From Bodyweight to Long-Term Maintenance: A Training System for Moderate Muscularity and All-Round Fitness

Starting point: what kind of body am I building?

This system begins from a specific state: a twenty-eight-year-old man, 168 cm tall and 65 kg, with no dedicated fitness equipment and no scheduled singing, boxing, historical European martial arts (HEMA), or skiing classes. The goal is to develop a moderate amount of clearly defined muscle while improving strength, strength relative to body weight, power, local muscular endurance, and cardiorespiratory fitness, and to keep the result economical to maintain after the building phase. The four hobbies test whether this general capacity is useful; their actual techniques still need to be learned in the relevant classes and environments.

The plan assumes no active joint or tendon pain, recent surgery, medical exercise restriction, exercise-induced chest pressure or pain, near-fainting, breathlessness disproportionate to the effort, or an abnormally fast or clearly irregular heartbeat at low loads. If any assumption is false, a physician or qualified rehabilitation professional should adapt the plan first. Stop training if it produces sharp pain, numbness, loss of control, or symptoms that worsen from set to set. Seek prompt medical care for any warning sign such as unexpectedly severe muscle pain, tea- or cola-coloured urine, marked weakness, or unusual fatigue; do not wait for every symptom to appear together. Ordinary muscular effort, normal training fatigue, and next-day soreness that gradually improves are different from these warning signs.

Six auditable measures decide whether the plan works: load or clean repetitions increase on the same movement; speed, distance, or landing consistency gradually improves during low-repetition power work; more time or distance can be completed on the same route or machine at a similar perceived effort; monthly photographs and measurements of the shoulders, back, hips, legs, and waist move toward the goal; hobby practice is not repeatedly damaged by soreness and fatigue; and at least eighty percent of planned sessions are actually completed. A single workout’s pump, one day’s body-weight fluctuation, mirror lighting, and one peak heart-rate reading do not measure long-term progress.

The six outcomes this plan develops

In this article, “hypertrophy” means an increase in skeletal-muscle size. It is a structural change, not the name of a disease and not a capacity that can be performed by itself. More muscle generally increases the potential for strength, but actual performance also depends on neural drive, movement technique, coordination, leverage, and energy supply. The plan therefore records its outcomes separately instead of letting “that felt exhausting” stand in for every objective.

Outcome	What question does it answer?	Main method in this article	How progress is observed
Moderate muscularity and physique	How do muscle definition and a maintainable body structure change?	Progressive resistance, sufficient but recoverable weekly volume, protein, and energy	Photographs under the same conditions, circumferences, body-weight trend, and work-set performance
Strength and strength-to-weight ratio	How much force can you produce, and how difficult a movement can you control relative to your own body weight?	Build a base with stable movements and gradual loading during the first twelve weeks; progress toward lower repetitions and heavier loads only after reliable equipment becomes available	Load, clean repetitions, and performance relative to body weight on the same movement
Power	How quickly can force be produced?	A small amount of fast pushing, jumping, or throwing while attention and movement are fresh	Speed, distance, landing, and consistency from repetition to repetition
Local muscular endurance	How long can a muscle repeat or sustain output?	Moderate-repetition resistance work, isometrics, and sport-specific activity, without a separate no-rest punishment circuit	Clean repetitions, time, or distance at the same load
Cardiorespiratory fitness	Can the whole body sustain energy production and recover between repeated efforts?	Progressive low- to moderate-intensity aerobic work, with a small amount of intervals considered only later	Time, distance, talk test, and perceived effort on the same route or machine
Movement and sport-specific skill	Can force be applied through the right path and at the right time?	Motor-control practice and professional feedback in singing, boxing, HEMA, and skiing	Movement quality, stability, and performance in actual classes

This no-equipment starting programme mainly develops general strength and strength relative to body weight; one-repetition maximum (1RM) testing is not a task for the first twelve weeks. If maximal strength later becomes a separate priority, it will require reliable equipment, appropriate spotting or safety provisions, and a more specialised heavy-load block.

Shared muscle priorities across all outcomes

These outcomes do not require six unrelated bodies. Boxing, HEMA, and skiing all generate force from the ground, control the trunk in single-leg or staggered positions, and transfer that force to the upper body. Shoulders, back, hips, and legs shape the physique and form the general strength base. Singing mainly asks the trunk for posture, respiratory coordination, and controlled exhalation. The diaphragm contracts during inhalation, but it should not inherit a biceps-style prescription of isolation work to failure.

Priority and muscle groups	Why train them first?	Weekly building target
Main regions: deltoids, latissimus dorsi, upper back, gluteus maximus, quadriceps, and hamstrings	Together they determine much of the shoulder, back, hip, and leg outline, pushing and pulling capacity, and lower-body force production; they also progress readily through stable compound movements	Begin each large region at about 6–10 high-quality hard sets; move toward or beyond 10 only when hypertrophy takes priority and recovery remains stable
Supporting regions: pectorals, triceps, and biceps	They complete the front view and pushing-pulling capacity; compound movements already provide part of their stimulus	About 4–8 hard sets per large region, with compound work counted only approximately according to its real contribution
Trunk and scapula: rectus abdominis, obliques, spinal erectors, serratus anterior, and rotator cuff	They let the trunk resist extension, side-bending, and rotation while the scapula moves stably during punching, fencing, and overhead work	About 2–6 hard sets for loadable muscles; record 2–4 motor-control sets separately rather than mixing them in
Conditional accessories: gluteus medius, adductors, calves, tibialis anterior, forearms, and grip	They support single-leg stability, lateral movement, ankle control, weapon handling, and carrying; whether they belong depends on an actual bottleneck	About 0–4 hard sets when load is measurable; evidence-limited accessories with no measurable benefit may use 0 sets
Sport-specific condition: neck	It may offer a limited contribution to contact-sport preparation and appearance, but should not be claimed to prevent concussion	Add 2–4 light isometric sets only after recovery is stable and a real need exists

Figure 1 — Muscle locator. Red 1 marks the main regions; amber 2 marks the chest, arms, trunk, and scapular stabilizers; blue 3 marks conditional accessories whose inclusion depends on a real bottleneck. The neck remains gray and is considered only after recovery is stable and a genuine sport-specific need exists. This AI-generated locator is for orientation only; the prose governs muscle boundaries and training decisions.

How the outcomes fit into one week

Day	Main task	What it mainly develops
Monday	Low-fatigue power + full-body strength A	Lower-body power, squat, hinge, push, pull, and moderate muscularity
Tuesday	Low- to moderate-intensity aerobic work	The cardiorespiratory base and recovery between repeated efforts
Wednesday	Full-body strength B	Unilateral legs, posterior chain, overhead push, pull, and trunk stability
Thursday	Rest, walking, or easy activity	Recovery, while counting daily movement toward the weekly total
Friday	Low-fatigue power + full-body strength C	Fast upper-body force, a second push-pull exposure, and supplementary hip and leg work
Saturday	Low- to moderate-intensity aerobic work	Gradually extending duration; short intervals may appear occasionally only after the base is established
Sunday	Rest	Begin the next week recovered

Each of the three strength days retains five or six main movements and adds zero to two accessories only when a real bottleneck appears. The two dedicated aerobic sessions progress from 20–30 minutes each toward 30–45 minutes. Together, they provide only 60–90 minutes: brisk walking, cycling, and other daily activity still count toward the total, and these two sessions alone do not justify claiming that the public-health reference of 150–300 weekly minutes of moderate activity has been reached. Power work comes after the warm-up on strength days, uses few repetitions and ample rest, and ends at the first clear loss of speed or landing quality.

How to read the tables: sets, repetitions in reserve, and rest

Once the movement and load have been selected, set count controls accumulated training dose; repetitions in reserve (RIR) estimates how many more clean repetitions remained when a set ended; and between-set rest affects how much load, repetition count, range of motion, and technique the next set can retain. Movement choice, loading, technique, and progression matter too, so these three variables are not a complete hypertrophy formula.

For muscle growth, the target fibres need to experience sufficient mechanical tension repeatedly through controlled movement. As a moderate- or low-load set approaches failure, maintaining output generally requires greater effort and recruitment of a broader pool of motor units; a heavier load may require high-threshold motor units from earlier repetitions. Research has not established a discrete switch under which “only the final few repetitions count,” so this article does not derive an exact optimum from an imagined stimulus curve.

Multiple sets accumulate a recoverable stimulus into a weekly dose; the body has no switch that turns on only at the third set. Higher weekly volume is more favourable to hypertrophy on average, but returns diminish, and a compound movement’s indirect contribution cannot be mechanically counted as one full set for every muscle involved. This article therefore uses two or three sets per movement as an executable starting point and adjusts them from the weekly log.

RIR describes effort, not the load’s percentage of one-repetition maximum. Most hypertrophy/strength sets initially stop at about RIR 3 in weeks 1–2; after the movements become familiar, most work sets fall within RIR 1–3. Evidence suggests that training nearer failure is generally more favourable to hypertrophy than stopping very early, but it has not established one optimal RIR for every movement and trainee, and routine training need not reach momentary failure on every set. RIR estimates are themselves imperfect. Logs and occasional calibration on safe movements can improve them without risky testing on free-weight compound lifts.

Rest preserves the quality of later sets. Begin with 2–4 minutes for compound movements and 1–3 minutes for isolation and accessory work. These are practical ranges, not a physiological ceiling beyond which rest somehow stops helping at 90 seconds. If repetitions, range, or technique falls more than planned at the same load, and longer rest improves the next set, the original rest was probably too short. Burning, pump, breathlessness, and next-day soreness are not training-dose meters, so there is no need to shorten rest merely to create those sensations.

A “hard set” applies only to hypertrophy or strength movements that can approach a muscular limit through repeated contractions. It uses clean technique, is genuinely limited by the target muscles, and ends with roughly 1–3 clean repetitions still available. Warm-up sets do not count. A compound movement can cover adjacent muscle groups: a push-up covers both chest and triceps, while a row covers upper back and biceps. These numbers are adjustment ranges, not physiological quotas. A dead bug, landing drill, Y–T–W, or pillow squeeze does not become a hypertrophy set merely because it feels tiring.

One plan therefore needs four different intensity rulers:

Training type	Movements in this article	What to record and when to stop	How to progress
Hypertrophy / strength	Split squat, loaded hinge, row, regular push-up, lateral raise, calf raise	Record variation, load, repetitions, range of motion, and RIR; most work sets stop at RIR 1–3	Add clean repetitions first; after two sessions at the top of the range with RIR 2, add the smallest load or one harder variation
Power / landing	Stable lateral landing and fast-concentric push-up	Record distance or version, speed, landing noise, and stability; stop at the first clear loss of quality	Make repetitions consistent, then add a small amount of distance or speed; do not progress by fatigue
Motor control	Dead bug, push-up plus, Y–T–W, and tibialis raise	Record lever length, range, pause, breathing, and compensation; stop just before position fails	Increase leverage, range, precision, or light resistance; maintain or remove the drill once the skill is established
Isometric / carry	Side plank, pillow squeeze, Pallof press, and suitcase carry	Record tension or load, time or distance, position, and breathing	At the top of the time or distance range, increase tension, load, or leverage rather than extending duration indefinitely

A twelve-week macro progression

The first twelve weeks build movements, reveal bottlenecks, and establish maintainable volume. They do not require predicting the perfect equipment for the next year on day one.

Phase	What to do	Condition for moving on
Week 0: establish a baseline	Weigh on three consecutive mornings and average the results; measure waist, shoulders, and hips; take front, side, and back photographs in the same light; record movement versions; briskly walk for 20 easy minutes on a level route and record distance, talk test, and rating of perceived exertion (RPE, 0–10) without maximal testing	You can record movement versions, clean repetitions, stopping reasons, and one repeatable aerobic baseline
Weeks 1–2: learn	Perform only 2 sets of each strength movement; replace jumps with a lateral step and hold; leave about 3 RIR on hypertrophy work; complete two 20–30-minute aerobic sessions per week while retaining the ability to speak in full short sentences	All three strength and two aerobic sessions are completed, movements do not deteriorate from set to set, and no warning symptoms appear
Weeks 3–6: accumulate	In weeks 3–4, add a third set only to the first two main strength movements of each day; if recovery and adherence remain stable, progress toward the tables’ target set counts in weeks 5–6; progress through the repetition ranges, perform power work only while attention and movement quality are good, and gradually extend each aerobic session to 30–45 minutes	At least one strength, power, or aerobic record continues to improve without fatigue damaging hobbies or daily life
Week 7: recovery audit	Compare sleep, willingness to train, joint sensations, and performance; if several measures keep falling, halve the relevant strength sets and leave about 4 RIR, while keeping aerobic work easy or shortening it; someone recovering normally need not deload mechanically	The fatigue trend subsides; if pain or performance still worsens, address the cause before adding volume
Weeks 8–10: solve bottlenecks	Keep the weekly structure; buy equipment only when a bodyweight movement has reached its repetition ceiling, the back lacks reliable pulling resistance, or improvised home loading has become unsafe; stabilise aerobic duration before rushing into all-out intervals	A new variable can be reproduced stably in two consecutive sessions while the original records remain comparable
Weeks 11–12: stabilise and retest	Stop changing exercises; in week 12, repeat photographs, circumferences, same-movement performance, and the week-0 route; choose whether the next block builds, maintains, or yields volume to actual hobbies	You can separately explain where physique, strength, power, cardiorespiratory fitness, and maintainability improved and where adjustment is needed

Hypertrophy and strength work uses double progression. First add clean repetitions at the same variation. When every work set reaches the top of the range in two consecutive sessions and still ends at about RIR 2, add the smallest load. If a bodyweight variation exceeds the prescribed range while remaining far from failure, move to unilateral work, a longer lever, or stable external load; slow tempo cannot hide inadequate loading forever. Power, motor-control, isometric/carry, and aerobic work follow their own measures. Change one variable at a time so the source of progress remains visible.

How movements progress

The specific gates by which each movement goes from bodyweight learning to stable loading, a longer lever, replacement, or removal are kept with the movement library below. They are not repeated in another summary table along the main reading path.

Three strength sessions: five or six main movements each

With no specialist classes currently scheduled, perform full-body days A, B, and C on Monday, Wednesday, and Friday. The weekdays may shift together, but leave at least one day between strength sessions. The row order in each table is the movement order: power work first, main strength work next, and accessories last. Adjust rest using the ranges above and the quality of the next set. A listed set is not one universal physiological dose: only hypertrophy/strength rows use RIR to count hard sets; all other rows use the four intensity rulers’ quality rules.

The “how to do it now” column requires no dedicated purchase, but it may use a wall, the floor, the lowest stair, and everyday objects such as a sturdy backpack with intact zips and stitching, sealed water bottles, a towel, or a pillow. Do not use furniture or public equipment that moves, is wet, has sharp edges, or has uncertain load capacity.

The schedule, figures, and instruction use one naming system. L means lower body, U upper body, C trunk and adductors, and F forearms; voice steps use V and equipment categories use E. The codes are lookup aids, not priorities. Each movement area has two card groups: group A contains movements 1–4 and group B movements 5–8. Cards use two columns on desktop and one full-width movement per row on a phone. For example, “Figure 2A-1 = L1 — Stable lateral landing.” Tables, cards, and instruction headings use exactly the same names, and selecting any linked name jumps to its instruction. “How to do it now” identifies only the regression, variation, or household object used that day.

How to start each session

Begin with 3–5 minutes of brisk walking, marching in place, or easy stairs. Then perform 6 cat-cow repetitions, 6 unloaded hip hinges per side, 6 reverse steps per side, and 8 scapular push-ups. Do one easy warm-up set for the first lower-body movement and the first upper-body movement. A completed warm-up should leave the body warmer and moving more freely, not fatigued. Perform the day’s power movement only if the body feels stable after warming up.

Day A: lower-body power, squat, hinge, and basic push-pull

Movement (identical to instruction heading)	How to do it now	Target work sets during the accumulation phase
L1 — Stable lateral landing (Figure 2A-1)	Power/landing: step laterally and hold in weeks 1–2; later use a small lateral bound and hold	3 × 3/side; stop before quality drops
L2 — Split squat (Figure 2A-2)	Keep both feet in place for the whole set; touch a wall if needed	3 × 8–15/side
U3 — One-arm row (Figure 3A-3)	Use a sturdy backpack and grip both straps near the bag	3 × 10–20/side
U1 — Push-up (Figure 3A-1)	Choose an incline on a stable surface or the basic floor version	3 × 6–20
L3 — Hip hinge (Figure 2A-3)	Learn unloaded with a wall touch, then use the backpack as a Romanian-deadlift-style hinge	3 × 8–15
U5 — Lateral raise (Figure 3B-5)	Use two sealed water bottles of equal capacity	2 × 12–25
C1 — Dead bug (Figure 4A-1)	Optional motor-control accessory: alternate opposite arm and leg	0–2 × 6–10/side; stop before the back loses position

Day B: unilateral legs, overhead push, and posterior chain

Movement (identical to instruction heading)	How to do it now	Target work sets during the accumulation phase
L2 — Split squat (Figure 2A-2)	Use the reverse-lunge variation: step one foot back before each vertical descent	3 × 8–15/side
U3 — One-arm row (Figure 3A-3)	Use the sturdy backpack	3 × 10–20/side
U2 — Pike push-up (Figure 3A-2)	Raise the hips into an inverted V; elevate the hands if needed	3 × 6–15
L6 — Bridge walkout (Figure 2B-6)	Begin at the top of a bridge and take small heel steps out and back	3 × 6–15
C3 — Side plank (Figure 4A-3)	Isometric: begin with bent-knee support	2 × 20–40 seconds/side; stop before position fails
L7 — Calf raise (Figure 2B-7) or U7 — Push-up plus (Figure 3B-7)	Optional accessory: choose L7 when the calves have a real loading bottleneck, or U7 when scapular control needs practice; do not automatically add both in the same week	0–2 sets, stopping according to each movement’s own ruler

Day C: upper-body power, hips and legs, and a second push-pull exposure

Movement (identical to instruction heading)	How to do it now	Target work sets during the accumulation phase
U1 — Push-up (Figure 3A-1)	Power variation: choose an easy incline or floor version, the hands need not leave the surface, and intend to rise as fast as possible	3 × 3–5; stop before speed drops
L5 — Low step-up (Figure 2B-5)	Use only the lowest fixed stair; substitute the basic L2 split squat if none is safe	3 × 8–15/side
U3 — One-arm row (Figure 3A-3)	Use the sturdy backpack	3 × 8–20/side
U1 — Push-up (Figure 3A-1)	Use the close-grip variation: move the hands slightly inward without forming a diamond	3 × 8–20
C2 — Reverse crunch (Figure 4A-2)	Curl the pelvis through a small range without swinging the legs	2 × 8–15
U5 — Lateral raise (Figure 3B-5) or U6 — Bent-over reverse fly (Figure 3B-6)	Optional accessory: choose one according to a lateral- or rear-deltoid bottleneck; do not automatically perform both	0–2 × 12–25

The twenty-minute floor for busy days

A short day does not invalidate the week. After a brief 3–5-minute warm-up, arrange four movements in two pairs: L2 — Split squat with U3 — One-arm row, then U1 — Push-up with L3 — Hip hinge. Perform 2 sets of each at the repetitions used in the main tables. Within a pair, rest about 60–90 seconds after one movement before doing the other, so the same movement usually receives about 2–3 minutes before it appears again. Do not turn the session into a heart-rate circuit. Stop when twenty minutes expires, resume the normal schedule next time, and do not repay missed volume.

A no-equipment travel substitute

During a short trip, the following table can replace any one A, B, or C session that week. Find level, non-slip ground that does not obstruct other people. If no clean ground is available, remove supine and prone movements rather than loading an ordinary bench of uncertain stability.

Movement (identical to instruction heading)	Travel version	Sets and repetitions
L1 — Stable lateral landing (Figure 2A-1)	Step laterally and hold; use a small bound only after mastery	3 × 3/side
L2 — Split squat (Figure 2A-2)	Stationary and unloaded	3 × 10–20/side
U1 — Push-up (Figure 3A-1)	Basic floor version	3 × 6–20
L3 — Hip hinge (Figure 2A-3)	Kickstand single-leg version with rear toes down	3 × 10–20/side
U2 — Pike push-up (Figure 3A-2)	Floor version	2 × 6–15
C3 — Side plank (Figure 4A-3)	Bent-knee or straight-leg version	2 × 20–40 seconds/side

This table maintains the training habit through squat, hinge, push, and trunk work but has no reliable progressive pulling resistance, so it is suitable only for short-term maintenance. For travel beyond one week, take an intact long band and compatible anchor or find a fixed pull-up bar whose safety can be established. If neither exists, accept less back training temporarily instead of improvising with tree branches, decorative railings, or unknown furniture, and do not try to compensate by piling on more pushing accessories.

How to perform the two cardiorespiratory sessions

Perform 20–30 minutes per session in weeks 1–2, then progress toward 30–45 minutes from week 3 onward. Options include brisk walking, cycling, an elliptical, or a rowing machine when technique is familiar and no warning symptoms are present. Spend most of the time at RPE 3–4 out of 10: breathing is clearly deeper than at rest; you can still speak in full short sentences but cannot sing comfortably. Gradually increase the pace for about 5 minutes at the start and slow down for about 5 minutes before finishing. The entry phase uses no all-out sprints and need not recreate the near-maximal sensation of rowing-team training.

The first aerobic progression is to add 5 minutes at the same RPE until the session reaches 30–45 minutes. The second is to cover slightly more distance or produce slightly more machine output in the same time. After at least four stable weeks, and only if desired and free of warning symptoms, part of Saturday may occasionally become three to five short intervals with ample recovery between them. This article does not presume that high-intensity intervals are mandatory.

Strength and aerobic fitness can improve concurrently. They are placed on separate days here mainly to preserve training quality, not because research has established a mandatory number of hours between them. When both must occur on the same day, use the order low-volume power, strength, and aerobic work; when one outcome matters most, perform it during the fresher part of the day. Once boxing, HEMA, or skiing classes return, replace work according to the cardiorespiratory and power load they actually provide, as described below, rather than counting it twice.

Stop and seek assessment for chest pressure or pain, near-fainting, breathlessness disproportionate to the effort, or a clearly irregular rather than merely faster heartbeat during exercise. “My heartbeat feels forceful” alone cannot be judged remotely as normal or abnormal. Gradual intensity reduces avoidable risk, but this plan cannot provide a medical diagnosis.

How the plan yields when hobbies return

Strength, power, and aerobic training prepare general physical capacities. They do not replace feedback for singing, striking and defence in boxing, distance and timing in HEMA, or skiing technique. Once classes begin, record the leg, forearm, power, and cardiorespiratory load they actually create, then remove duplicate training. The same class cannot be counted as “free cardio” while its recovery cost is ignored.

Actual weekly hobby volume	How the base plan changes	Additional rule
0 sessions, the current state	Complete A, B, and C plus two progressive aerobic sessions	Use twelve weeks to establish a baseline; do not add pre-emptive “sport-specific conditioning”
1 boxing, HEMA, or skiing session	Retain three strength sessions if recovery is normal; replace the nearest power drill or one aerobic session according to what the class actually demands rather than automatically stacking it	Place heavy leg training roughly 48 hours before the class when possible; at the first decline in sport-specific performance, reduce the relevant lower-body, forearm, or accessory sets
2–3 total boxing, HEMA, or skiing sessions	Change to two full-body strength sessions per week and rotate A, B, and C; let the classes provide whatever cardiorespiratory or power load they genuinely contain	Retain a squat or unilateral leg movement, a hinge, a push, and a pull each week; remove accessories first rather than using caffeine to conceal persistent fatigue
Consecutive skiing days or the week before an important event	Retain familiar movements, but halve lower-body work sets and cancel jumps 3–5 days before departure	Arrive with little soreness; do not test limits or “make up” work in the final week
Singing only	Do not automatically reduce the strength or aerobic schedule, and do not count singing as either	Perform formal singing practice before fatigue or separately from strength work; manage vocal fatigue as a voice issue rather than compensating with more abdominal work

If neck training is genuinely desired, begin once per week with gentle palm-resisted isometrics to the front, back, left, and right: 1 set of 10–20 seconds per direction, 4 sets in total, at roughly thirty to fifty percent perceived effort. Keep the head and neck neutral, do not circle the neck quickly, and do not present the work as concussion protection. Seek professional assessment first with existing neck pain, arm numbness, dizziness, or a concussion history.

Progression, deloading, diet, and maintenance

Actively change at most one major variable per week so the log can explain what produced the change:

1. Increase the smallest load or move to one harder variation only after every hypertrophy/strength work set has reached the repetition ceiling in two consecutive sessions and still ends at about RIR 2.
2. First add about 5 minutes to an aerobic session at the same RPE. Once it reaches 30–45 minutes, compare distance or machine output. Add a small amount of distance or speed to power work only while every repetition remains consistent.
3. Add 1–2 weekly hard sets to a main region only when work-set performance, circumference, and photographs have all remained unchanged for four weeks while sleep, protein intake, and adherence are normal. Do not add volume because of one workout’s pump or soreness.
4. If the same movement regresses twice, soreness still clearly disrupts daily life after 72 hours, or hobby quality keeps falling, halve the relevant work sets the following week. Pain and abnormal weakness are not self-diagnosed as an ordinary deload week.
5. If a strength session exceeds 70 minutes, remove conditional accessories and optional movements first. Do not compress rest on the main work or turn the whole table into a heart-rate circuit.
6. Reduce L8, F1, F2, or another accessory to 0 sets when four weeks have produced no measurable resistance increase, no better movement consistency, and no solution to a real bottleneck. Removing low-return work is itself a form of progression.

At a body weight of 65 kg, about 100–115 g of protein per day is an easy practical range, equivalent to roughly 1.5–1.8 g/kg; use about 1.6 g/kg if remembering one number. This is a rounded range derived from group research, not a precise upper limit. Three normal protein-containing meals can meet it. Add a small meal only when hunger, training time, or the day’s total makes one useful. Body weight cannot dictate an egg count: two whole eggs are merely one convenient breakfast component, while fish, meat, dairy, legumes, and other foods share the day’s protein intake.

For the first two weeks, record a seven-day moving average of morning body weight while eating approximately at maintenance. If training and recovery are normal but body weight, circumferences, and main-movement performance all remain unchanged for four to six weeks, and more muscle is genuinely desired, add roughly 100–200 kcal per day. Body weight need not rise quickly; remove that addition if waist size grows clearly faster than strength and target muscles. A sustained, substantial energy deficit impairs lean-mass gain.

During maintenance, retain the main movements’ difficulty, proximity to failure, and one comparable aerobic baseline. First reduce each muscle group’s building-phase set count to roughly one-third to one-half and distribute it across one or two weekly strength sessions. Maintain that dose when strength, circumference, and cardiorespiratory performance remain stable for four weeks; restore a small amount of the relevant dose if one declines. Maintenance volume is an individual test result, not something dictated by the fear that a few days without training causes loss.

Movement library: lower body and power

The following 24 movements form a reference library, not a checklist to complete every week. Begin with the A, B, and C tables; jump to a code only when you need to understand a movement, choose a regression, find a replacement, or address a bottleneck.

Teal marks a start or regression, charcoal a finish, and orange arrows the direction of travel. Figure 2A-3 shows dumbbells; the body movement is the same with the current backpack version.

L1 — Stable lateral landing (Figure 2A-1)

• Role and boundary: Train lateral deceleration, consistent single-leg landing, and rapid force before fatigue. This drill supplies no quadriceps or glute hypertrophy sets and does not replace boxing, HEMA, or skiing technique.
• Intensity metric: Record bound distance, landing noise, a two-second hold, and side-to-side difference. Use only 3 repetitions per side and stop at the first clear loss of distance, speed, or stability; RIR does not apply.
• Setup: Stand about hip-width with the hips and knees slightly flexed. Keep the tripod of the base of the big toe, base of the little toe, and heel on the ground.
• How to do it now: In weeks 1–2, step sideways and hold on one leg for two seconds. From week 3, use a small lateral bound. Let the foot, knee, and hip absorb the landing in sequence while the knee tracks toward the second and third toes.
• Pass standard: Each landing is quiet, can be held for two seconds, and covers a similar distance on both sides. End the set if distance falls or consecutive landings lose stability; do not take this movement to failure.
• Progression path: Lateral step-and-stick → small bound-and-stick → small increases in either distance or take-off speed once every repetition is consistent → transfer the main power practice to real hobby coaching when it resumes.
• Stop rule: Cancel jumping for the day and return to the step version if the knee, ankle, or Achilles tendon hurts.

L2 — Split squat (Figure 2A-2)

• Role and boundary: This is the main unilateral hypertrophy/strength movement for the quadriceps and gluteus maximus, with adductors and gluteus medius assisting stability. It builds general leg strength rather than sport footwork.
• Intensity metric: Record variation, load, range of motion, 8–15 repetitions per side, and RIR. The target muscles should limit the set near RIR 1–3; balance failing first means the variation or support is inappropriate.
• Setup: Place the feet roughly one stride apart on two parallel lines. Keep the whole front foot down and support the rear foot on its forefoot. Touch a wall with the fingertips only as much as balance requires.
• How to do it now: On day A, keep both feet planted for the set. On day B, use the reverse-lunge variation: step one foot back to the same place before bending both knees and descending vertically. Push through the front foot to rise.
• Pass standard: The front heel remains down, the front knee follows the toes, the front glute and thigh do most of the work, and the pelvis does not drop sideways.
• Progression path: Supported partial range → full-range stationary split squat → reverse lunge → backpack or dumbbell load → optional front-foot-elevated or Bulgarian version. Increase load or difficulty only after every set reaches 15 per side in two sessions with RIR 2; slow lowering is a temporary bridge.

L3 — Hip hinge (Figure 2A-3)

• Role and boundary: Train the hip-extension function of the hamstrings, gluteus maximus, and isometric spinal stability. Pair it with L6 knee-flexion work to cover the hamstrings more completely.
• Intensity metric: The unloaded wall touch is only instruction. For backpack or dumbbell work, record actual load, 8–15 repetitions, descent range, and RIR 1–3; back position failing first is not target-muscle intensity.
• Setup: Stand about hip-width with soft knees. First practise unloaded by sending the hips back toward a wall, distinguishing a hinge from a squat.
• How to do it now: On day A, keep a secured backpack near the thighs, send the hips back, and let the bag descend along the legs. Stand when the hamstrings are clearly lengthened and the back remains stable. The travel table uses a kickstand single-leg version with rear toes down.
• Pass standard: The shins remain roughly vertical, ribs and pelvis remain relatively fixed, and the neck continues the line of the spine. Squeeze the glutes when standing without leaning backward.
• Progression path: Unloaded wall-touch lesson → backpack Romanian deadlift → kickstand version or heavier backpack → adjustable-dumbbell Romanian deadlift. Add load only after two sessions at 15 clean repetitions with RIR 2.
• Backpack safety: Close the zip, secure the contents, and grip both shoulder straps near the bag rather than one top handle. Stop adding household load once it cannot be secured.

L4 — Glute bridge (Figure 2A-4)

• Role and boundary: Directly train gluteus-maximus hip extension as a floor-based entry. It does not replace deep knee-bending leg work and should not be treated as complete hamstring hypertrophy training.
• Intensity metric: Record variation, load, 10–20 repetitions, and RIR 1–3. If 20 two-leg repetitions still leave at least four more available, the main-work variation is already too light and should progress immediately.
• Setup: Lie on the back with bent knees and heels roughly one foot-length from the hips. Keep the feet stable on the floor.
• How to do it now: Gently tuck the chin and settle the ribs, push the feet into the floor, and raise the hips. Bring knees, hips, and shoulders near one line, pause for two seconds, and lower slowly.
• Pass standard: The glutes fatigue first, the knees do not collapse inward, and the lower back does not arch to gain height. If the hamstrings cramp, move the feet slightly closer and reduce the height.
• Progression path: Paused two-leg bridge → single-leg bridge → hand-stabilized loaded bridge → loaded hip thrust with a rated bench. A longer pause teaches the position but cannot replace added resistance indefinitely.

The low platform represents a load-rated training step with four non-slip contacts. If none is available, use the written L2 substitution rather than an ordinary chair.

L5 — Low step-up (Figure 2B-5)

• Role and boundary: Supply a second quadriceps, glute, and single-leg-control exposure. Without a rated step, L2 already covers the essential family, so removing L5 creates no new movement gap.
• Intensity metric: Record platform height, load, 8–15 repetitions per side, and RIR 1–3. End the set if the lower foot pushes off or the descent becomes uncontrolled before the working-leg muscles limit it.
• Setup: Use only the lowest fixed stair or a training platform with a known load rating, never an ordinary chair. Place the entire working foot on the surface.
• Action: Let the upper leg raise the body while the lower foot only touches lightly, then use the same leg to control the descent.
• Pass standard: The platform does not move, the working knee follows the toes, and the lower leg does not spring the body upward. Substitute the basic L2 split squat if no suitable step exists.
• Progression path: Fingertip-supported low step → unsupported low step → a modestly higher step while descent remains controlled → loaded dumbbells. After two sessions at 15 per side with RIR 2, add the smallest load; platform height is not a score to maximize.
• Stop rule: Stop for sharp internal knee pain, platform movement, or an uncontrolled descent.

L6 — Bridge walkout (Figure 2B-6)

• Role and boundary: Use a lengthening knee-flexion lever to train the hamstrings and complement the hip-extension emphasis of L3. The walkout is a no-equipment bridge, not a uniquely necessary exercise.
• Intensity metric: Record heel distance, 6–15 repetitions, and pelvic position. Stop before pelvic drop, back arching, or cramp; forcing an exact RIR estimate is unnecessary here.
• Setup: Complete L4 and pause at the top with the heels about one foot-length from the hips.
• Action: Keep the hips raised, alternate small heel steps forward, and then walk them back. One trip out and back is one repetition.
• Pass standard: The hamstrings work, the pelvis stays level, and the back does not arch. Begin with a short distance and do not drop the hips merely to count repetitions.
• Progression path: Short walkout → longer stable lever → two-leg sliding leg curl → single-leg or measurably loaded leg curl. Replace walkouts once 15 stable repetitions are easy; do not stack both versions.

L7 — Calf raise (Figure 2B-7)

• Role and boundary: Train the ankle plantar flexors. A straight-knee standing raise uses both gastrocnemius and soleus and places more emphasis on gastrocnemius. Add a bent-knee loaded variation only if calf development becomes a priority.
• Intensity metric: Record one or two legs, controlled range, load, 8–20 repetitions per side, and RIR 1–3. If 25 two-leg repetitions still leave at least four available, it was only a learning set; use one leg or measurable load next time.
• Action: Touch a wall for balance, press the forefoot down, raise the heel to the highest comfortable point, pause for one second, and lower for 2–3 seconds into a controlled lengthened position. Do not pull up with the supporting arm.
• Pass standard: Do not bounce or let the heel roll inward or outward, and keep descent depth consistent. Establish control on the floor; use a step edge only when it is fixed, non-slip, and safe to enter and exit.
• Progression path: Two-leg floor learning in weeks 1–2 → biased single-leg with the other toes lightly assisting → supported single-leg floor raise → full-range single-leg raise on a safe step → loaded single-leg raise with a dumbbell in the free hand → optional measurably loaded bent-knee raise. Choose the rung that reaches RIR 1–3 within 8–20 repetitions; add the smallest load after two sessions at 20 per side with RIR 2.
• Stop rule: Stop the set for Achilles, sole, or ankle pain rather than shortening the range and accumulating repetitions. Persistent or recurrent symptoms need professional assessment.

L8 — Tibialis raise (Figure 2B-8)

• Role and boundary: Train local ankle-dorsiflexion control and endurance. Direct long-term evidence for hypertrophy, performance, or injury prevention in healthy young adults is insufficient, so this is an optional accessory rather than a condition for plan success.
• Intensity metric: Record distance from the wall, 15–30 repetitions, top range, and body rocking. Stop before momentum or toe-curl compensation replaces local anterior-shin work.
• Action: Lean the back against a wall with the feet half a step forward. Keep the heels down, lift only the toes and forefeet, and lower slowly. Moving farther from the wall is harder.
• Pass standard: The ankle moves in line with the foot and the body does not swing to create repetitions. Stop for shin or anterior-ankle pain rather than testing it with more repetitions.
• Progression path: Close-to-wall stance → feet farther forward → more body weight on one side → band dorsiflexion after E1. If 30 repetitions impose no local limit and no measurable resistance or real use exists, removing the movement is better than adding repetitions indefinitely.

Movement library: push, pull, and scapula

Teal marks the start, charcoal the finish, and orange arrows the direction of travel. Figure 3A-3 shows a dumbbell while the current version uses a backpack. Figure 3A-4 begins only after E1 and a compatible anchor have been purchased.

U1 — Push-up (Figure 3A-1)

• Role and boundary: Regular and close-grip versions train chest, triceps, and anterior deltoid for hypertrophy/strength. The day-C fast-concentric version trains rapid force and cannot use the same hard-set accounting.
• Intensity metric: For regular and close-grip work, record incline height, load, 6–20 repetitions, and RIR 1–3. For fast work use 3–5 repetitions and stop at the first clear loss of ascent speed.
• Setup: Place the hands slightly wider than the shoulders with fingers spread, and hold a controllable line from head to heel. If the floor version is too difficult, use a stable incline surface braced against a wall.
• Basic action: Let the elbows form roughly 30–60 degrees with the trunk, lower the chest toward the floor or surface, and push away. Chest and hips rise together, the lower back does not sag, and the shoulders do not shrug.
• Day C fast-concentric variation: Keep the hand position and contact with the ground, but make the ascent as fast as possible. Perform 3–5 repetitions and stop when speed falls.
• Day C close-grip variation: Move the hands slightly inward while keeping the forearms near vertical at the bottom; a diamond is unnecessary.
• Progression path: Wall or high incline → progressively lower incline → floor → feet elevated or reliably loaded → substitute a dumbbell floor press after E2. Move on after two sessions at 20 with RIR 2; do not place an unstable backpack on the back.

U2 — Pike push-up (Figure 3A-2)

• Role and boundary: Provide an equipment-free overhead-push pattern for anterior deltoid and triceps. It is a bridge to measurably loaded overhead pressing rather than a variation that must remain forever.
• Intensity metric: Record hand-foot position, head descent, 6–15 repetitions, and RIR 1–3. Stop if the lower back swings, head path drifts, or shoulder control fails first.
• Setup: Place the hands slightly wider than the shoulders, raise the hips into an inverted V, and allow the heels to rise.
• Action: Lower the head in the direction between the hands while keeping the forearms near vertical, then push the floor away. Keep the trunk controlled without swinging through the lower back.
• Progression path: Partial pike push-up → full floor range → feet-elevated pike with stable support → substitute a dumbbell overhead press after E2. Increase range or move on after two sessions at 15 with RIR 2; replace the old version rather than stacking it.

U3 — One-arm row (Figure 3A-3)

• Role and boundary: This is the current main horizontal pull for upper back, latissimus dorsi, rear deltoid, and biceps. It does not fully replace vertical pulling, but supplies much more progressive back loading than Y–T–W.
• Intensity metric: Record actual backpack or dumbbell load, 8–20 repetitions per side, range, and RIR 1–3. Trunk rotation or jerking first means the load exceeds controllable capacity.
• Setup: Brace the free hand on the thigh or a stable support and hinge with a stable back. Grip both backpack straps near the bag and let the working arm hang.
• Action: Pull the elbow toward the rear pocket, keep the shoulder away from the ear, and prevent the trunk from rotating. The elbow need not travel far beyond the body.
• Backpack safety: Close the zip, secure the contents, and do not rely on one top handle. If the forearm fails first, reduce load and slow the movement instead of jerking.
• Progression path: Light backpack → incrementally heavier backpack → adjustable dumbbell → heavier supported dumbbell row with rated E4 support. Add load after two sessions at 20 with RIR 2; after E1, replace one U3 exposure with U4 to add a vertical angle.

U4 — Band pulldown (Figure 3A-4; after buying E1)

• Role and boundary: Add the vertical-pull family for latissimus dorsi and elbow flexors. It is not performed before a reliable band and compatible anchor exist, and a new angle does not justify an entire extra block of back volume.
• Intensity metric: Record band model, anchor height, start distance, 8–20 repetitions, and RIR 1–3. Because band force changes with length, stance and range must be repeatable.
• Setup: Secure an intact band to a reliable high point according to the manufacturer’s compatible anchor, door, and loading direction. Test it under low tension. Do not perform this movement yet.
• Action: Sit or kneel without excessive rib flare and draw the elbows down beside the ribs. Do not pull the band behind the neck.
• Pass standard: The trunk does not lean back for momentum, both arms move together, and the return is controlled. Inspect the band and anchor before every set and keep face and body outside the recoil path.
• Progression path: Light band → recorded extra pre-stretch or stronger band → foot-assisted pull-up on fixed equipment → bodyweight pull-up. Increase resistance after two sessions at 20 with RIR 2; U4 replaces one day-B or day-C U3 exposure, and a pull-up family later replaces U4.

In Figure 3B-7 the elbows remain straight while the upper back moves slightly farther from the floor. The Figure 3B-8 card shows the separate Y, T, and W positions from top to bottom.

U5 — Lateral raise (Figure 3B-5)

• Role and boundary: Directly train the lateral deltoid and serve the shoulder-width objective. It does not build overhead pressing strength, and larger body swing is not load progression.
• Intensity metric: Record implement weight, controlled height, 12–25 repetitions, and RIR 1–3. The lateral deltoid should limit the set before the neck, upper trapezius, or torso momentum.
• Action: Place the arms about 20–30 degrees forward of the body’s exact side, soften the elbows, and lead them outward to roughly shoulder height. Use two sealed bottles of equal capacity.
• Pass standard: Do not shrug or swing, and lift only as high as the target muscles can continue controlling.
• Progression path: Water bottle → small-increment dumbbell or band → progressively heavier dumbbell or cable. Add the smallest load after two sessions at 25 with RIR 2; a top pause is only a temporary bridge.

U6 — Bent-over reverse fly (Figure 3B-6)

• Role and boundary: Supply optional appearance work for rear deltoid and scapular retractors. U3 remains the main loaded back movement; reduce U6 first if sessions run long or rear-shoulder recovery is poor.
• Intensity metric: Record load, 12–25 repetitions, and RIR 1–3. Stop if the lower back springs, trunk rotates, or shoulders shrug before the rear deltoids limit the set.
• Action: Hold the L3 hip hinge with a stable back and sweep both arms outward in a wide arc, thinking of the upper arms moving apart.
• Pass standard: The bottles are much lighter than the U3 row load, the trunk does not rotate, and the lower back does not spring upward.
• Progression path: Unloaded or bottles → light dumbbells or band → cable or reverse-fly machine when available. Add only a small load after two sessions at 25 with RIR 2.

U7 — Push-up plus (Figure 3B-7)

• Role and boundary: Teach serratus-assisted scapular protraction and contact with the ribcage. Current support comes mainly from acute EMG, which cannot establish long-term hypertrophy or injury prevention.
• Intensity metric: Record support height, 12–20 repetitions, scapular range, and compensation. Stop before elbow bend, shrugging, or chest collapse; do not count the set through RIR.
• Action: At the straight-arm top of a push-up, continue pushing the ground away so the scapulae travel around the ribcage. Return only to neutral without collapsing the chest.
• Pass standard: The scapulae move over the ribcage without shrugging or bending the elbows. Use a wall or stable incline if the floor is too difficult.
• Progression path: Wall → stable incline → floor → light band resistance. After 20 clean floor repetitions, keep only a small warm-up dose or remove it if regular pressing has no remaining scapular-control bottleneck.

U8 — Prone Y–T–W (Figure 3B-8)

• Role and boundary: Use low load to learn the Y, T, and W scapular positions and identify control by muscles such as the middle and lower trapezius. It is neither a back hypertrophy mainstay nor a replacement for U3 or U4.
• Intensity metric: Record 8–12 repetitions for each letter, pause, range, and lower-back compensation. Stop as range or position fails; neither failure nor heavy load is a goal.
• Action: Lie face down with the chin gently tucked and move the arms through Y, T, and W shapes. Lift each a short distance and pause for one second.
• Pass standard: Count each letter separately and keep the range small enough that the lower back does not lift the chest. This is scapular-control work and does not replace U3 rows or U4 pulldowns.
• Progression path: Small unloaded range → full controlled range with a two-second pause → incline bench or extremely light load. After 12 stable repetitions for every letter, maintain only as needed; remove it first when reliable pulling returns after travel or sessions run long.

Movement library: trunk, adductors, carries, and forearms

In Figure 4A-3, teal is the bent-knee regression and charcoal the straight-leg version. The illustrated ranges show direction and are not mandatory maxima.

C1 — Dead bug (Figure 4A-1)

• Role and boundary: Practise trunk anti-extension, pelvic control, and normal breathing together. This is a motor-control entry, not the main rectus-abdominis hypertrophy movement, and it cannot promise automatic transfer to boxing, HEMA, or singing.
• Intensity metric: Record arm-leg lever, 6–10 repetitions per side, back position, and breathing. Stop before the back arches, pelvis rocks, or breath is held; do not convert the set into RIR.
• Setup: Lie on the back with hips and knees near 90 degrees and arms pointing at the ceiling. Exhale slowly, let the ribs settle, and place comfortable pressure from the lower back into the floor.
• Action: Move the opposite arm and leg slowly away, stopping before the lower back loses its position. Return and change sides. Take a new breath for each repetition rather than holding it for a long time.
• Pass standard: The abdomen remains active, the pelvis does not rock, and the back does not visibly arch as the leg reaches. Regress by moving only one leg or tapping the heel down.
• Progression path: Heel tap → opposite arm and leg → progressively straighter knee and longer lever → band-pulldown dead bug after E1. Once 10 per side are stable, add leverage or light resistance rather than repetitions indefinitely; maintain a small dose after control is established.

C2 — Reverse crunch (Figure 4A-2)

• Role and boundary: Dynamically shorten rectus abdominis by curling the pelvis toward the ribs, making this the current progressive movement for abdominal appearance. It does not train anti-rotation or anti-side-bending.
• Intensity metric: Record lever, 8–15 repetitions, curl range, pause, and RIR 1–3. The abdominals should limit the set before leg swing, neck tension, or hip-flexor dominance.
• Setup: Lie on the back and press the hands lightly into the floor or hold a stable fixed point that cannot move. Bend hips and knees to roughly 90 degrees. Exhale to settle the ribs and place the lower back comfortably near the floor.
• Action: Use the abdomen to curl the pelvis toward the ribs until the tailbone leaves the floor by a small distance. The knees merely follow the pelvis; do not swing the legs to move the body. Lower slowly and begin the next repetition only after the pelvis returns.
• Pass standard: The range may be small, the rectus abdominis visibly shortens, and the neck and hip flexors do not become excessively tense.
• Progression path: Small bent-knee pelvic curl → full curl with pause → gradually straighter knee and longer lever → very light ankle load or a measurably loaded curl substitute. Increase leverage or load only after two sessions at 15 with RIR 2.
• Regression and stop rule: Reduce the curl or touch the heels down to reset each repetition. Stop for sharp lower-back pain and do not replace control with faster leg swinging.

C3 — Side plank (Figure 4A-3)

• Role and boundary: Train isometric anti-side-bending through the obliques and quadratus lumborum. It is an entry movement; C6 offers a more measurable loaded route later.
• Intensity metric: Record variation, 20–40 seconds per side, hip and shoulder position, and breathing. Stop just before position fails; at the time ceiling, increase leverage instead of holding for several minutes.
• Setup: Place the elbow under the shoulder. Begin with the teal bent-knee version, supporting the body on the knees and forearm.
• Action: Raise the hips until ear, shoulder, and hip are close to one line, with the chest facing forward. Do not sink into the neck or roll the body forward.
• Progression path: Bent-knee side plank → straight-leg side plank → longer lever or light top-leg raise → replace with loaded C6 after E2. Progress after a stable 40 seconds per side; do not add volume to both C3 and C6.

F2 — Forearm pronation-supination (Figure 4A-4)

• Role and boundary: Supply optional local resistance for forearm pronation and supination. Direct evidence for long-term healthy-adult adaptation and HEMA skill transfer is insufficient; reduce it first when actual weapon practice rises.
• Intensity metric: Record grip-to-bottle-centre distance, 12–20 repetitions per side, and RIR 2–4. Local forearm muscles should limit the set before shoulder substitution or elbow-wrist pain.
• Action: Bend the elbow to 90 degrees beside the body, hold the middle of a water bottle, and turn the palm slowly upward and then downward through a painless range.
• Pass standard: The elbow remains at the body and the forearm rotates without the shoulder swinging.
• Progression path: Hold the bottle centre → move the grip gradually toward one end to increase torque → adjustable dumbbell or hammer handle → cable or dedicated lever if a real need remains. Increase leverage after 20 repetitions with RIR 3; remove it after four weeks without measurable benefit.

Figures 4B-6 and 4B-7 begin only after E1 and E2 respectively. The cards explain body position but do not replace anchor instructions or product load ratings.

C4 — Pillow adductor squeeze (Figure 4B-5)

• Role and boundary: Teach even adductor contraction, compare side-to-side sensation, and establish short-term tolerance. Pillow tension is not measurable, so this is not counted as a proven adductor hypertrophy hard set.
• Intensity metric: Record perceived squeeze, 20–30 seconds, side-to-side sensation, and breathing. Start with repeatable moderate effort and stop before pelvic movement, breath-holding, or groin pain.
• Setup: Lie with bent knees and feet down, placing a resilient pillow that cannot slip between the knees.
• Action: Squeeze inward evenly for 20–30 seconds while breathing normally. Keep the pelvis down and do not push the feet against each other.
• Pass standard: Both inner thighs work similarly without sharp groin pain. A stable 30 seconds completes the entry lesson; it does not constitute heavy training.
• Progression path: Gentle pillow squeeze → repeatable moderate squeeze → short-lever Copenhagen after E4 and side-plank mastery → long lever or measurable band adduction. Remove it after the entry phase if no adductor goal or bottleneck exists; never use an ordinary chair or sliding sofa edge.

C5 — Pallof press (Figure 4B-6; after buying E1)

• Role and boundary: Provide progressive trunk anti-rotation. It can improve this trunk capacity but does not teach punching or weapon timing.
• Intensity metric: Record band model, stance, press distance, 8–15 repetitions per side or a 10–30-second hold, and trunk rotation. Stop before position or breathing fails rather than judging load from vague abdominal burning.
• Setup: Anchor the band at chest height, stand side-on, and verify the anchor and recoil path under low tension. Do not perform this movement yet.
• Action: Press both hands slowly away from the chest while resisting rotation toward the anchor, then return. Keep pelvis and sternum facing forward.
• Pass standard: Both sides use the same stance and range, the obliques work, and the neck does not take over.
• Progression path: Light band close to anchor → recorded extra pre-tension → longer press pause → measurable cable resistance. Increase tension after 15 repetitions or 30 seconds remain stable; after E1, replace C1 or C3 rather than adding trunk volume.

C6 — One-arm suitcase carry (Figure 4B-7; after buying E2)

• Role and boundary: Combine anti-side-bending, grip, and trunk control during gait under unilateral external load. It is the measurable loaded continuation of C3.
• Intensity metric: Record dumbbell load, 20–40 seconds or 20–40 metres per side, route, and posture. Stop before side-bending, gait change, or grip failure.
• Setup: Hold one dumbbell, stand tall, let the shoulder settle naturally, and clear a level walking path. Do not perform this movement without a reliable one-hand load.
• Action: Walk slowly with a normal stride while keeping shoulders and pelvis roughly level. Do not lean toward the load or rest it against the leg.
• Progression path: Light dumbbell over a short route → stable 30–40 seconds or 20–40 metres → add the smallest load → heavy suitcase carry. At the time or distance ceiling, add load rather than duration; replace C3 after E2 and never improvise with an unrated backpack top handle.

F1 — Wrist extension (Figure 4B-8)

• Role and boundary: Supply optional local capacity for the wrist extensors and a direction not fully loaded by rows or carrying. Direct long-term evidence in healthy young adults is limited, and it is not an injury-prevention guarantee.
• Intensity metric: Record load, 12–25 repetitions per side, full range, and RIR 2–4. Wrist extensors should limit the set before arm swing or elbow-wrist pain.
• Action: Support the forearm on the thigh or a table with the palm down and wrist free. Raise the back of the hand slowly with a light bottle and lower fully while keeping the forearm down.
• Pass standard: The wrist and elbow do not sting and the whole arm does not swing.
• Progression path: Light bottle → small-increment dumbbell → band or cable. Add the smallest load after two sessions at 25 with RIR 3; reduce to 0 sets when HEMA grip volume rises, sessions run long, or four weeks show no measurable benefit.

Sport-specific appendix: how singing coordination practice fits

When no formal singing practice is underway, skip this entire section; it does not occupy a slot in the base weekly plan. Use the following low-load coordination routine only after singing resumes and a short preparatory sequence is wanted.

Formal singing and strength training both need regular practice, progressive tasks, feedback, and recovery, but their training targets differ. Strength work can quantify muscular stimulus through load, repetitions, and proximity to failure. Singing depends more on coordination among breathing, vocal-fold vibration, resonance, and auditory feedback. The diaphragm works during inhalation, and the abdominal wall and ribcage muscles help regulate exhalation, but making the abdomen sore or using an inspiratory-resistance device does not automatically improve pitch, tone, or register transitions.

**Figure mapping: Figure 5-1 = V1

Relaxed seated posture; Figure 5-2 = V2

Quiet inhalation; Figure 5-3 = V3

Gentle even hiss; Figure 5-4 = V4

Soft humming, lip trill, or straw phonation.** Complete V1–V4 in order for 6–10 minutes on four to six days each week. The arrows show direction and steadiness, not maximal chest or abdominal expansion.

V1 | Relaxed seated posture (Figure 5-1)

Sit on the front half of a stable chair with both feet down, allowing ears, shoulders, ribs, and pelvis to stack naturally. Do not deliberately brace the jaw, shoulders, or abdomen. Spend about 30 seconds confirming that breathing feels easy.

V2 | Quiet inhalation (Figure 5-2)

Place the hands lightly on the lower ribs and take four quiet inhalations. Notice the ribs expand toward the sides and back while the shoulders and neck remain still. Observe the natural range without inhaling maximally or lifting and holding the chest.

V3 | Gentle even hiss (Figure 5-3)

Perform four gentle, continuous “sss” exhalations of 8–12 seconds. Keep the flow as even as possible from start to finish, seeking steadiness rather than maximum duration. Breathe and rest normally between repetitions.

V4 | Soft humming, lip trill, or straw phonation (Figure 5-4)

Practise for 3–5 minutes in a comfortable middle range. Choose only one of humming, lip trills, or straw phonation for this unit; all three need not be completed. Keep volume no harder than easy speech, then begin song practice. When singing and strength work share a day, sing first or separate them by several hours.

Stop singing if the voice is hoarse or painful, high notes disappear suddenly, or speaking becomes effortful. Persistent or recurring symptoms need assessment by an ear, nose, and throat physician and, when appropriate, a voice-specialist speech-language pathologist. A training plan cannot diagnose vocal-fold problems. Buy a respiratory muscle trainer only when a singing teacher or clinical professional has identified a specific problem, target, and dose.

Appendix: equipment purchase order

A logged bottleneck triggers a purchase: a movement reaches its repetition ceiling in two consecutive sessions and further repetitions have become inefficient; improvised loading is becoming unsafe; or the back lacks a reliable vertical pull. Continue with the current version if none of these occurs.

**Figure mapping: Figure 6-1 = E1

Long loop bands and compatible anchor; Figure 6-2 = E2

Matched adjustable dumbbells; Figure 6-3 = E3

Fixed pull-up access; Figure 6-4 = E4

Stable bench or low step, mat, and sliders.** The codes are also the purchase order. The figure shows categories and first checks, not brands, exact dimensions, load certification, or installation instructions.

Figure and unique name	Purchase check	What it replaces after purchase
E1 — Long loop bands and compatible anchor (Figure 6-1)	Choose clearly distinct light, medium, and heavy resistance plus one very light band. The manufacturer should specify material, dimensions, compatible anchoring, and loading direction. Inspect for cracks and keep face and body outside the recoil path	Replace one U3 exposure on day B or C with U4 — Band pulldown; C5 — Pallof press may replace C1 or C3
E2 — Matched adjustable dumbbells (Figure 6-2)	Both locks can be visually checked before every set; increments are no larger than roughly 2 kg per dumbbell; handles are comfortable and bases stable. Roughly 24 kg maximum per dumbbell is a practical one-time-purchase starting point	Convert backpack U3 and L3 directly to dumbbells; convert bottle U5, U6, F1, and F2 to light dumbbells; C3 may be replaced by C6 — One-arm suitcase carry
E3 — Fixed pull-up access (Figure 6-3)	Prefer a fixed park bar. Home wall or ceiling mounting requires confirmed structure and correct installation. Door-frame equipment needs a stated rating and frame compatibility; avoid untraceable friction-only telescoping bars	Pull-ups may replace one U3 or U4 exposure. Begin with foot assistance and a controlled descent instead of adding a full extra pulling programme
E4 — Stable bench or low step, mat, and sliders (Figure 6-4)	A bench or step needs a stated rating, four non-slip contacts, and no wobble. Buy sliders and a mat only for a real floor requirement	L5 can use a progressively higher step; L6 may become a sliding leg curl; after mastery, C4 may become a short-lever Copenhagen side plank

Do not begin with a neck harness, respiratory muscle trainer, unstable balance board, boxing-branded “specific” gadget, or large multi-gym. Their evidence may not match the goal, or their value cannot yet be judged without a stable training record. Never drop adjustable dumbbells, retire cracked bands, and install and inspect all fixed equipment according to its manufacturer.

Appendix: sources and limits of the evidence

This schedule is a personal starting plan inferred from muscle demands shared across several goals. Research has not directly compared this complete A, B, and C combination. Evidence is separated by distance from the question: syntheses and position stands support programme principles; longitudinal movement or muscle studies support limited choices; acute EMG, different populations, and mechanisms show only possible use. Movements without direct evidence are explicitly optional or introductory rather than promoted from biomechanical plausibility to proven long-term effect. The project research dossier contains the full muscle matrix, 24-movement audit, and grading decisions.

Judgment	Source	How it is used here
Regular resistance training can improve strength, muscle size, power, and several functional outcomes. Heavier loads favour maximal strength, higher weekly volume favours hypertrophy, and low- to moderate-volume training with a fast concentric phase favours power; routine momentary failure is not required	ACSM 2026 position stand on resistance training	Prescribes strength, physique, and power separately; treats roughly 10 or more weekly sets as an average condition that favours greater hypertrophy rather than a minimum effective dose
Strength and hypertrophy still increase on average as weekly set volume rises, but with diminishing returns; a compound movement’s contribution to non-primary muscles is better understood as fractional sets	Meta-regression of weekly volume and frequency dose-response; network meta-analysis of resistance-training prescriptions	Starts all-round fitness at about 6–10 high-quality sets for the main regions, then adjusts according to recovery and records without mechanically counting every involved muscle
Mechanical tension is an important mechanism of resistance-training-induced skeletal-muscle growth, but a discrete switch under which “only the final repetitions count” has not been established. Training closer to failure tends to favour hypertrophy, although the best stopping point remains uncertain. In one small direct comparison, 1–2 RIR and failure produced similar quadriceps growth, while failure caused more acute fatigue; RIR estimates also vary by person and context	Review of mechanisms of resistance-training-induced skeletal-muscle growth; meta-regression of proximity to failure and hypertrophy; eight-week comparison of 1–2 RIR and failure; review of repetitions-in-reserve prediction accuracy	Uses RIR 1–3 as an adjustable work range, calibrated through logs and safe movements rather than presented as an optimum for everyone
Nine available studies suggest that more than 60 seconds of rest may offer a small hypertrophy advantage; no clear additional difference was detected beyond roughly 90 seconds, but heterogeneous evidence cannot establish 90 seconds as a ceiling	Systematic review and Bayesian meta-analysis of inter-set rest and hypertrophy	Uses 2–4 minutes for compound movements and 1–3 minutes for isolation and accessories as practical starting points, then adjusts from next-set performance
In recreational trainees, concurrent training can on average improve aerobic fitness while producing strength, power, and hypertrophy outcomes comparable to resistance training alone; evidence in highly trained people is sparse. Public-health references separately require enough total weekly activity	Umbrella review of concurrent training; WHO guidelines on physical activity	Schedules three strength and two progressive aerobic sessions while making clear that two 30–45-minute sessions do not automatically equal 150–300 weekly minutes of moderate activity
Chest discomfort, near-fainting, abnormal breathlessness, or a clearly irregular heartbeat during exercise require stopping and assessment; any one of unexpectedly severe muscle pain, dark urine, marked weakness, or unusual fatigue warrants prompt care	American Heart Association guidance on developing an activity plan; CDC guidance on rhabdomyolysis symptoms	Defines the stopping boundaries at the beginning and in the aerobic section without using a training plan to diagnose past rowing experience
Full range of motion generally favours strength and lower-body hypertrophy; lengthened-position work may add value, but findings remain mixed	Systematic review of range of motion; review of lengthened-position training	Prioritizes controlled full range without treating slow or lengthened partials as a permanent substitute for load
Established adaptations can be retained with markedly lower training doses, although the minimum varies with age, load, and outcome	Bickel et al. on retaining adaptations after training-dose reduction	Sets one-third to one-half of building volume as a maintenance starting test rather than a guarantee
Average group benefits from protein supplementation flatten near 1.6 g/kg/day, but the estimate has a wide interval and cannot serve as a precise upper limit	Systematic review of protein supplementation, muscle mass, and strength	Produces a practical range of about 100–115 g/day at 65 kg and allows it to be completed in three meals
Sustained energy deficiency impairs resistance-training gains in lean mass	Meta-analysis of energy deficiency and resistance-training adaptation	Separates aggressive weight loss from the maximal-growth phase
Classical singers adapt thoracoabdominal breathing patterns to phrases; added respiratory-muscle strength work improves some respiratory measures, but voice outcomes are inconsistent	Study of breathing patterns in singing; study of respiratory muscle strength training in classical singers	Treats singing as coordination and does not default to a respiratory trainer
Voice fatigue, hoarseness, pain, and effortful speech require reduced use and medical attention when persistent	Voice-care guidance from the US National Institute on Deafness and Other Communication Disorders	Defines stop and referral boundaries for voice practice
Teaching plates can expose start, finish, and alignment cues for the reader to check, but one illustration cannot replace movement-by-movement instruction; landing in particular requires control of knee valgus and lower-limb alignment	ACE Exercise Library; NSCA box step-off landing assessment	Calibrates joint direction, range, and language-neutral numbering in the eight teaching-card groups while leaving the prose as the final execution boundary
In one small longitudinal study, standing calf raises produced more gastrocnemius and whole-calf growth than seated raises while soleus outcomes were similar; young-adult bilateral heel-raise tests often exceed 25 repetitions, although their pace differs from this programme	Standing-versus-seated calf-raise trial; bilateral heel-raise repetition reference	Restricts two-leg 15–25 work to familiarization, makes supported single-leg or stable load the main path, and keeps bent-knee work as an optional calf-priority addition
Foot-and-ankle exercise research often omits load and complete dosage, so an exercise name alone cannot establish long-term effect	Scoping review of foot-and-ankle exercise dosage reporting	Marks tibialis raises as an evidence-limited optional accessory that must show measurable progress or be removed
Push-ups can train chest and triceps at matched relative effort; push-up-plus variations show strong serratus use in acute tests, which is not long-term hypertrophy evidence	Eight-week push-up versus bench-press trial; push-up-plus EMG review	Uses U1 as a progressive main push and U7 as a low-dose motor-control drill
Squats and hip thrusts can both grow the glutes and strength remains task-specific; hamstring adaptation also differs between hip-extension and knee-flexion exercises	Squat-versus-hip-thrust trial; comparison of hamstring knee-flexion training	Uses L2, L3, and L5 for glute work in the main programme; retains L4 in the library as a floor-based hip-extension progression; and uses L3 and L6 to cover posterior-chain hip extension and knee flexion respectively
Eight weeks of progressive Copenhagen work increased eccentric hip-adduction strength in male youth footballers; that population and movement cannot prove pillow-squeeze hypertrophy in ordinary adults	Randomized Copenhagen-adduction trial	Limits the pillow squeeze to an entry isometric and requires a short-lever Copenhagen or measurable resistance for further strengthening
Core training can increase trunk strength, while transfer to general or sport performance is limited and heterogeneous	Review of core stability and sport performance; systematic review of trunk training	Retains anti-extension, anti-side-bending, and anti-rotation capacity without promising automatic singing or sport-skill gains
Lower-body fatigue can reduce punch force in trained boxers; strength training relates to fencing movement performance; prolonged recreational skiing reduces eccentric quadriceps and hamstring strength	Boxing lower-body fatigue study; fencing strength-training study; post-skiing eccentric-strength study	Jointly prioritizes hips and legs, single-leg control, posterior chain, and landing-deceleration capacity while avoiding pre-hobby fatigue
Existing evidence relating neck strength to concussion risk remains inconsistent	Systematic review of neck strength and concussion risk	Keeps neck work optional and low dose without an injury-prevention promise

What deserves to remain after twelve weeks is a method of judgment: track physique with photographs and circumferences under the same conditions, strength with comparable loads and clean repetitions, power with speed and consistency, cardiorespiratory fitness with time or distance at the same RPE, and the programme itself with adherence and hobby quality. Movements, set counts, and equipment can all change in response to those records. That is how moderate muscularity and all-round fitness become one long-running system.