1
Lower Body
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Build your lower-body strength with controlled movement.
2
Upper Body
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Push, press, and pull — balanced across the whole upper body.
3
Core
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Slow and controlled beats fast — quality over speed here.
Notes on the plan
- Use light-to-moderate dumbbells (2–5 kg to start) and rest 30–45 seconds between sets.
- Add 10 minutes of light cardio — walking or cycling — before or after each session.
- Progress by adding reps or a small amount of weight every 1–2 weeks, rather than jumping to heavy loads fast.
- Leave a rest day between sessions so muscles can recover.