2-week rotation · beginner core
Workout schedule
Push — 3 sets each
- Barbell bench press 3 × 8–10
- DB incline press 3 × 10
- Cable chest fly (low→high) 3 × 12
- DB shoulder press 3 × 10
- Cable lateral raise 3 × 15 each side
Core finisher — 2 rounds
- Plank hold 2 × 30 sec
- Cable crunch (kneeling) 2 × 15
Rest 60–75s between sets. Cable fly last so chest is pre-fatigued — keep weight light and feel the stretch.
Lower — 3 sets each
- Barbell back squat 3 × 8–10
- Romanian deadlift (DB) 3 × 10
- DB reverse lunges 3 × 10 each leg
- Cable pull-through 3 × 12
Core — 2 rounds
- Dead bug 2 × 8 each side
- Hollow body hold 2 × 20 sec
- Lying leg raises 2 × 12
Cable pull-through is a hinge pattern — drive hips forward, squeeze glutes at the top. Great for the posterior chain.
Cardio — your choice
- Outdoor trail hike (3.2mi) ~60–70 min, moderate pace
- Treadmill run/walk 30–40 min, 15% incline option
- Easy outdoor run 25–35 min, conversational pace
Post-cardio stretch (10 min)
- Hip flexor stretch 60 sec each side
- Hamstring stretch 60 sec each side
- Calf stretch 45 sec each side
Flexible day — swap this with any other day in the week if weather or schedule calls for it. If you skip cardio entirely, treat Wednesday as full rest.
Pull — 3 sets each
- Pull-ups or band-assisted 3 × max (aim 6–10)
- Cable seated row 3 × 12
- DB bent-over row 3 × 10 each side
- Cable face pull 3 × 15
- DB hammer curl 3 × 12
Core finisher — 2 rounds
- Cable woodchop (high→low) 2 × 12 each side
- Side plank 2 × 25 sec each side
Face pulls are essential for shoulder health — especially if you're benching Monday. Don't skip them.
Compound pairs — 3 rounds
- Barbell deadlift 3 × 6–8 (heavier)
- DB push press 3 × 10
- Cable lat pulldown 3 × 12
- DB goblet squat 3 × 12
Core circuit — 2 rounds
- Crunches 2 × 20
- Russian twists 2 × 15 each side
- Plank 2 × 35 sec
Friday is your heaviest compound day — deadlift while fresh. Pair exercises back-to-back with 45s rest between pairs to keep it under 45 min.
Recovery (20–30 min)
- Foam roll — quads, lats, thoracic 10 min
- Full body stretch 15 min
- Easy walk (flat) 20 min optional
You've hit 4 lifting days and a cardio day this week. Saturday is earned rest — don't skip the foam rolling, your lower back will thank you Sunday.
Rest
- No training Sleep, eat well, recover
Muscle is built during rest. If you feel restless, a short walk is fine — but no lifting.
Push — 3 sets each
- DB flat bench press 3 × 10–12
- Cable crossover (high→low) 3 × 12
- DB Arnold press 3 × 10
- Cable overhead tricep ext. 3 × 12
- DB lateral raise 3 × 15
Core — 2 rounds
- Ab wheel rollout (or plank) 2 × 10–12
- Bicycle crunches 2 × 15 each side
Week B swaps barbell bench for DBs — slightly different stimulus. Arnold press hits all three heads of the shoulder.
Pull — 3 sets each
- Cable lat pulldown (wide) 3 × 12
- Cable seated row (close grip) 3 × 10
- DB single-arm row 3 × 10 each side
- Cable face pull 3 × 15
- Cable curl (straight bar) 3 × 12
Core — 2 rounds
- Cable crunch (kneeling) 2 × 15
- Dead bug 2 × 8 each side
Cable curl at the end — biceps are already warmed up from all the rowing. Keep the rep tempo slow on the way down.
Legs — 3 sets each
- Barbell front squat (or goblet) 3 × 8–10
- DB Bulgarian split squat 3 × 8 each leg
- Cable kickback 3 × 12 each leg
- DB calf raises 3 × 20
Core — 2 rounds
- Lying leg raises 2 × 15
- Side plank hip dips 2 × 12 each side
Bulgarian split squats are brutal — start lighter than you think. They build single-leg stability that carries over to everything else.
Cardio — your choice
- Outdoor trail hike (3.2mi) ~60–70 min, moderate pace
- Treadmill run/walk 30–40 min, 15% incline option
- Easy outdoor run 25–35 min, conversational pace
Post-cardio stretch (10 min)
- Hip flexor stretch 60 sec each side
- Hamstring stretch 60 sec each side
Flexible — swap with any day this week. After two days of lifting, Thursday cardio is good active recovery before Friday's session.
Posterior chain — 3 sets each
- Barbell deadlift 3 × 5 (heavy)
- DB good mornings 3 × 12
- Cable pull-through 3 × 15
- DB single-leg RDL 3 × 8 each leg
Core — big effort, 3 rounds
- Cable woodchop (high→low) 3 × 12 each side
- Hollow body hold 3 × 25 sec
- Russian twists 3 × 15 each side
- Plank 3 × 40 sec
Week B Friday is your heaviest deadlift day — 5 rep sets build strength. The posterior chain and big core finish is intentional; this is your peak session of the week.
Recovery (20–30 min)
- Foam roll — hamstrings, glutes, lats 10 min
- Full body stretch 15 min
After a heavy deadlift Friday, Saturday mobility work is important — don't skip it just because it's not "a real workout".
Rest
- No training Sleep, eat well, recover
Full rest. The two-week rotation resets tomorrow — Week A Monday.