Training Structure

Three-day plan

Following PRD Sections 9–14, each session has four core exercises. Choose accessories according to recovery and time.

Day 1 · Push

Incline Bench Press · 2 sets · 8–12 reps · reference rest 120 seconds
Bench Press · 2 sets · 8–12 reps · reference rest 120 seconds
Shoulder Press · 2 sets · 8–12 reps · reference rest 120 seconds
Lateral Raise · 2 sets · 10–15 reps · reference rest 90 seconds

Four core slots. Triceps isolation is an optional PRD accessory not expanded in the current catalog. Do not extend training merely because an accessory is absent.

Day 2 · Pull

Pull-up · 2 sets · 8–12 reps · reference rest 120 seconds
Row · 2 sets · 8–12 reps · reference rest 120 seconds
Deadlift / Hip Hinge · 2 sets · 8–12 reps · reference rest 120 seconds
Biceps Curl · 2 sets · 10–15 reps · reference rest 90 seconds

Face pulls are optional. Prioritize the four core slots and check pull-up assistance direction and operation against machine instructions.

Day 3 · Legs + Physique

Squat · 2 sets · 8–12 reps · reference rest 120 seconds
Glute Movement · 2 sets · 8–12 reps · reference rest 90 seconds
Core Movement · 2 sets · 6–8 reps/side · reference rest 90 seconds
Lateral Raise / Face Pull · 2 sets · 10–15 reps · reference rest 90 seconds

The fourth core slot defaults to lateral raises, with face pulls as an alternative. Keep one slot rather than making both mandatory. Count dead bugs per side.

Default variants, two-set reference targets, effort, and rest have been checked against sources. They are adjustable starting examples for generally healthy adult beginners, not individual medical prescriptions. Accessories may be skipped, and actual logs are not automatically filled with targets.

Start training or resume the current workout

Exercise directory

The 12 exercises in PRD Section 51 form the initial library. Exercise information provides purposes, equipment, muscles, variants, checkpoints, common errors, safety boundaries, and checkable sources.

Exercise	English	Information
Incline Bench Press	Incline Bench Press	Incline Dumbbell Bench Press · Purpose, checkpoints, and sources available
Bench Press	Bench Press	Flat Dumbbell Bench Press · Purpose, checkpoints, and sources available
Shoulder Press	Shoulder Press	Seated Dumbbell Shoulder Press · Purpose, checkpoints, and sources available
Lateral Raise	Lateral Raise	Dumbbell Lateral Raise · Purpose, checkpoints, and sources available
Pull-up	Pull-up	Machine-assisted Pull-up · Purpose, checkpoints, and sources available
Row	Row	Seated Cable Row · Purpose, checkpoints, and sources available
Deadlift / Hip Hinge	Deadlift / Hinge	Light Dumbbell Romanian Deadlift · Purpose, checkpoints, and sources available
Biceps Curl	Biceps Curl	Dumbbell Biceps Curl · Purpose, checkpoints, and sources available
Squat	Squat	Bodyweight Box Squat · Purpose, checkpoints, and sources available
Glute Movement	Glute Movement	Bodyweight Glute Bridge · Purpose, checkpoints, and sources available
Face Pull	Face Pull	Light Cable Face Pull · Purpose, checkpoints, and sources available
Core Movement	Core Movement	Dead Bug · Purpose, checkpoints, and sources available
Wall press-up	Wall press-up	Wall press-up · Purpose, checkpoints, and sources available
Standing one-arm dumbbell row	Standing one-arm dumbbell row	Standing one-arm dumbbell row · Purpose, checkpoints, and sources available
Two-arm standing resistance-tube row	Two-arm standing resistance-tube row	Two-arm standing resistance-tube row · Purpose, checkpoints, and sources available

Execute and review

Web training tools support starting, actual sets, load type and units, repetitions and effort, rest timing, previous performance, interruption recovery, and history. Records stay on this device. Export a backup in settings and data; trends trace back to original records.