A complete three-month rebuild: three full-body lifts per week, progressive conditioning, and a structure simple enough to actually finish.
The Weekly Split
| Day | Focus |
|---|---|
| Monday | Full Body A — Squat focus |
| Wednesday | Full Body B — Hinge and press focus |
| Friday | Full Body C — Pull and carry focus |
| Saturday | Optional conditioning walk or swim |
The Program
This plan exists for one reason: most people do not fail workouts, they fail complexity. Twelve weeks, three lifts per week, one page of rules. Every session trains the whole body with a different anchor — squat, hinge, pull — so nothing gets ignored and nothing gets overcooked.
Weeks 1 to 4 build the base. Learn the movements, stop two reps short of failure, and write down every weight. Weeks 5 to 8 add load: one heavy top set of five, then two back-off sets of eight. Weeks 9 to 12 push density — same lifts, shorter rests, plus a ten-minute conditioning finisher.
Session A: goblet or back squats, bench press or push-ups, Romanian deadlifts, one-arm rows, planks, farmer carries. Session B: trap bar deadlifts, overhead press, split squats, lat pulldowns or pull-ups, hanging raises. Session C: front squats or leg press, incline dumbbell press, chest-supported rows, hip thrusts, sled or hill finisher.
Progress by the log, not by feel. When all sets hit the top of the rep range with clean form, add weight next session. Miss the log for more than one week, repeat the week. That single rule is the difference between finishing and restarting.
Conditioning stays low-skill: incline walking, cycling or swimming, twelve minutes growing to twenty-five. The goal is a body that recovers between sessions, not one that limps between them.
Run it once and log honestly, and the mirror takes care of itself by week twelve. Most people who finish this plan immediately run it again at heavier weights — that is the intended lifecycle.
Program published as original editorial content. Pair it with the training guides for technique detail.
