PepFitCoach^™

Gym-goers aged 18+ (adjust loads to your level)

5-Day Gym Split

Chest Monday, Back Tuesday, Arms & Shoulders Wednesday, Legs Thursday and a Friday touch-up, with Zone 2 cardio built into the week.

Download the full PDF 🔒

Effort: Most sets at effort 7-8 out of 10 (2-3 reps left in the tank). Friday is lighter: effort 6-7.

Before you start

Complete a readiness check (for example the PAR-Q+) before starting. Get medical clearance first if you have heart, lung, kidney or metabolic disease, are pregnant, or have symptoms such as chest pain, dizziness or unusual breathlessness.
Stop and seek medical help for chest pain or pressure, fainting, severe shortness of breath, or an irregular heartbeat during exercise.
Pain is a signal to modify: reduce the load or range, or swap the exercise. Sharp or joint pain is not something to push through.
This guide is general education, not individualized medical or exercise advice.

Your week

MonChest day
TueBack day + 20-30 min Zone 2
WedArms & shoulders day
ThuLeg day + 20-30 min Zone 2
FriTouch-up day + 30 min Zone 2
SatZone 2 cardio 45-60 min
SunRest

Warm-up (every session)

5 min easy cardio
Arm circles, band pull-aparts and hip circles
2 light warm-up sets of the first exercise

Session · Monday · Chest

YouTube video✋ Overhand
Dumbbell bench press
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you, wrists stacked over your elbows. Palms facing each other (neutral) is fine if your shoulders ache.
Why: The main builder of chest strength and size; dumbbells let each arm work on its own and move more naturally than a bar.
1. Lie on a flat bench, feet flat, shoulder blades squeezed back and down.
2. Hold dumbbells over your chest with palms angled slightly toward each other.
3. Lower to the sides of your mid-chest, elbows at about 45 degrees from your body.
4. Press up and slightly together.
Avoid: Elbows flared straight out at 90 degrees (stresses the shoulder joint) · Bouncing at the bottom · Lifting your bottom off the bench
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell bench press
Feet planted, shoulder blades pinned, lower to mid-chest.
4 x 8-12
In simple words: Lie on a bench and push the weights straight up from your chest, then lower them slowly.
Why: The main builder of chest strength and size; dumbbells let each arm work on its own and move more naturally than a bar.
How to do it right
1. Lie on a flat bench, feet flat, shoulder blades squeezed back and down.
2. Hold dumbbells over your chest with palms angled slightly toward each other.
3. Lower to the sides of your mid-chest, elbows at about 45 degrees from your body.
4. Press up and slightly together.
Avoid: Elbows flared straight out at 90 degrees (stresses the shoulder joint) · Bouncing at the bottom · Lifting your bottom off the bench
Joints: Shoulder history? Use a neutral grip (palms facing each other) or switch to a floor press.
4 x 8-12
YouTube video✋ Overhand
Incline dumbbell press
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you, wrists stacked over your elbows. Palms facing each other (neutral) is fine if your shoulders ache.
Why: Targets the upper chest, which flat pressing misses, for fuller chest development and a stronger lockout overhead.
1. Set the bench to 30–45 degrees; higher turns it into a shoulder press.
2. Shoulder blades back and down, feet planted.
3. Lower the dumbbells to your upper chest with elbows about 45 degrees from your body, not flared out.
4. Press up and slightly back over your shoulders.
Avoid: Bench set too steep · Flaring elbows out wide · Palms facing straight forward with elbows high (pinches the rotator cuff)
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Incline dumbbell press
Bench at 30-45 degrees; press up and slightly back.
3 x 8-12
In simple words: Like a bench press, but with the bench tilted up so you work the top of your chest.
Why: Targets the upper chest, which flat pressing misses, for fuller chest development and a stronger lockout overhead.
How to do it right
1. Set the bench to 30–45 degrees; higher turns it into a shoulder press.
2. Shoulder blades back and down, feet planted.
3. Lower the dumbbells to your upper chest with elbows about 45 degrees from your body, not flared out.
4. Press up and slightly back over your shoulders.
Avoid: Bench set too steep · Flaring elbows out wide · Palms facing straight forward with elbows high (pinches the rotator cuff)
Joints: Turn your palms slightly in (a 'semi-neutral' grip) to take pressure off the rotator cuff.
3 x 8-12
YouTube video✋ Neutral
Dumbbell fly
The faint outline shows where each rep finishes.
Grip: NeutralNeutral: palms face each other, elbows slightly bent like hugging a tree.
Why: Stretches and strengthens the chest through a wide arc, complementing presses.
1. Lie on a bench with dumbbells over your chest, palms facing each other.
2. Keep a soft bend in your elbows.
3. Open your arms wide in an arc until you feel a chest stretch.
4. Hug them back together.
Avoid: Going too heavy · Straightening the arms (strains elbows) · Lowering too deep
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell fly
Soft elbows, wide arc, stop when you feel a chest stretch.
3 x 10-15
In simple words: Lie on a bench and open your arms wide like giving a big hug, then bring them back together.
Why: Stretches and strengthens the chest through a wide arc, complementing presses.
How to do it right
1. Lie on a bench with dumbbells over your chest, palms facing each other.
2. Keep a soft bend in your elbows.
3. Open your arms wide in an arc until you feel a chest stretch.
4. Hug them back together.
Avoid: Going too heavy · Straightening the arms (strains elbows) · Lowering too deep
Joints: Shoulder injury? Skip flies or keep the range short and light.
3 x 10-15
YouTube video✋ Hands flat
Push-up
The faint outline shows where each rep finishes.
Grip: Hands flatHands flat, a little wider than your shoulders, fingers pointing forward.
Why: Works your chest, shoulders, arms and core together, with no equipment.
1. Hands slightly wider than shoulders, body in one straight line.
2. Elbows at about 45 degrees from your body, not flared straight out.
3. Lower your chest toward the floor under control.
4. Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Push-up (incline if needed)
Body in one line, elbows about 45 degrees.
3 x 8-15
In simple words: Keep your body straight like a plank of wood, lower your chest to the floor, then push back up.
Why: Works your chest, shoulders, arms and core together, with no equipment.
How to do it right
1. Hands slightly wider than shoulders, body in one straight line.
2. Elbows at about 45 degrees from your body, not flared straight out.
3. Lower your chest toward the floor under control.
4. Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Joints: Shoulders or wrists sore? Put your hands on a bench (incline) or hold dumbbell handles to keep wrists straight.
3 x 8-15
YouTube video
Plank
The faint outline shows where each rep finishes.
Why: Teaches your whole core to brace, which protects your back during every other lift.
1. Forearms on the floor, elbows under your shoulders.
2. Step your feet back so your body is a straight line.
3. Squeeze your glutes and pull your ribs down.
4. Breathe steadily and hold.
Avoid: Hips sagging toward the floor · Bottom poking up · Holding your breath
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Plank
Glutes on, ribs down, breathe steadily.
3 x 30-45 s
In simple words: Hold your body straight on your forearms and toes. Don't let your hips sag or poke up.
Why: Teaches your whole core to brace, which protects your back during every other lift.
How to do it right
1. Forearms on the floor, elbows under your shoulders.
2. Step your feet back so your body is a straight line.
3. Squeeze your glutes and pull your ribs down.
4. Breathe steadily and hold.
Avoid: Hips sagging toward the floor · Bottom poking up · Holding your breath
Joints: Too hard? Drop to your knees, or do it with your forearms on a bench.
3 x 30-45 s

Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.

Session · Tuesday · Back

YouTube video✋ Overhand
Band pulldown
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you, holding the band ends.
Why: Builds your lats, the large back muscles that give you a strong, upright back and help with pulling.
1. Grip the bar or band a little wider than your shoulders.
2. Sit or stand tall, chest up.
3. Pull your elbows down toward your ribs, bringing the bar to your upper chest.
4. Let your arms rise slowly back up.
Avoid: Leaning far back · Pulling the bar behind your neck · Yanking with momentum
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Lat pulldown
Pull the bar to your upper chest, elbows down to your sides.
4 x 8-12
In simple words: Reach up, then pull your elbows down to your sides like climbing a ladder.
Why: Builds your lats, the large back muscles that give you a strong, upright back and help with pulling.
How to do it right
1. Grip the bar or band a little wider than your shoulders.
2. Sit or stand tall, chest up.
3. Pull your elbows down toward your ribs, bringing the bar to your upper chest.
4. Let your arms rise slowly back up.
Avoid: Leaning far back · Pulling the bar behind your neck · Yanking with momentum
Joints: Use a neutral grip (palms facing each other) if your shoulders complain.
4 x 8-12
YouTube video✋ Neutral
Seated band row
The faint outline shows where each rep finishes.
Grip: NeutralNeutral: palms face each other. Pull with your elbows, not your hands; think of your hands as hooks.
Why: Builds the upper back and helps undo the rounded shoulders that come from desks and phones.
1. Sit tall with the band or cable handles at arm's length.
2. Pull your elbows back past your sides.
3. Squeeze your shoulder blades together.
4. Return slowly until your arms are straight.
Avoid: Rocking backward · Shrugging up · Rounding the back as you return
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Seated cable row
Sit tall, squeeze the shoulder blades together.
3 x 10-12
In simple words: Sit tall and pull the band toward your belly, squeezing your shoulder blades together.
Why: Builds the upper back and helps undo the rounded shoulders that come from desks and phones.
How to do it right
1. Sit tall with the band or cable handles at arm's length.
2. Pull your elbows back past your sides.
3. Squeeze your shoulder blades together.
4. Return slowly until your arms are straight.
Avoid: Rocking backward · Shrugging up · Rounding the back as you return
Joints: Shoulder-friendly when you keep the elbows low.
3 x 10-12
YouTube video✋ Neutral
One-arm dumbbell row
The faint outline shows where each rep finishes.
Grip: NeutralNeutral: palms face each other. Pull with your elbows, not your hands; think of your hands as hooks.
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
1. Put one hand and knee on a bench, back flat like a table.
2. Hold the dumbbell with your arm straight down.
3. Pull your elbow up toward your hip, keeping it close to your body.
4. Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
One-arm dumbbell row
Pull elbow toward the hip, no torso twist.
3 x 10-12 per side
In simple words: Lean on a bench with one hand and pull the weight up to your hip like starting a lawnmower.
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
How to do it right
1. Put one hand and knee on a bench, back flat like a table.
2. Hold the dumbbell with your arm straight down.
3. Pull your elbow up toward your hip, keeping it close to your body.
4. Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Joints: Shoulder-friendly; keep the elbow close to your side.
3 x 10-12 per side
YouTube video✋ Overhand
Dumbbell Romanian deadlift
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you, weights close to your legs the whole way.
Why: Strengthens your hamstrings, glutes and lower back, the muscles that protect your back when you lift anything off the floor.
1. Stand tall holding dumbbells in front of your thighs.
2. Soften your knees and push your hips back like closing a car door with your bottom.
3. Slide the weights down your legs, back flat, until you feel a hamstring stretch.
4. Squeeze your glutes to stand back up.
Avoid: Rounding the back to reach lower · Bending the knees into a squat · Letting the weights drift away from your legs
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell Romanian deadlift
Hinge at the hips, soft knees, flat back.
3 x 8-10
In simple words: Push your hips back like closing a car door with your bottom, slide the weights down your legs, then stand tall.
Why: Strengthens your hamstrings, glutes and lower back, the muscles that protect your back when you lift anything off the floor.
How to do it right
1. Stand tall holding dumbbells in front of your thighs.
2. Soften your knees and push your hips back like closing a car door with your bottom.
3. Slide the weights down your legs, back flat, until you feel a hamstring stretch.
4. Squeeze your glutes to stand back up.
Avoid: Rounding the back to reach lower · Bending the knees into a squat · Letting the weights drift away from your legs
Joints: Back sensitive? Use light weights, stop at mid-shin, or start with glute bridges.
3 x 8-10
YouTube video✋ Overhand, thumbs back
Band face pull
The faint outline shows where each rep finishes.
Grip: Overhand, thumbs backOverhand: palms face down or away from you, thumbs pointing back. Pull the band apart toward your forehead.
Why: Strengthens the rear shoulders and upper back that protect the rotator cuff; a must if you do a lot of pressing.
1. Anchor a band or cable at face height.
2. Hold it with thumbs pointing back, arms straight.
3. Pull toward your face, elbows high and out.
4. Finish with hands beside your ears, then return slowly.
Avoid: Pulling to the chest instead of the face · Leaning back · Going too heavy
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Band or cable face pull
Pull to eye level, elbows high, finish with hands by your ears.
3 x 12-15
In simple words: Pull the band toward your face with your elbows high, ending with your hands by your ears.
Why: Strengthens the rear shoulders and upper back that protect the rotator cuff; a must if you do a lot of pressing.
How to do it right
1. Anchor a band or cable at face height.
2. Hold it with thumbs pointing back, arms straight.
3. Pull toward your face, elbows high and out.
4. Finish with hands beside your ears, then return slowly.
Avoid: Pulling to the chest instead of the face · Leaning back · Going too heavy
Joints: One of the best exercises for shoulder health and rehab-friendly.
3 x 12-15

Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.

Session · Wednesday · Arms & shoulders

YouTube video✋ Overhand
Dumbbell overhead press
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you, wrists stacked over your elbows. Palms facing each other (neutral) is fine if your shoulders ache.
Why: Strengthens your shoulders and triceps for lifting things overhead, like putting bags on a high shelf.
1. Hold dumbbells at shoulder height, palms facing slightly toward each other.
2. Brace your core and squeeze your glutes.
3. Press the weights straight up until your arms are almost straight.
4. Lower back to your shoulders under control.
Avoid: Arching the lower back · Pressing the weights forward instead of up · Locking the elbows hard
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell overhead press
Brace the core, press straight up, avoid arching the low back.
4 x 8-10
In simple words: Hold the weights at your shoulders and push them straight up over your head.
Why: Strengthens your shoulders and triceps for lifting things overhead, like putting bags on a high shelf.
How to do it right
1. Hold dumbbells at shoulder height, palms facing slightly toward each other.
2. Brace your core and squeeze your glutes.
3. Press the weights straight up until your arms are almost straight.
4. Lower back to your shoulders under control.
Avoid: Arching the lower back · Pressing the weights forward instead of up · Locking the elbows hard
Joints: Shoulder injury? Skip overhead pressing; do face pulls and lateral raises with light weights instead.
4 x 8-10
YouTube video✋ Palms down
Dumbbell lateral raise
The faint outline shows where each rep finishes.
Grip: Palms downPalms face the floor at the top, pinkies no higher than your thumbs.
Why: Builds the side of the shoulders for width and shoulder stability.
1. Stand tall holding light dumbbells at your sides.
2. Lift your arms out to the sides, leading with your elbows.
3. Stop at shoulder height, thumbs level with or slightly below your pinkies' line.
4. Lower slowly.
Avoid: Swinging the weights up · Going above shoulder height · Shrugging
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell lateral raise
Lead with the elbows, raise to shoulder height, light weight.
3 x 12-15
In simple words: Lift light weights out to your sides until your arms are level with your shoulders.
Why: Builds the side of the shoulders for width and shoulder stability.
How to do it right
1. Stand tall holding light dumbbells at your sides.
2. Lift your arms out to the sides, leading with your elbows.
3. Stop at shoulder height, thumbs level with or slightly below your pinkies' line.
4. Lower slowly.
Avoid: Swinging the weights up · Going above shoulder height · Shrugging
Joints: Shoulder pinching? Raise slightly forward of your body (about 30 degrees) and use lighter weights.
3 x 12-15
YouTube video✋ Underhand
Dumbbell biceps curl
The faint outline shows where each rep finishes.
Grip: UnderhandUnderhand: palms face up or toward you. Keep your wrists straight, not curled back.
Why: Strengthens the arms for carrying, lifting and pulling.
1. Stand tall, dumbbells at your sides, elbows pinned to your ribs.
2. Curl the weights up toward your shoulders.
3. Squeeze at the top.
4. Lower slowly until your arms are straight.
Avoid: Swinging your body · Elbows drifting forward · Dropping the weights fast
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dumbbell biceps curl
Elbows pinned to your sides, no swinging.
3 x 10-12
In simple words: Keep your elbows by your sides and bend your arms to bring the weights up to your shoulders.
Why: Strengthens the arms for carrying, lifting and pulling.
How to do it right
1. Stand tall, dumbbells at your sides, elbows pinned to your ribs.
2. Curl the weights up toward your shoulders.
3. Squeeze at the top.
4. Lower slowly until your arms are straight.
Avoid: Swinging your body · Elbows drifting forward · Dropping the weights fast
Joints: Hammer grip (palms facing each other) is easier on the elbows and wrists.
3 x 10-12
YouTube video✋ Underhand
Dumbbell biceps curl
The faint outline shows where each rep finishes.
Grip: UnderhandUnderhand: palms face up or toward you. Keep your wrists straight, not curled back.
Why: Strengthens the arms for carrying, lifting and pulling.
1. Stand tall, dumbbells at your sides, elbows pinned to your ribs.
2. Curl the weights up toward your shoulders.
3. Squeeze at the top.
4. Lower slowly until your arms are straight.
Avoid: Swinging your body · Elbows drifting forward · Dropping the weights fast
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Hammer curl
Palms facing each other, slow on the way down.
2 x 10-12
In simple words: Keep your elbows by your sides and bend your arms to bring the weights up to your shoulders.
Why: Strengthens the arms for carrying, lifting and pulling.
How to do it right
1. Stand tall, dumbbells at your sides, elbows pinned to your ribs.
2. Curl the weights up toward your shoulders.
3. Squeeze at the top.
4. Lower slowly until your arms are straight.
Avoid: Swinging your body · Elbows drifting forward · Dropping the weights fast
Joints: Hammer grip (palms facing each other) is easier on the elbows and wrists.
2 x 10-12
YouTube video✋ Both hands cup the top end
Overhead triceps extension
The faint outline shows where each rep finishes.
Grip: Both hands cup the top endCup the top end of one dumbbell with both palms, thumbs wrapped around the handle.
Why: Builds the back of the arms, which do most of the work in pushing and pressing.
1. Hold one dumbbell overhead with both hands.
2. Keep your elbows pointing up, close to your head.
3. Lower the weight behind your head by bending your elbows.
4. Straighten back up.
Avoid: Elbows flaring out wide · Arching the lower back
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Overhead triceps extension
Elbows point up and stay close to your head.
3 x 10-12
In simple words: Hold one weight over your head, bend your elbows to lower it behind your head, then straighten up.
Why: Builds the back of the arms, which do most of the work in pushing and pressing.
How to do it right
1. Hold one dumbbell overhead with both hands.
2. Keep your elbows pointing up, close to your head.
3. Lower the weight behind your head by bending your elbows.
4. Straighten back up.
Avoid: Elbows flaring out wide · Arching the lower back
Joints: Shoulder injury? Use band pushdowns instead of overhead work.
3 x 10-12
YouTube video✋ Overhand
Band triceps pushdown
The faint outline shows where each rep finishes.
Grip: OverhandOverhand: palms face down or away from you on the band, elbows pinned to your sides.
Why: Trains the triceps with no overhead strain, so it suits most shoulders.
1. Anchor a band high, or use a cable.
2. Elbows pinned at your sides.
3. Push down until your arms are straight.
4. Let it rise slowly to about chest height.
Avoid: Elbows drifting forward · Leaning over the band
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Cable or band triceps pushdown
Elbows at your sides, straighten fully, control the return.
3 x 12-15
In simple words: Keep your elbows by your sides and push the band down until your arms are straight.
Why: Trains the triceps with no overhead strain, so it suits most shoulders.
How to do it right
1. Anchor a band high, or use a cable.
2. Elbows pinned at your sides.
3. Push down until your arms are straight.
4. Let it rise slowly to about chest height.
Avoid: Elbows drifting forward · Leaning over the band
Joints: Shoulder-friendly; a good triceps choice after an injury.
3 x 12-15

Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.

Session · Thursday · Legs

YouTube video✋ Cup the top end
Goblet squat
The faint outline shows where each rep finishes.
Grip: Cup the top endHold one dumbbell upright at your chest, both palms cupped under the top end, elbows pointing down.
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
1. Hold one dumbbell vertically against your chest, elbows pointing down.
2. Feet shoulder-width, toes slightly out.
3. Sit down between your heels with your chest tall, knees following your toes.
4. Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Goblet squat
Chest tall, knees track over toes, full controlled depth.
4 x 8-12
In simple words: Hold one weight at your chest and sit down like there's a chair behind you, then stand back up.
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
How to do it right
1. Hold one dumbbell vertically against your chest, elbows pointing down.
2. Feet shoulder-width, toes slightly out.
3. Sit down between your heels with your chest tall, knees following your toes.
4. Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Joints: Knees sore? Squat to a bench (box squat) so you only go as low as feels good.
4 x 8-12
YouTube video
Reverse lunge
The faint outline shows where each rep finishes.
Why: Trains each leg on its own, fixing left-right imbalances and building the balance you need for stairs and walking.
1. Stand tall, hands on hips or holding dumbbells.
2. Take a long step backward and lower your back knee toward the floor.
3. Keep your front shin fairly upright and your weight in the front heel.
4. Push through the front foot to step back up.
Avoid: Front knee shooting far past the toes · Leaning the torso forward · Rushing the step
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Reverse lunge
Step back, lower under control, drive through the front foot.
3 x 8-10 per side
In simple words: Take a big step backward, bend both knees, then push off your front foot to come back.
Why: Trains each leg on its own, fixing left-right imbalances and building the balance you need for stairs and walking.
How to do it right
1. Stand tall, hands on hips or holding dumbbells.
2. Take a long step backward and lower your back knee toward the floor.
3. Keep your front shin fairly upright and your weight in the front heel.
4. Push through the front foot to step back up.
Avoid: Front knee shooting far past the toes · Leaning the torso forward · Rushing the step
Joints: Knees sore? Shorten the step, hold a counter, or swap for a box squat or glute bridge.
3 x 8-10 per side
YouTube video
Glute bridge
The faint outline shows where each rep finishes.
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
1. Lie on your back, knees bent, feet flat and hip-width apart.
2. Tuck your ribs down and press your lower back gently into the floor.
3. Drive through your heels to lift your hips into a straight line from shoulders to knees.
4. Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Hip thrust or glute bridge
Pause and squeeze at the top, ribs down.
3 x 10-15
In simple words: Lie on your back with knees bent and lift your hips up like a bridge, then lower slowly.
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
How to do it right
1. Lie on your back, knees bent, feet flat and hip-width apart.
2. Tuck your ribs down and press your lower back gently into the floor.
3. Drive through your heels to lift your hips into a straight line from shoulders to knees.
4. Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Joints: One of the most back- and knee-friendly exercises there is.
3 x 10-15
YouTube video
Step-up
The faint outline shows where each rep finishes.
Why: Builds leg strength and balance for real-life stairs and curbs.
1. Stand facing a sturdy step or box.
2. Place your whole foot on it.
3. Push through that heel to stand up tall on the step.
4. Step down slowly with control.
Avoid: Pushing off the back foot · Knee caving in · Using a box that's too high
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Step-up
Whole foot on the box, push through the heel.
3 x 8-10 per side
In simple words: Step up onto a sturdy box or step with one foot, stand tall, then step back down.
Why: Builds leg strength and balance for real-life stairs and curbs.
How to do it right
1. Stand facing a sturdy step or box.
2. Place your whole foot on it.
3. Push through that heel to stand up tall on the step.
4. Step down slowly with control.
Avoid: Pushing off the back foot · Knee caving in · Using a box that's too high
Joints: Knees sore? Use a lower step, hold a rail, or swap for glute bridges.
3 x 8-10 per side
YouTube video
Standing calf raise
The faint outline shows where each rep finishes.
Why: Strong calves help with balance, walking speed and ankle stability, and they pump blood back up from your legs.
1. Stand tall with feet hip-width apart.
2. Rise up onto the balls of your feet as high as you can.
3. Pause at the top.
4. Lower your heels slowly.
Avoid: Bouncing · Rolling onto the outside of the foot · Only doing half the movement
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Standing calf raise
Full stretch at the bottom, pause at the top.
3 x 12-15
In simple words: Stand tall and rise up onto your tiptoes, then lower your heels back down.
Why: Strong calves help with balance, walking speed and ankle stability, and they pump blood back up from your legs.
How to do it right
1. Stand tall with feet hip-width apart.
2. Rise up onto the balls of your feet as high as you can.
3. Pause at the top.
4. Lower your heels slowly.
Avoid: Bouncing · Rolling onto the outside of the foot · Only doing half the movement
Joints: Hold a wall or counter if your balance isn't steady.
3 x 12-15

Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.

Session · Friday · Touch-up

YouTube video✋ Cup the top end
Goblet squat
The faint outline shows where each rep finishes.
Grip: Cup the top endHold one dumbbell upright at your chest, both palms cupped under the top end, elbows pointing down.
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
1. Hold one dumbbell vertically against your chest, elbows pointing down.
2. Feet shoulder-width, toes slightly out.
3. Sit down between your heels with your chest tall, knees following your toes.
4. Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Goblet squat
Lighter than Thursday; smooth, quality reps.
2 x 10
In simple words: Hold one weight at your chest and sit down like there's a chair behind you, then stand back up.
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
How to do it right
1. Hold one dumbbell vertically against your chest, elbows pointing down.
2. Feet shoulder-width, toes slightly out.
3. Sit down between your heels with your chest tall, knees following your toes.
4. Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Joints: Knees sore? Squat to a bench (box squat) so you only go as low as feels good.
2 x 10
YouTube video✋ Hands flat
Push-up
The faint outline shows where each rep finishes.
Grip: Hands flatHands flat, a little wider than your shoulders, fingers pointing forward.
Why: Works your chest, shoulders, arms and core together, with no equipment.
1. Hands slightly wider than shoulders, body in one straight line.
2. Elbows at about 45 degrees from your body, not flared straight out.
3. Lower your chest toward the floor under control.
4. Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Push-up (incline if needed)
Stop 3 reps short of your limit.
2 x 8-12
In simple words: Keep your body straight like a plank of wood, lower your chest to the floor, then push back up.
Why: Works your chest, shoulders, arms and core together, with no equipment.
How to do it right
1. Hands slightly wider than shoulders, body in one straight line.
2. Elbows at about 45 degrees from your body, not flared straight out.
3. Lower your chest toward the floor under control.
4. Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Joints: Shoulders or wrists sore? Put your hands on a bench (incline) or hold dumbbell handles to keep wrists straight.
2 x 8-12
YouTube video✋ Neutral
One-arm dumbbell row
The faint outline shows where each rep finishes.
Grip: NeutralNeutral: palms face each other. Pull with your elbows, not your hands; think of your hands as hooks.
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
1. Put one hand and knee on a bench, back flat like a table.
2. Hold the dumbbell with your arm straight down.
3. Pull your elbow up toward your hip, keeping it close to your body.
4. Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
One-arm dumbbell row
Moderate weight, full range.
2 x 10-12 per side
In simple words: Lean on a bench with one hand and pull the weight up to your hip like starting a lawnmower.
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
How to do it right
1. Put one hand and knee on a bench, back flat like a table.
2. Hold the dumbbell with your arm straight down.
3. Pull your elbow up toward your hip, keeping it close to your body.
4. Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Joints: Shoulder-friendly; keep the elbow close to your side.
2 x 10-12 per side
YouTube video
Dead bug
The faint outline shows where each rep finishes.
Why: Trains the deep core muscles that keep your lower back stable, without straining your back.
1. Lie on your back, arms pointing at the ceiling, knees bent at 90 degrees over your hips.
2. Press your lower back gently into the floor.
3. Slowly reach one arm overhead and straighten the opposite leg.
4. Return and switch sides.
Avoid: Lower back lifting off the floor · Moving too fast · Holding your breath
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Dead bug
Low back stays in contact with the floor.
3 x 8 per side
In simple words: Lie on your back with arms and legs up, then slowly stretch one arm and the opposite leg out while your back stays flat.
Why: Trains the deep core muscles that keep your lower back stable, without straining your back.
How to do it right
1. Lie on your back, arms pointing at the ceiling, knees bent at 90 degrees over your hips.
2. Press your lower back gently into the floor.
3. Slowly reach one arm overhead and straighten the opposite leg.
4. Return and switch sides.
Avoid: Lower back lifting off the floor · Moving too fast · Holding your breath
Joints: Very back-friendly. Keep the movement small at first.
3 x 8 per side
YouTube video✋ Neutral, squeeze hard
Farmer carry
The faint outline shows where each rep finishes.
Grip: Neutral, squeeze hardNeutral: palms face each other, squeezing the handles hard. Shoulders down and back.
Why: Builds grip strength, core stability and posture: grip strength is one of the best predictors of healthy aging.
1. Pick up a heavy dumbbell in each hand.
2. Stand tall, shoulders down and back.
3. Walk with short, steady steps for 20–40 meters, about 30–45 seconds (shorter as you get older or when starting out).
4. Set the weights down by bending your knees, rest 60–90 seconds, and repeat 2–3 times.
5. Stop the walk early if your grip slips or your posture starts to bend.
Avoid: Leaning to one side · Shrugging the shoulders · Rounding the back to pick them up
Watch videos of this exercise on YouTube
Opens YouTube. Pick a video from a certified coach or physical therapist.
Farmer carry
Tall posture, steady steps, grip hard.
3 x 30-40 m
In simple words: Hold a heavy weight in each hand and walk tall, like carrying shopping bags.
Why: Builds grip strength, core stability and posture: grip strength is one of the best predictors of healthy aging.
How to do it right
1. Pick up a heavy dumbbell in each hand.
2. Stand tall, shoulders down and back.
3. Walk with short, steady steps for 20–40 meters, about 30–45 seconds (shorter as you get older or when starting out).
4. Set the weights down by bending your knees, rest 60–90 seconds, and repeat 2–3 times.
5. Stop the walk early if your grip slips or your posture starts to bend.
Avoid: Leaning to one side · Shrugging the shoulders · Rounding the back to pick them up
Joints: Start light; one weight in one hand (suitcase carry) also trains the side core.
3 x 30-40 m

Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.

Cardio & daily movement

Zone 2 is an easy, steady pace where you can still talk in full sentences: roughly 60-70% of your maximum heart rate.
Do it after Tuesday, Thursday and Friday sessions and as a longer Saturday session: about 150+ minutes a week in total.
Walk on an incline, cycle, use the elliptical or a slow stair climber. See the Zone 2 cardio page for how to find your zone.

How to progress

Double progression: when you hit the top of the rep range on every set, add a small amount of weight next week.
Keep a log of weights and reps; beat last week by one rep or a little weight on at least one exercise.
Every 6-8 weeks, take a lighter week with about half the sets.

Notes for you

Resistance training at least 3 days a week is the foundation. Guidelines call for 2+ days; 3 gives more margin for keeping muscle, especially while losing weight.
On a prescribed GLP-1 medicine, part of the weight lost can be muscle. Lifting 3+ days a week plus enough protein are the main tools to protect it.
Short on time? Train Monday, Wednesday and Friday and do the Friday touch-up session each time, plus Zone 2 on two other days.
Never change a medication dose to fit training. Dosing is decided only by your prescriber.

References

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