BLUEPRINT / 3 TRAINING DAYS
Upper / lower / full body / 3 days.
Separate upper and lower sessions, followed by a total-body session later in the week.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Upper
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Dumbbell bench press | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Dumbbell curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
Lower
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Dumbbell Romanian deadlift | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Standing machine calf raise | 3 | 10–15 |
| Dead bug | 2 | 6–10 / side |
Full body
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Reverse lunge | 3 | 8–12 / side |
| Machine shoulder press | 3 | 8–12 |
| Chest-supported dumbbell row | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
| Standing machine calf raise | 2 | 10–15 |
Reading the blueprint
The full-body day adds another exposure to several muscle groups. This is a general hybrid example; adjust the exercise overlap and workload to recovery.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance