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This plan provides two-day and three-day versions. Print the tables or save them to your phone, then record the exact exercise, resistance, and repetitions completed.
Two-day plan
Day A
| Exercise | Sets × repetitions | Result |
|---|---|---|
| Squat or leg press | 2–3 × 6–12 | |
| Chest press or incline push-up | 2–3 × 6–12 | |
| Cable or band row | 2–3 × 8–12 | |
| Romanian deadlift | 2–3 × 8–12 | |
| Farmer carry | 2 × 20–40 seconds |
Day B
| Exercise | Sets × repetitions | Result |
|---|---|---|
| Supported split squat or step-up | 2–3 × 6–10 each side | |
| Lat pulldown or band pulldown | 2–3 × 8–12 | |
| Seated overhead press | 2–3 × 6–12 | |
| Hip bridge or hip thrust | 2–3 × 8–15 | |
| Dead bug or Pallof press | 2 × 6–12 each side |
Three-day version
Use A on Monday and B on Wednesday. On Friday, repeat A with only two sets, then begin the next week with B. This rotation gives each workout similar exposure across two weeks.
Choose resistance and rest
Use a load that leaves about two or three good repetitions possible. Rest one to three minutes and begin the next set when breathing and focus are ready. During week one, one set may be enough for unfamiliar movements.
ACSM's current review supports resistance work for the major muscle groups at least twice weekly and finds benefits across many simple program styles (ACSM position stand).
Progression rule
When every set reaches the top of the range with controlled form, add the smallest available resistance and return to the lower end. If the jump is too large, add one repetition or improve the range first.
Recovery and substitutions
Leave a day between full-body sessions when possible. Swap an exercise when equipment is unavailable or the movement causes pain. Pelvic heaviness, leakage, persistent joint pain, chest symptoms, fainting, or severe breathing difficulty need appropriate adjustment or professional care.
How Rizanah helps
In the Rizanah mobile app, Train shows a weekly workout plan and guides each session. Workout history records completed exercises, sets, repetitions, load, and effort. You can swap an exercise when another available option fits your equipment or health information, and any progression suggestion must be accepted by you before it changes the plan.
Visit Rizanah to find the mobile app for iOS and Android.
The main idea
Use two full-body workouts, repeat them for several weeks, and let your recorded results decide when to progress.
This article provides general educational information rather than medical advice.