Programme
Week 1, as run.
Lower-biased full body. Four sessions. Further weeks land when they are run.
Week 1 as I'm running it, from 8 September 2026. Four sessions of five exercises: a lower lead, an upper lead, two accessories, one closer. Legs and glutes four times a week, calves twice, one core slot for the back. Add weight when the top of the rep range is hit on all working sets two sessions running; small jumps on machines are fine. If a session runs over 60 minutes the closer goes, never the lead.
| Exercise | Sets x reps | Rest |
|---|---|---|
| Hack squat (machine) Lead. Ramp, then three hard sets. My top set, week 1: about 135 kg. | 3 x 10 to 12 | 180 s |
| Leg extension (machine) Two-second hold at the top. Last set 0 to 1 in reserve. About 100 kg. | 2 x 12 to 15 | 90 s |
| Chest press (iso-lateral machine) After a ramp. About 81 kg. | 3 x 10 to 12 | 150 s |
| Lateral raise (cable) About 11 kg. | 2 x 12 to 15 | 90 s |
| Calf extension (machine) Heavy day. Full stretch, two-second pause at the bottom, no bounce. About 181 kg. | 3 x 12 to 15 | 90 s |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Hip thrust (machine) Pause and squeeze at the top. About 130 kg. | 3 x 12 to 15 | 150 s |
| Seated leg curl (machine) About 59 kg. | 3 x 12 to 15 | 90 s |
| Row (iso-lateral machine) First set lighter. About 72 kg. | 3 x 10 to 12 | 120 s |
| Face pull 41 to 50 kg. | 2 x 15 to 20 | 60 s |
| Dead bug Slow. Low back flat on the floor. The back's insurance, three minutes. | 2 x 10 each side | 60 s |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Leg press (horizontal machine) Deep, controlled. 181 to 186 kg. | 3 x 12 to 15 | 150 s |
| Bulgarian split squat (dumbbell) Rear foot on a bench, slight forward lean, long stride for the glutes. Own the balance before adding weight. Starting at 12 kg a hand. | 3 x 10 to 12 each leg | 120 s |
| Shoulder press (dumbbell) About 20 kg a hand. | 3 x 10 to 12 | 120 s |
| Lateral raise (cable) About 11 kg. | 2 x 12 to 15 | 90 s |
| Hip abduction (machine) Finisher. Lean forward. First to drop if short on time. About 91 kg. | 2 x 15 to 20 | 60 s |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Back extension (weighted) Glute-biased: hinge at the hips, upper back slightly rounded, squeeze at the top, no spinal hyperextension. Starting with a 20 kg plate. If the bench is taken: dumbbell Romanian deadlift, 3 x 10 to 12, light. | 3 x 12 to 15 | 120 s |
| Lying leg curl (machine) About 41 kg. | 2 x 12 to 15 | 90 s |
| Lat pulldown (machine) After a ramp. About 86 kg. | 3 x 10 to 12 | 120 s |
| Bicep curl (barbell) About 30 kg. | 2 x 8 to 10 | 90 s |
| Seated calf raise Soleus day. Full stretch, two-second pause, no bounce. Finding the weight. | 3 x 15 to 20 | 60 s |
FridayRest. Spin only, 30 to 40 minutes, conversational. Optional; skipped if sleep was lost. Never before a lift.
SaturdayRest
SundayRest