From 17 October 2026
Legs, Push and Pull on Saturday, Sunday and Monday, with an optional full body on Wednesday. Each visit is about 30 minutes on the machines, then 30 minutes on the stairmaster.
Missed one? Do it on the next gym day. Wednesday is optional and its legs stay light, because futsal is on Thursday evening. No stairs on futsal day.
The extra days are 30 minutes of easy stairs only. You're going from nothing to daily, so this week stop every set with 2–3 reps still in the tank.
Start every session with the dumbbell warm-up at the top of its card. Rest 90 s after the first lift, 60 s after the others. Use the same weight until every set reaches the top of its range, then add the smallest jump. The log below tells you when.
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Each lift's heaviest set per session. A lift counts as stronger when its best set beats every session before it (more weight, or more reps at the weight). It counts as stalled after three sessions without doing that.
Log your first session and each lift's weights show up here.
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