This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Who this is for
- Adults who used to train regularly and have been off for six months or more
- Can fit in three sessions a week, about 30 minutes each
- Have a resistance band at home, plus a low bar nearby or a sturdy 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 · Push & core
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 |
|---|---|---|---|---|
| Push-up | 4 | 8–15 reps | 75 s | — Bodyweight |
| Bodyweight Squat | 3 | 12–15 reps | 60 s | — Bodyweight |
| Plank Hold | 3 | 30 s | 45 s | — Timed |
| Glute Bridge | 3 | 15–20 reps | 45 s | — Bodyweight |
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
Returning trainees progress in small steps of sets and difficulty: in week 1 do 1 set fewer than prescribed, in week 2 return to the prescribed sets, in week 3 shorten the rest between sets by 15 seconds, and in week 4 switch to a harder variation on exercises you complete steadily, or extend the plank hold by 10–15 seconds. Having trained before does not mean you can handle the same intensity now; be conservative in week 1.
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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