Who this is for
This is an example for an adult who can train twice a week and is comfortable with the listed movements. It is a starting template, not an individual assessment. Choose familiar alternatives and ask a qualified trainer to help with unfamiliar techniques.
Put at least a rest day between sessions when practical. Begin with two working sets per exercise; a third set can be added later if you are recovering well and have time. Warm-up sets are separate from the table.
Session A
| Exercise | Working sets | Reps | Starting rest |
|---|---|---|---|
| Goblet squat or leg press | 2 | 6–10 | 2 minutes |
| Dumbbell bench press | 2 | 8–10 | 2 minutes |
| Seated cable row | 2 | 8–12 | 2 minutes |
| Dumbbell Romanian deadlift | 2 | 6–8 | 2 minutes |
| Calf raise | 2 | 10–15 | 60–90 seconds |
| Dead bug | 2 | 6–10 per side | 60 seconds |
Session B
| Exercise | Working sets | Reps | Starting rest |
|---|---|---|---|
| Split squat or leg press | 2 | 8–10 per side | 2 minutes |
| Lat pulldown | 2 | 8–12 | 2 minutes |
| Machine chest press | 2 | 8–12 | 2 minutes |
| Seated leg curl | 2 | 10–15 | 90 seconds |
| Dumbbell lateral raise | 2 | 10–15 | 60–90 seconds |
| Side plank | 2 | Comfortable controlled hold | 60 seconds |
Rest longer if you need it to perform the next set well. For unilateral exercises, use the same target for each side and record the convention you use.
Choose the first weights
Use loads that let you complete the lower end of the rep range with a few controlled repetitions still possible. The first week is for finding workable starting points, not testing your maximum.
If your movement becomes uncontrolled or you cannot reach the lower target, reduce the load. Stop an exercise that causes sharp or unusual pain rather than forcing the planned reps.
Make the next session useful
When all working sets reach the top of the range comfortably with consistent technique, try the smallest practical load increase next time. Reps may return towards the bottom of the range. You do not need to increase both weight and reps together.
Create two workouts in Gorivo, keep the exercise order consistent and add a short note when you use an alternative. Understanding RPE can help you record how demanding each set felt.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.