Your 12-week strength, protein and body-recomposition plan. Tap any session to load it straight into the Workout Player — it returns you right here when you finish.
RPE 6–7 · own every movement, groove technique, 3-second lowering.
Goblet Squat, Reverse Lunge, Bulgarian Split Squat…
Start session →Dumbbell Bench Press, Dumbbell Shoulder Press, Incline Push-Up…
Start session →Dumbbell Romanian Deadlift, Step-Up, Heel Raise…
Start session →Bent-Over Dumbbell Row, Lat Pulldown, Dumbbell Curl…
Start session →RPE 7–8 · reps drop slightly, load and sets rise.
Goblet Squat, Reverse Lunge, Bulgarian Split Squat…
Start session →Dumbbell Bench Press, Dumbbell Shoulder Press, Incline Push-Up…
Start session →Dumbbell Romanian Deadlift, Step-Up, Heel Raise…
Start session →Bent-Over Dumbbell Row, Lat Pulldown, Dumbbell Curl…
Start session →RPE 8 · heavier 5×5 on the main lifts, accessories stay strong.
Barbell Back Squat, Reverse Lunge, Bulgarian Split Squat…
Start session →Dumbbell Bench Press, Dumbbell Shoulder Press, Incline Push-Up…
Start session →Barbell Romanian Deadlift, Step-Up, Heel Raise…
Start session →Bent-Over Dumbbell Row, Lat Pulldown, Dumbbell Curl…
Start session →