How to train

The week

Day 1 Push A and day 2 Pull A and day 3 Legs A are strength: about 5–8 reps, rests of 2–3 minutes.

Day 4 Push B, day 5 Pull B, and day 6 Legs B are volume: about 8–15 reps, rests of 60–90 seconds. Legs B adds a core finisher.

Day 7 is rest, or an easy walk. Monday is Push A if you start the week there. Open any day on any date if your schedule moves.

Double progression

Add a rep before you add weight. When every set you performed is at the top of the range, with solid form and 1–2 reps in reserve, change one thing: a little more load, a 3-second lower, or a harder variation.

Volume days use the same rule. They build muscle and joint tolerance without max loading.

For planks, taps, and carries, progress the hold, the tempo, or the distance. Stop before your lumbar position changes.

Stop short of failure. The logger will tell you to stay put if a set was at 0 RIR.

Lower back

Brace with 360° pressure before every hinge and every press. Ribcage stacked over the pelvis.

Sharp pain: shorten the range, drop the load, or switch variation immediately. Do not stretch through it.

If symptoms linger, cut hinge volume and keep the planks and carries.

Each risky movement lists a regression under the exercise. Use it.

Core

The core work is anti-extension, anti-rotation, and bracing: side planks, plank shoulder taps, short plank holds, suitcase carries and holds, and glute bridges.

Bird dog and dead bug are not in this plan. Do not add them.

Your morning mobility routine stays as it is. If you already finish a short abs session in a plank, keep that too.

On Legs B, pick two finishers. A third is fine only if your back stays quiet.

Equipment and the gym

Home covers the plan: adjustable dumbbells (3 lb and 5 lb plates, or a makeshift bar), a bench, and a rope.

Use the downstairs gym on strength days when you want a heavier press, row, or squat. Pull-up negatives live there too if you have a bar.

Long term, the main patterns progress faster once the dumbbells get heavy enough. Small jumps still count.

Deload, recovery, rope

Deload every 4–6 weeks, or when joints and fatigue stack up. Cut volume about 40–50% and keep intensity easy.

Six days is sustainable only if you sleep and if day 7 is actually easy. Drop to five days or add a rest day when systemic fatigue rises.

Optional conditioning is 5–10 minutes of easy skipping rope at the end of a day or on rest day. It should not add joint stress.

The first week or two is for form. Start lighter than you think.

On this device

Sets, weights, reps, RIR, and notes stay in this browser. Nothing is uploaded.

Add Steady to your home screen. After it has opened once with a connection, the plan and your log work offline.

Weights default to pounds, matching the plate sizes in the plan. Switch to kilograms on the week screen.