Build strength with a plan you can repeat.

Use four movement patterns

Build sessions around a squat, hinge, push and pull. Add loaded carries or direct core work when time allows. This covers the major demands of general strength without filling the week with redundant exercises.

Train three days each week

Alternate two full-body sessions and leave at least one rest day between them.

• Session A: squat, horizontal push, row and carry.
• Session B: hinge, vertical push, pulldown and split squat.
• Complete two to four working sets per exercise.

Progress one variable

Keep technique stable, then add one repetition or a small amount of load. When form breaks down, end the set. Recorded, repeatable progress matters more than exhausting a muscle in one workout.