This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Who this is for
- Adults with no training experience who prefer shorter, more frequent practice
- Can fit in three sessions a week, about 25 minutes each
- Have a low bar nearby, or a sturdy, stable table at home
Not for
- People recovering from injury, after surgery, or with clear pain or medical restrictions (consult a doctor or rehabilitation professional first)
- Advanced trainees with specific goals such as contest preparation, specialised strength work or a fat-loss push (outside the scope of this first release)
- Minors and people who are pregnant or postpartum (train under professional supervision)
Weekly schedule
Per training day: exercises, sets, reps or seconds, rest and starting load. Load basis comes from the exercise definition and is never mixed.
Day 1 · Full body A
5-min warm-up: 2 min marching/jumping jacks, joint circles, then one light set of squats and push-ups.
| Exercise | Sets | Reps / seconds | Rest | Starting load · basis |
|---|---|---|---|---|
| Bodyweight Squat | 2 | 10–15 reps | 60 s | — Bodyweight |
| Push-up Switch to kneeling push-ups if you cannot do 6 standard reps | 2 | 6–12 reps | 60 s | — Bodyweight |
| Inverted Row (table or bar) Bend the knees to make it easier | 2 | 6–12 reps | 60 s | — Bodyweight |
| Plank Hold | 2 | 20 s | 45 s | — Timed |
Cool-down: 2 min easy walk and 20–30 s gentle stretches for the muscles trained.
At least 24 hours between training days (reviewed template rule)
Progression
Beginners progress by reps: in week 1 work at the lower end of the prescribed rep range, in week 2 aim for the middle, and in week 3 reach the upper end; in week 4, add 1 set to each exercise on top of the upper end (if time allows). Once you hit the reps with stable form, consider a harder variation (for example, push-ups from kneeling to standard). Do not chase failure; leave 2–3 reps in reserve on every set.
Progression notes are for reading; the system never adds load, sets or changes prescriptions automatically.
FAQ
Do the first 3 exercises in order with 1 fewer set each, or shorten the rest between sets to the lower end of the prescription; do not merge two days into one.
Bodyweight exercises need almost no space. If you have no bar or sturdy table for the inverted row, substitute the standing band row (see this program's substitution rules) and choose the substitute when logging.
Continue from the day you missed; do not make up two sessions in one day, just shift the week's schedule. On a 3-day schedule, leave at least 24 hours between sessions and avoid three days in a row.
General muscle soreness in the 1–2 days after starting a new program or increasing load is common and usually eases within a few days. If you have joint pain, sharp pain, swelling, or soreness that keeps getting worse, stop training and consult a professional; the content on this site does not replace medical advice.
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