Fitness

Phase Overview

Weeks 1-3 establish a durable movement and conditioning base. The primary training goal is to build joint-friendly strength, movement proficiency, and consistent training frequency while keeping fatigue manageable. Emphasize controlled tempo, full range of motion, and three training sessions per week.

Workouts

Week structure: Train three nonconsecutive days per week (e.g., Monday/Wednesday/Friday). Use the provided loading guidance: start with a load you can lift with good form for the prescribed reps; for barbell/dumbbell movements this is approximately 50-65% of a 1-repetition maximum (1RM) or a weight that feels challenging for the last 2 reps but allows strict technique. Progression protocol: increase load by 2.5-5% when you complete all sets and reps for two consecutive sessions.

Workout A

Workout B

Workout C

Accessory finisher (optional, 1x per week): 10 minutes of steady-state low-impact cardio (e.g., brisk walk, stationary bike at conversational pace) to support recovery and conditioning.

Load examples: If the estimated 1RM deadlift is 100 kg, use 50-65 kg for the 3 × 5 sets. If a dumbbell move prescribes “moderate,” choose a weight where the final rep requires deliberate effort but not form breakdown (e.g., 16-22 kg dumbbells for many intermediate trainees).

Progression protocol summary: after completing prescribed sets/reps for two sessions in a row, increase load 2.5-5%; if unable, repeat the same load for up to three sessions before reducing reps by 1 to break a plateau.

Training Notes

• Form cue: For squats and split squats, track knees over toes with hips sitting back; use a 2-0-1 tempo (2s descent, 0s pause, 1s up) to enforce control. Specific measurement: aim for thighs parallel to the floor on squats when mobility allows.
• Common mistake: Using momentum on rows and presses. Pause 0.5-1s at the top of each rep to avoid swinging; reduce load if torso movement exceeds 10-15 degrees.
• Exercise selection tip: Use a kettlebell or dumbbell for goblet squats if no squat rack is available; choose a kettlebell weight between 12-24 kg depending on sex, experience, and current strength.
• Recovery guideline: Prioritize 7-9 hours of sleep and maintain daily protein intake of ~1.6 g/kg bodyweight to support adaptation during this base phase.
• Mobility tool: Implement a 5-minute pre-workout dynamic routine using a resistance band for shoulder pull-aparts and ankle dorsiflexion drills; perform banded hamstring slides if hamstring stiffness limits Romanian deadlift form.
• Monitoring: Track sets, reps, and RPE (rate of perceived exertion) aiming for RPE 6-8 on most working sets; adjust load so the last rep is challenging but achievable without technical collapse.
• Safety: Use lighter loads and a mirror or video for the first session to confirm technique; when performing deadlifts, maintain neutral spine alignment and hip hinge depth where shins meet bar over mid-foot.
• Consistency metric: Complete at least 8 of 9 scheduled workouts across Weeks 1-3 to progress to the next phase; if fewer, repeat or extend the base phase by one additional week.