Choose your training phase
Follow the four days in order on consecutive days, then take three recovery days. Change phase only when recovery is comfortable. The selector changes the displayed set count; it does not decide when you are ready.
Warm-up, rest, and effort
- Warm up for about 5–8 minutes before strength training, including suitable preparation for the first exercise.
- Rest 90–150 seconds between demanding compound sets and 60–90 seconds between isolation sets.
- Use a weight that leaves about 2–3 good repetitions in reserve (RIR). Warm-up sets do not count as work sets.
- Do cardio after strength training. Keep most cardio moderate: about 4–6/10 effort.
For core exercises, the 60–90 second rest shown is a practical coaching cue. Keep a few controlled reps in reserve and breathe throughout.
Read the images and fit the equipment
Tap an image to enlarge it, then use Zoom in to inspect hands, feet, pads, and alignment. Images show representative equipment. Ask gym staff to set up the specific machine you use.
All exercise images are hosted with AWJ. Enlarge them to inspect the setup.
The images and technique notes explain your chosen exercises. They do not guarantee injury prevention. Use a comfortable range and ask a qualified coach when technique is unclear. The leg-curl image shows the seated option; its card also explains the lying option.
Build up when recovery is comfortable
| Period | Strength sets | Weekly cardio |
|---|---|---|
| Weeks 1–2 | 1 per exercise | 90 minutes |
| Weeks 3–4 | 2 per exercise | 113–130 minutes |
| Week 5 onward | 2 per exercise; increase selectively | 153 minutes |
Progress weights gradually while preserving good technique. Keep approximately 2–3 reps in reserve. Only increase workload when recovery is comfortable. Adjust workload if soreness or fatigue compromises recovery.
Weeks 1–4 specify weekly cardio totals only. Keep all five activities in the week; the early-phase minute split was not supplied. The exact activity times for Week 5 onward total 153 minutes. Extra sets after Week 5 remain selective; the cards show the two-set baseline.
Your seven-day cycle
| Day | Strength | Cardio after weights · Week 5 onward |
|---|---|---|
| 1 | Upper Body A | Elliptical 35 min + stair climber 8 min |
| 2 | Lower Body A | Indoor bike 35 min |
| 3 | Upper Body B | Treadmill walking 40 min |
| 4 | Lower Body B | Incline treadmill / hill climb 15 min + indoor bike 20 min |
| 5–7 | Recovery | Rest, gentle walking, mobility, and prescribed physiotherapy as appropriate |
Keep the four training days together, followed by three recovery days. Start on the weekday that fits your schedule.
Pain, technique, and recovery
When form changes
End the set if you must swing, lose support, or change position to finish. Reduce the load or range for controlled practice. Ask a qualified coach if setup or technique is unclear.
Adjust workload when soreness or fatigue compromises recovery. Continue prescribed physiotherapy exercises as directed.
When discomfort persists
Seek advice from your physiotherapist or clinician for pain that persists, returns, or limits normal activity.
Bench press: learn the setup with a qualified coach. Use a competent spotter and correctly set rack safeties. A lighter training bar may be needed.
Plan and teaching notes
The program: exercise choices, sequence, sets, rep ranges, four consecutive days, cardio allocation, and progression are your supplied and approved plan.
The teaching notes: hand and foot positions, breathing, equipment setup, and common mistakes are coaching guidance informed by the sources below and the links in each card. They are not a claim that one exercise or technique prevents injury. Follow your machine's instructions for its adjustments.
Keep this plan as the baseline. Change exercises or progression only when you request a change.
References
- ACE exercise library — movement teaching and equipment guidance.
- NASM: barbell bench press and lat-pulldown technique.
- Life Fitness: equipment manuals — use the instructions for your model.
- Mayo Clinic: technique, breathing, and pain guidance.
- Currier et al. (2023) — resistance-training prescription, systematic review and network meta-analysis. This supports general training principles; it does not validate this exact four-day schedule.
Original generated images are teaching aids, not photographs of a real session.