How to use this template
3×
Per week
Mon / Wed / Fri or Tue / Thu / Sat — any 3 non-consecutive days
2–3
Sets per exercise
Start with 2. Add a third set in week 3 when sets feel manageable
2–3
Reps in reserve
Stop when you could still do 2–3 more reps. Never grind to failure
4wk
Block length
Complete 4 weeks, then progress — more weight, more reps, or a third set
Sample weekly layout
Mon
Session A
Tue
Rest
Wed
Session B
Thu
Rest
Fri
Session C
Sat
Rest
Sun
Rest
Session A — Lower Emphasis
Warm-Up · 8 min
- 5 min light bike or treadmill walk
- Bodyweight squat — 10 reps, slow and controlled
- Hip flexor stretch — 30 sec each side
- Glute bridge — 10 reps, pause at top
- Cat-cow — 8 slow reps
A
Main lift — straight sets
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Barbell Back SquatChest tall, knees track toes, full depth | 2–3 × 8–10 | 3-1-1-0 | 2–3 min |
B
Superset — alternate B1 and B2
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1Romanian DeadliftHinge at hips, soft knee, bar stays close to legs | 2–3 × 10–12 | 3-1-1-0 | 30 sec |
| B2Dumbbell Bench PressFull range — chest to slight stretch at bottom | 2–3 × 10–12 | 2-1-1-0 | 90 sec |
C
Superset — alternate C1 and C2
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1Leg PressFull depth, don't lock out knees at top | 2–3 × 12–15 | 2-1-1-0 | 30 sec |
| C2PlankNeutral spine, breathe — quality over duration | 2–3 × 20–30 sec | — | 90 sec |
Session B — Upper Emphasis
Warm-Up · 8 min
- 5 min light row or bike
- Band pull-apart — 15 reps
- Shoulder circles — 10 each direction
- Dead bug — 5 reps each side, slow
- Lat stretch on rack — 30 sec each side
A
Main lift — straight sets
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Barbell Bench PressTouch chest, full press — elbows at 45° not flared | 2–3 × 8–10 | 3-1-1-0 | 2–3 min |
B
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1Seated Cable RowPull to lower ribs, squeeze shoulder blades | 2–3 × 10–12 | 2-1-2-0 | 30 sec |
| B2Dumbbell Overhead PressNeutral core, press directly overhead | 2–3 × 10–12 | 2-1-1-0 | 90 sec |
C
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1Lat PulldownLean slightly back, pull to upper chest | 2–3 × 10–12 | 2-1-2-0 | 30 sec |
| C2Reverse LungeStep back, front knee tracks over toes | 2–3 × 8–10 each | 2-1-1-0 | 90 sec |
Session C — Full Body
Warm-Up · 8 min
- 5 min treadmill walk (incline 3–5%)
- World's greatest stretch — 5 reps each side
- Banded clamshell — 12 reps each side
- Scapular push-up — 10 reps
A
Main lift
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Trap Bar DeadliftDrive floor away, neutral spine — or conventional deadlift if no trap bar | 2–3 × 6–8 | 3-1-1-0 | 2–3 min |
B
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1Goblet SquatElbows inside knees, chest tall throughout | 2–3 × 12–15 | 3-1-1-0 | 30 sec |
| B2Chest-Supported DB RowChest on bench, elbows drive back — not flared | 2–3 × 10–12 | 2-1-2-0 | 90 sec |
C
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1Cable Face PullElbows high, pull to forehead — shoulder health priority | 2–3 × 15 | 2-0-2-0 | 30 sec |
| C2Dead BugLow back pressed to floor the entire time — slow and controlled | 2–3 × 8 each side | slow | 90 sec |
Progression rule: Each week, try to add 1–2 reps to each set, or a small amount of weight, before adding a third set. When you can complete 3 × 10 with good form on the main lift, increase the load by 2.5–5 lbs the following week.
Session A — Lower Emphasis
Warm-Up · 8 min
- March in place or jumping jacks — 2 min
- Bodyweight squat — 10 reps, slow
- Hip flexor stretch — 30 sec each side
- Glute bridge — 12 reps, pause at top
- Cat-cow — 8 reps
A
Main lift — straight sets
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Goblet SquatHold DB at chest, elbows inside knees, full depth | 2–3 × 10–12 | 3-1-1-0 | 2 min |
B
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1DB Romanian DeadliftHinge, soft knee, dumbbells run down thighs | 2–3 × 10–12 | 3-1-1-0 | 30 sec |
| B2DB Bench PressFull range to slight stretch at bottom, neutral elbows | 2–3 × 10–12 | 2-1-1-0 | 90 sec |
C
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1DB Hip Thrust (off bench)Upper back on bench, drive hips tall, squeeze glutes | 2–3 × 12–15 | 2-1-2-0 | 30 sec |
| C2PlankNeutral spine, no sagging hips, breathe | 2–3 × 20–30 sec | — | 90 sec |
Session B — Upper Emphasis
Warm-Up · 8 min
- Arm circles — 10 forward, 10 backward
- Band pull-apart or towel pull-apart — 15 reps
- Shoulder CARS — 5 controlled reps each arm
- Dead bug — 5 reps each side
A
Main lift — straight sets
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| DB Bench PressControl the descent, full press — elbows ~45° | 2–3 × 8–10 | 3-1-1-0 | 2 min |
B
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1DB Bent-Over RowHinge 45°, row to hip — not shoulder | 2–3 × 10–12 | 2-1-2-0 | 30 sec |
| B2DB Shoulder PressSeated or standing — press directly overhead, brace core | 2–3 × 10–12 | 2-1-1-0 | 90 sec |
C
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1Single-Arm DB RowKnee and hand on bench, full stretch at bottom | 2–3 × 10–12 each | 2-1-2-0 | 30 sec |
| C2Reverse LungeStep back, front knee over toe, upright torso | 2–3 × 8–10 each | 2-1-1-0 | 90 sec |
Session C — Full Body
Warm-Up · 8 min
- March or step-touch — 2 min
- World's greatest stretch — 5 reps each side
- Lateral band walk (or bodyweight) — 10 steps each direction
- Scapular push-up — 10 reps
A
Main lift
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| DB Sumo DeadliftWide stance, toes out, chest tall — drive hips through at top | 2–3 × 8–10 | 3-1-1-0 | 2 min |
B
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| B1DB Split SquatFront foot forward, back knee drops straight down | 2–3 × 8–10 each | 3-1-1-0 | 30 sec |
| B2Chest-Supported DB RowChest on incline bench, arms hang fully before each rep | 2–3 × 10–12 | 2-1-2-0 | 90 sec |
C
Superset
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| C1DB Lateral RaiseSlight forward lean, lead with elbows — light weight | 2–3 × 12–15 | 2-0-2-0 | 30 sec |
| C2Dead BugPress low back into floor the entire time — control breathing | 2–3 × 8 each side | slow | 90 sec |
Progression rule: Add 1–2 reps each week. When you hit the top of the rep range (e.g. 3 × 12) with good form, move up to the next dumbbell weight the following week and drop back to 3 × 8.
The only progression rule you need
→
Double progression: First add reps, then add weight. If your target is 3 × 8–10 and you hit 3 × 10 with good form — add 2.5–5 lbs next session and drop back to 3 × 8.
→
Weeks 1–2: Start with 2 sets. Learn the movements. Focus on full range of motion and technique.
→
Week 3–4: Move to 3 sets on exercises that feel solid. Add a small amount of weight to the main lift.
→
After 4 weeks: Book a free consult or move into Phase 2 — we add volume, intensity, and variation based on how your body responded.
Ready to go further?
Get a program built specifically for you
This template is the starting point. Personalised coaching means a program that fits your schedule, your body, and your goals — with check-ins and adjustments along the way.
More Information →overhaulfitness.ca