
60 sec rest after both exercises
D1
BB Overhand Row Superset
3 sets × 10 reps
—
lbs
D2
DB Hammer Curls Superset
3 sets × 12 reps
—
lbs
E — Straight
60 sec rest between sets
E
BB Calf Raises Straight
3 sets × 15 reps · 60s rest
—
lbs
Coach Notes

BB Squat: full depth to comfort, chest up, knees track over toes, brace your core

BB RDL: push hips back, slight knee bend, feel the hamstrings stretch, control the negative

BB Bench: shoulder blades pinched, elbows at 45 degrees, control the negative

Lat raises: stop at shoulder height, control the negative, no swinging

BB Row: slight bend in knees, pull to belly button, squeeze back at top

Hammer curls: palms face each other, control the negative, no swinging

Calf raises: slow on the way down, pause at the top for 1 second, full range

Workout B

Full Body — Deadlift + Press

Posterior Chain · Shoulders · Back · Arms
Warm-Up · Full Body
Mobility
Cat Cow2 × 10
Hip Flexor Stretch10s ea side
Pigeon Stretch10s ea side
Adductor Stretch10s ea side
Deep Squat to Hamstring Stretch to Reach2 × 5
Quad Stretch10s ea side
Calf Stretch10s ea side
Dynamic
Single Leg RDL (bodyweight)5 ea leg
Butt Kickers30 sec
High Knees30 sec
Frankensteins10 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Banded Monster Walks2 × 10 ea
Core · 3 Sets Each
Core
Crunches3 × 15
Side Plank3 × 20s ea side
Main Lifts
A — Straight
90 sec rest between sets
A
BB Deadlift Straight
3 sets × 8 reps · 90s rest
—
lbs
B — Straight
90 sec rest between sets
B
BB Bridge Straight
3 sets × 12 reps · 90s rest
—
lbs
Superset C · 60s rest
60–90 sec rest after both exercises
C1
BB Overhead Press Superset
3 sets × 8 reps
—
lbs
C2
DB Curls Superset
3 sets × 12 reps
—
lbs
D — Straight
60–90 sec rest between sets
D
DB Single Arm Row Straight
3 sets × 10 ea arm · 60–90s rest
—
lbs
E — Straight
60–90 sec rest between sets
E
Reverse Lunges Straight
3 sets × 10 ea leg · 60–90s rest
—
lbs
Superset F · 60s rest
60 sec rest after both exercises
F1
Chin-Ups Superset
3 sets × 8 reps · Banded
BW
banded
F2
Tricep Pushdown Superset
3 sets × 12 reps
—
lbs
G — Straight
60 sec rest between sets
G
BB Calf Raises Straight
3 sets × 15 reps · 60s rest
—
lbs
Coach Notes

BB Deadlift: brace core, hinge at hips, drive through heels, bar stays close to body

BB Bridge: squeeze glutes at top for 2 full seconds, don't hyperextend

BB OHP: brace your core, press straight up, don't lean back

DB Curls: control the negative, no swinging, full range of motion

DB Row: knee and hand on bench, drive elbow back, squeeze at top, 1 sec hold

Reverse lunges: step BACK (not forward), more control on the hips

Chin-ups: full range, chin over bar, slow negative. Use band for assistance.

Tricep pushdown: elbows pinned to sides, full extension at bottom

Calf raises: slow on the way down, pause at the top for 1 second, full range

Off Days

Cardio & Recovery

4 days per week · Move your body
Pick 1–2 Per Off Day
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.
Hip Mobility Flow
15–20 min. Do your warm-up stretches (cat cow, pigeon, hip flexor, adductor) but hold each for 45–60 seconds instead of 10. This is recovery AND progress.
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.
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.
Stretching & Mobility
15–20 min focused on hips, hamstrings, shoulders, and thoracic spine. Follow along with a yoga flow or do the warm-up stretches for longer holds (45–60 sec each).
Off Day Rules

Walking is the default. Do it every day you can.

Hip mobility on off days helps recovery

Rest days are NOT skip days. Move your body.

Paloma · Foundation · Full Body A/B