Monday • Strength
This week
When you hit the top of the rep range on every working set with clean form, increase the load by the smallest sensible amount next time.
Monday • Full Body Strength
Easy cardio • 8–10 min
Bike, cross trainer or treadmill. Get warm; do not spend your strength before the weights.
Cool down → hydrate → relax
If you feel well after training: sauna around 10–15 min, cool down and drink, then steam around 8–12 min. Leave immediately if you feel dizzy or unwell.
12-week plan
Progress
Recent sessions
Latest working weights
Recovery & settings
Optional weekend recovery
Keep weekends easy: 20–30 minutes gentle swimming or walking, then spa pool / sauna / steam if you fancy it. The aim is to arrive at Monday feeling stronger, not more fatigued.
Programme settings
Your data
This version stores your workout history on this device/browser.
Install on your phone
Android/Chrome: use Install when offered. iPhone/Safari: Share → Add to Home Screen. Once installed, it behaves much more like a normal app.
Your account
Family users
Only the owner can add users. Each user gets completely separate workout data.
Add another user
This is a general fitness plan, not medical advice. Stop exercise for chest pain, faintness, unusual breathlessness, palpitations, sharp pain or anything that feels medically concerning.