- Schedule: Strength on Mon/Wed/Fri (or any 3 non-consecutive days)
- Sessions: 35–45 minutes
- Equipment: Dumbbells, bench or sturdy chair, bands, a pull-up bar or TRX (optional)
- Warm-up: 5–7 minutes (walk, light cardio), then 2 mobility moves (e.g., hip circles, shoulder CARs)
- Tempo: 2 seconds up, 2 seconds down; smooth and controlled
- Progression: When you hit the top of the rep range with good form, increase weight slightly next time
- Deload: Week 7 is a light week to protect joints and keep progress steady
- Non-negotiables: Protein target, daily steps, and sleep
Protein, steps, sleep
- Protein: Aim for 0.7–1.0 g per pound of goal body weight. Hit 25–40 g per meal, 3–4 meals.
- Steps: 7,000–10,000 per day. Add 1,000 if you’re below target now.
- Sleep: 7–8 hours. Cut screens 60 minutes before bed, cool dark room, same sleep/wake time.
Movement glossary
- Push: push-up or dumbbell bench/press
- Pull: row (dumbbell, band, cable), assisted pull-up or pulldown
- Hinge: hip hinge like Romanian deadlift
- Squat: goblet squat or box squat
- Carry: farmer carry
- Core: anti-rotation or anti-extension (pallof press, dead bug, plank) Swap variations to fit your joints and equipment.
Weeks 1–4: Build the base Goal: Learn form, own the basics, leave 1–2 reps in the tank.
Day A
- Goblet squat 3×8–10
- Dumbbell bench press or push-up 3×8–10
- One-arm dumbbell row 3×10–12/side
- Romanian deadlift (DB) 3×8–10
- Pallof press 3×10–12/side
- Farmer carry 3×30–40 seconds
Day B
- Box squat or split squat 3×8–10
- Overhead press (DB, seated if needed) 3×8–10
- Lat pulldown or assisted pull-up 3×8–10
- Hip hinge: hip thrust or glute bridge 3×10–12
- Dead bug 3×8–10/side
- Calf raise 3×12–15
Weekly schedule
- Week 1: A, B, A
- Week 2: B, A, B
- Week 3: A, B, A (+2–5 lb if you hit top reps)
- Week 4: B, A, B
Notes
- Rest 60–90 seconds between sets
- Walk 10–20 minutes on 2–3 non-lifting days
- Optional mobility day: 15 minutes hips/shoulders, light core, easy walk
Weeks 5–6: Strength + volume Goal: Slightly heavier loads, a touch more volume.
Day A
- Goblet squat 4×6–8
- DB bench press 4×6–8
- One-arm DB row 4×8–10/side
- Romanian deadlift 3×6–8
- Pallof press 3×10–12/side
- Farmer carry 3×40–60 seconds
Day B
- Split squat 4×6–8/side
- Overhead press 4×6–8
- Lat pulldown or assisted pull-up 4×6–8
- Hip thrust 3×8–10
- Side plank 3×20–30 seconds/side
- Calf raise 3×12–15
Weekly schedule
- Week 5: A, B, A
- Week 6: B, A, B
Notes
- Rest 90 seconds on big lifts, 60 seconds on accessories
- Keep 1 rep in the tank on your last set
Week 7: Deload Goal: Recover, protect joints, keep momentum.
- Use 60–70% of the weight from Week 6
- Do 2 sets for each movement, same exercises as Week 6
- Walk daily, prioritize sleep, hit your protein
Weeks 8–10: Progressive strength focus Goal: Lift heavier with clean form; slightly lower reps on main lifts.
Day A
- Front-loaded squat (goblet or double DB) 4×5–6
- DB bench press 4×5–6
- One-arm DB row 4×6–8/side
- Romanian deadlift 4×5–6
- Pallof press 3×8–10/side, slower tempo
- Farmer carry 4×40–60 seconds
Day B
- Split squat or step-up 4×6–8/side
- Overhead press 4×5–6
- Assisted pull-up or pulldown 4×5–6
- Hip thrust 3×6–8, pause 1 second at top
- Dead bug 3×10–12/side
- Calf raise 3×12–15
Weekly schedule
- Week 8: A, B, A
- Week 9: B, A, B (+2–5 lb if you hit reps)
- Week 10: A, B, A
Notes
- Rest 90–120 seconds on main lifts
- Form first; no grinding reps
Weeks 11–12: Consolidate and test reps Goal: Solidify strength, test rep PRs safely, prep for next cycle.
Day A
- Goblet or double DB squat 3×6, then 1 AMRAP set (leave 1–2 reps in tank)
- DB bench press 3×6, then 1 AMRAP set (RIR 1–2)
- One-arm DB row 3×8, then 1 AMRAP set/side
- Romanian deadlift 3×6
- Pallof press 3×10/side
- Farmer carry 3×60 seconds
Day B
- Split squat 3×6/side, then 1 AMRAP set/side
- Overhead press 3×6, then 1 AMRAP set
- Assisted pull-up or pulldown 4×6–8, last set AMRAP (stop 1 rep shy of failure)
- Hip thrust 3×8
- Side plank 3×30–40 seconds/side
Weekly schedule
- Week 11: A, B, A
- Week 12: B, A, B
Recovery and joint care
- Warm-up moves to rotate: cat-cow, 90/90 hips, band pull-aparts, ankle rocks
- Post-lift: 5 minutes easy walk, light stretch for hips, chest, lats
- Sore joints: swap in box squats for depth control, neutral-grip pressing, incline push-ups, trap-bar RDL if available
Cardio and steps
- On non-lifting days: brisk walk 20–30 minutes, or easy bike/row
- Optional: 5–10 minute walks after meals to help blood sugar and recovery
Nutrition guardrails
- Protein each meal, plus a shake if needed
- Prioritize whole foods; aim for a palm of protein, a fist of veg, a cupped hand of carbs, a thumb of fats per meal; adjust carbs on training days
- Hydration: 2–3 liters per day, add electrolytes if you sweat a lot
When to progress weight
- You can complete all sets at the top of the rep range with clean form
- Bar/dumbbells move at a steady speed, no pain
- Next session, increase by the smallest jump available
Minimum effective plan if busy
- Do Day A only, twice per week
- Keep steps and protein on point
- Sleep 7+ hours, even if workouts are shorter