Your programme

Train with purpose.

Three focused sessions. Each begins with preparation and ends with recovery.

Monday

Upper A

55–65 min

7 exercises · guided warm-up + cool-down

Machine Chest Press

Incline Dumbbell Press

Lat Pulldown

Wednesday

Lower Body

50–60 min

6 exercises · guided warm-up + cool-down

Hack Squat or Leg Press

Dumbbell Goblet Squat

Leg Curl

Friday

Upper B

55–65 min

7 exercises · guided warm-up + cool-down

Incline Machine Press

Seated Cable Row

Assisted Pull-Up