This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Who this is for
- Adults with previous gym experience who have been off for six months or more
- Can only get to the gym twice a week, about 50 minutes each
- Want to rebuild training volume with an upper/lower split
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 · Lower
5-min warm-up: 3 min bike/brisk walk, mobility, then an empty-bar warm-up set for barbell lifts (counted as the prescribed warm-up set).
| Exercise | Sets | Reps / seconds | Rest | Starting load · basis |
|---|---|---|---|---|
| Barbell Back Squat Two warm-up sets building up from the empty bar | 4 incl. 2 warm-up | 6–8 reps | 150 s | 20 kg Barbell total (bar + plates) |
| Romanian Deadlift | 3 incl. 1 warm-up | 8–10 reps | 120 s | 20 kg Barbell total (bar + plates) |
| Lying Leg Curl | 3 | 10–12 reps | 60 s | — Machine stack |
| Dumbbell Goblet Squat Light accessory work | 2 | 12–15 reps | 75 s | — Dumbbells combined |
| Plank Hold | 3 | 30 s | 45 s | — Timed |
Cool-down: 2 min easy walk and 20–30 s gentle stretches for the muscles trained.
At least 48 hours between training days (reviewed template rule)
Progression
Returning trainees progress in small steps of sets and load: in week 1 do 1 set fewer than prescribed and use barbell weights clearly below your pre-layoff level; in week 2 return to the prescribed sets; in weeks 3–4, add the smallest plates each week on exercises where you complete the upper end of the range with good form. Do not set weights from your pre-layoff records, and do not chase failure.
Progression notes are for reading; the system never adds load, sets or changes prescriptions automatically.
FAQ
Keep the day's barbell/main lifts with 1 fewer set each and drop the final single-joint exercise; do not merge two days into one.
Use a substitute exercise reviewed for this program (such as the dumbbell bench press for the barbell bench press, or the dumbbell goblet squat for the barbell back squat), choose the substitute when logging and note the reason; you can also do the day's next exercise first and come back.
Continue from the day you missed; do not make up two sessions in one day, just shift the week's schedule. On a 2-day schedule, leave at least 48 hours between sessions.
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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