MAIN LIFTS (Goblet Squat, DB Bench, Leg Press, RDL, Lat Pulldown, Shoulder Press) Weeks 1–4 Pick a weight you can control Goal each week:
• +5 lb OR • +1–2 reps • Leave 1–2 reps in reserve Weeks 5–8 • Weight increases slow • Add load every 1–2 weeks • If reps drop below range → stay there until you earn it Weeks 9–12 Heaviest phase (still beginner) • Rep ranges tighten • Weight only goes up if form stays clean Rule: If form looks sketchy, the weight doesn’t count. ACCESSORY LIFTS (Lunges, rows, curls, triceps, laterals) • Add reps first • Once you hit top reps → add weight • Small jumps only (2.5–5 lb) FINISHERS Never add weight • Progress by:
• More reps • More rounds • Faster completion Finishers are for conditioning — not ego lifting. ⭐️ No machines? No problem. LOWER BODY • Leg Press → Goblet Squat • Ham Curl Machine → Stability Ball Curl / Slider Curl • Hip Thrust Machine → DB Glute Bridge • Step-Ups → Reverse Lunges UPPER PUSH • DB Bench → Floor Press • Shoulder Press → Seated DB Press • Triceps Pushdown → Band Pushdown / DB Skull Crushers • Incline DB Press → Feet-Elevated Push-Ups UPPER PULL • Lat Pulldown → Band Pulldown / One-Arm DB Row • Cable Row → Chest-Supported DB Row • Face Pull → Band Pull-Apart • Assisted Pull-Up → Inverted Row CORE & CARRIES • Pallof Press → Band Anti-Rotation Hold • Farmer Carry → Heavy DB Hold March • Plank → Dead Bug / Hollow Hold Same reps. Same intent. Same progress rules.