Training Session

Controlled Full Body

45-minute gym session for today

1

Treadmill Warm-Up

1 sets · 6 minutes · 30s rest · 6.5-7.0 km/h easy jog or brisk incline walk
possible with caution
Sets
1
Time
6 minutes
Rest
30s
Load
6.5-7.0 km/h easy jog or brisk incline walk

Recent treadmill warm-ups were tolerated; today it is only a readiness check.

  • Start easier than you think you need.
  • If the knee feels odd, switch to bike and keep the leg press lighter.

Swap option

Same slot, different setup.

Recumbent Bike Warm-Up alternative image

Recumbent Bike Warm-Up

machine · cardio
Swap
Sets
1
Time
6 minutes
Rest
30s
Load
easy to moderate

Use this if the treadmill does not feel clean today.

2

Leg Press

3 sets · 8 reps · 120s rest · 80 kg, then 90 kg, then 100 kg only if set 2 is smooth; otherwise stay at 90 kg
possible with cautionstrengthmachine
Sets
3
Reps
8
Rest
120s
Load
80 kg, then 90 kg, then 100 kg only if set 2 is smooth; otherwise stay at 90 kg
Leg Press illustration 1Leg Press illustration 2

Knee was fine after recent work, so this is the controlled knee-strength slot without a volume spike.

  • Use a stable foot position and a range you can own.
  • No grinding, bouncing, or twisting out of the bottom.

Swap option

Same slot, different setup.

Hack Squat alternative image

Hack Squat

machine · strength
Swap
Sets
3
Reps
8
Rest
120s
Load
50-60 kg, smooth reps only

Use this if leg press is taken, but stay conservative.

3

Romanian Deadlift

3 sets · 8 reps · 90s rest · 40-50 kg, clean hinge
possible with cautionstrengthbarbell
Sets
3
Reps
8
Rest
90s
Load
40-50 kg, clean hinge
Romanian Deadlift illustration 1Romanian Deadlift illustration 2

Hip-dominant posterior-chain work that rotates away from another glute bridge day.

  • Soft knees, hips back, bar close.
  • Stop the range before the low back or hamstrings pull you out of position.

Swap option

Same slot, different setup.

Cable Pull Through alternative image

Cable Pull Through

cable · strength
Swap
Sets
3
Reps
10
Rest
75s
Load
moderate cable load

Use this if Romanian deadlifts feel awkward today.

4

Dumbbell Bench Press with Neutral Grip

3 sets · 8 reps · 90s rest · 14 kg each; 16 kg each only if set 1 is easy
favorablestrengthdumbbell
Sets
3
Reps
8
Rest
90s
Load
14 kg each; 16 kg each only if set 1 is easy
Dumbbell Bench Press with Neutral Grip illustration 1Dumbbell Bench Press with Neutral Grip illustration 2

Stable upper push anchor with clear load guidance.

  • Keep neutral grip and controlled shoulders.
  • Choose clean reps over proving the 16s.

Swap option

Same slot, different setup.

Barbell Bench Press - Medium Grip alternative image

Barbell Bench Press - Medium Grip

barbell · strength
Swap
Sets
3
Reps
8
Rest
90s
Load
30 kg total to start

Use this only if dumbbells are busy.

5

Seated Cable Row

3 sets · 10 reps · 75s rest · moderate, smooth reps; write down the stack number
favorablestrengthcable
Sets
3
Reps
10
Rest
75s
Load
moderate, smooth reps; write down the stack number
Seated Cable Row illustration 1Seated Cable Row illustration 2

This was the successful swap last time, so today it gets planned on purpose.

  • Pull to ribs and pause briefly.
  • Do not lean back to finish reps.

Swap option

Same slot, different setup.

Wide-Grip Lat Pulldown alternative image

Wide-Grip Lat Pulldown

cable · strength
Swap
Sets
3
Reps
10
Rest
75s
Load
30-35 kg, clean reps

Use this if cable row is taken.

6

Lying Leg Curls

2 sets · 12 reps · 60s rest · moderate, 2 reps in reserve
favorablestrengthmachine
Sets
2
Reps
12
Rest
60s
Load
moderate, 2 reps in reserve
Lying Leg Curls illustration 1Lying Leg Curls illustration 2

Small hamstring dose for knee support without adding more leg-press volume.

  • Control the return and keep hips down.
  • Two sets only unless it feels very easy and you have time.

Swap option

Same slot, different setup.

Seated Leg Curl alternative image

Seated Leg Curl

machine · strength
Swap
Sets
2
Reps
12
Rest
60s
Load
a load you could do for 14 clean reps

Use this if the lying curl is busy.

7

Dead Bug

2 sets · 6 each side reps · 45s rest · bodyweight
favorablestrengthbody only
Sets
2
Reps
6 each side
Rest
45s
Load
bodyweight
Dead Bug illustration 1Dead Bug illustration 2

Short trunk work that is easy to finish and log.

  • Slow exhale before each rep.
  • Stop if the low back starts moving around.

Swap option

Same slot, different setup.

Pallof Press alternative image

Pallof Press

cable · strength
Swap
Sets
2
Reps
8 each side
Rest
45s
Load
light cable, around 7.5-10 kg

Use this only if cable setup is free; keep it lighter than the old 12.5 kg attempt.

8

Rowing, Stationary

1 sets · 5 minutes · 0s rest · steady 2:15-2:20/500 m; no sprint finish
possible with cautioncardiomachine
Sets
1
Time
5 minutes
Rest
0s
Load
steady 2:15-2:20/500 m; no sprint finish
Rowing, Stationary illustration 1Rowing, Stationary illustration 2

Enjoyable conditioning, kept steady so it does not turn the session into a fatigue test.

  • Smooth first minute.
  • If legs feel heavy after leg press, cap effort at easy-moderate.

Swap option

Same slot, different setup.

Elliptical Trainer alternative image

Elliptical Trainer

machine · cardio
Swap
Sets
1
Time
7 minutes
Rest
0s
Load
easy to moderate steady pace

Use this if the rower is taken or the knee wants less bend today.