STRENGTH FOR EVERYDAY LIFETRAIN · FUEL · REPEAT
rep&rangeBuild your plan

01 / TRAIN

Show up. Build from there.

A good programme gives you a next step. Choose the schedule you can repeat, then adjust the movements and working sets to your starting point.

Kettlebell, rolled exercise mat, resistance loop and cork blocks in a sunlit training space
Original AI-generated editorial imagery. Equipment shown is illustrative.

SMALL STARTS COUNT

There is no perfect Monday.

Begin with a couple of manageable sessions and familiar movements. You can keep the same routine while gradually changing repetitions, load or the range you control.

The 2026 ACSM guidance supports regular resistance training and individual choices over unnecessary complexity. Our templates are practical starting points, not optimised prescriptions for every person.

Build your training week ↗

CHOOSE YOUR RHYTHM

A week with room to recover.

2DAYS / WEEK

Two-day full body

A simple place to begin. Two full-body sessions with days between.

↗3DAYS / WEEK

Three-day full body

A regular rhythm with a rest day between strength sessions.

↗4DAYS / WEEK

Four-day upper / lower

Spread the work across four shorter upper- and lower-body sessions.

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THE MOVEMENT ATLAS

Learn the pattern.
Find your variation.

Explore 14 movements by equipment and movement pattern. Each has a clear cue, an easier option and a place in your training log.

Open the movement atlas ↗

Equipment to consider

Choose for the way you use it.

As an Amazon Associate I earn from qualifying purchases. These are researched product options, not hands-on test results. Check the exact model, current price and availability on Amazon.

Model matched · suitability first

CAP rubber-coated hex dumbbells, 10 lb pair

A pair of fixed-weight dumbbells for exercises suited to this load. Choose weight for your current ability; a single pair will not cover every exercise or progression.

View on Amazon ↗
Model matched · suitability first

Yes4All cast-iron kettlebell, 15 lb

A fixed-weight kettlebell for appropriately coached training. Check the load and handle fit, and leave clear space around your workout.

View on Amazon ↗

Compare before you choose

Match the task and setup before considering price. These are researched selection notes, not performance scores.

Product optionFit and limits to check
CAP rubber-coated hex dumbbells, 10 lb pairA pair of fixed-weight dumbbells for exercises suited to this load. Choose weight for your current ability; a single pair will not cover every exercise or progression.
Yes4All cast-iron kettlebell, 15 lbA fixed-weight kettlebell for appropriately coached training. Check the load and handle fit, and leave clear space around your workout.