30 min. Strength + Weekly Splits

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This workout series focuses on progressive overload, clean reps, and pushing each set to or near failure without rushing movements.

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TRAINING GUIDELINES

    •    Sets: 4 per exercise

    •    Reps: Aim for 8–12

    •    Effort: To failure or 1–2 reps shy

    •    Rest: 45–75 seconds

    •    Session Length: 30-45 minutes

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OPTIONAL WEEKLY CALENDAR LAYOUT

Option A: 4-Day Split

Monday – Upper Body Push

Tuesday – Lower Body (Glutes)

Thursday – Upper Body Pull

Saturday – Lower Body (Quads, Hamstrings & Calves)

Optional:

    •    Walking, mobility, or core on off days

    •    Full rest as needed

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Option B: 5-Day Split

Monday – Upper Body Push

Tuesday – Lower Body (Glutes)

Wednesday – Walking / Mobility

Thursday – Upper Body Pull

Saturday – Full Body (Option 1 or 2)

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30-MINUTE CAPPED WORKOUTS (STRAIGHT SETS)

Choose 4–5 exercises per session to stay within 30 minutes.

Rotate remaining movements weekly so nothing is dropped long-term.

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UPPER BODY PUSH (30 MIN)

    1.    DB Chest Press

    2.    DB Shoulder Press (Overhead)

    3.    DB Chest Flyes

    4.    Skull Crushers

    5.    Lateral Raises or Tricep Dips

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UPPER BODY PULL (30 MIN)

    1.    DB Underhand Bent-Over Row

    2.    DB Single-Arm Row or DB Incline Row

    3.    DB Rear Delt Fly

    4.    Alternating Bicep Curls

    5.    Hammer Curls or Gorilla Rows

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LOWER BODY – GLUTES (30 MIN)

    1.    Hip Thrusts

    2.    RDLs

    3.    Bulgarian Split Squats

    4.    Sumo Squats

    5.    DB Donkey Kickbacks

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LOWER BODY – QUADS / HAMSTRINGS / CALVES (30 MIN)

    1.    DB Squats

    2.    Heel-Elevated Goblet Squats

    3.    Reverse Static Lunges

    4.    DB Banded Side Steps

    5.    Calf Raises

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FULL BODY – 30 MIN

Option 1

    1.    Reverse Lunge → Hammer Curl

    2.    DB Squat → Overhead Press

    3.    RDL → Front Raise

    4.    Burpees

    5.    Marching Crunch

Option 2

    1.    Arnold Press with Knee Drive

    2.    Rows (on the floor)

    3.    Bicep Curls

    4.    Squat → Overhead Tricep Extension

    5.    Burpees

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PROGRESSION STRATEGY

    •    When you can hit 12 reps for all 4 sets, increase weight

    •    If short on time, reduce rest — not reps

    •    Focus on control, range of motion, and tension

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This version keeps your training:

✔️ strength-focused

✔️ time-efficient

✔️ easy to stay consistent with alongside walking

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