RoutineAssistant
Training System
Phase 1Wk 1–3Phase 2Wk 4–6Phase 3Wk 7–9Phase 4Wk 10–12
P1P2P3P4
Phase 01 · Foundation

Weeks 1–3

Build your base. Master the Push/Pull/Legs split, establish mind-muscle connection, and set the stage for everything that follows.

Training Split
Push / Pull / Legs
3 training days, 1 rest day — cycle repeats
Primary Goal
Foundation & Movement Mastery
Last 3–4 reps must be a complete struggle
Key Technique
Alternating A/B Workouts
Rotate between variant 1 and 2 for each muscle group each session
Cardio Protocol
Zone 2 — Fat Burning Zone
30 min
Duration
4× per week
Frequency
130–140 BPM
Target HR
After weight training
Timing
Coach's Note

Build the habit. Consistency over intensity at this stage.

Recommended: Incline treadmill (10–15% grade) or StairMaster. Keep it steady state — no sprints.

WORKOUT SESSIONS

Follow 3 days training, 1 day rest. Alternate workout 1 and 2 for each muscle group.

Legs 1

Lower Body
5
exercises
~19 total sets
Warmup required
Warm-Up

10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)

Weighted Step Ups start position
1
Weighted Step Ups
4x15reps per leg
Dumbbell Stiff Leg Deadlifts start position
2
Dumbbell Stiff Leg Deadlifts
4x12reps per leg
Weighted Bulgarian Split Squats start position
3
Weighted Bulgarian Split Squats
4x10per leg
Walking Lunges start position
4
Walking Lunges
3 sets15 steps per leg (make them weighted)
Wall Sits start position
5
Wall Sits
4x1 minor to failure
To Failure

Legs 2

Lower Body
5
exercises
~17 total sets
Warmup required
Warm-Up

10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)

Barbell Squats start position
1
Barbell Squats
4x8progress weight with every set
Superset
Barbell Bulgarian Split Squats start position
2
Barbell Bulgarian Split Squats
4x10
Dumbbell Sumo Squats start position
3
Dumbbell Sumo Squats
3x20superset with 20 bodyweight squat jumps
Superset
Lateral Lunges start position
4
Lateral Lunges
3x20per side
Hollow Body Hold start position
5
Hollow Body Hold
3xto failure
To Failure

Pull 1

Back & Biceps
6
exercises
~24 total sets
Barbell Bent Over Rows start position
1
Barbell Bent Over Rows
4x15
Dumbbell Pullovers start position
2
Dumbbell Pullovers
4x10
Dumbbell Curls start position
3
Dumbbell Curls
4x10per arm
Dumbbell Rear Delt Flys start position
4
Dumbbell Rear Delt Flys
4x15
Banded Pull Ups start position
5
Banded Pull Ups
3xto failure
To Failure
Leg Lifts start position
6
Leg Lifts
5x20

Pull 2

Back & Biceps
6
exercises
~19 total sets
Barbell Curls start position
1
Barbell Curls
3x15
Single Arm Dumbbell Rows start position
2
Single Arm Dumbbell Rows
3x15per arm
Chest Supported Dumbbell Rows start position
3
Chest Supported Dumbbell Rows
3x10
Hammer Curls start position
4
Hammer Curls
4x10
Barbell Bent Over Rows (Negative Reps) start position
5
Barbell Bent Over Rows (Negative Reps)
3x8
Plank start position
6
Plank
3x1 min

Push 1

Chest, Shoulders & Triceps
6
exercises
~24 total sets
Dumbbell Lateral Raises start position
1
Dumbbell Lateral Raises
4x12
Dumbbell Incline Chest Press start position
2
Dumbbell Incline Chest Press
4x10
Bench Dips start position
3
Bench Dips
4x12
Chest Flys start position
4
Chest Flys
4x10
Push Ups start position
5
Push Ups
3xto fail (on knees if needed)
To Failure
Sit Ups start position
6
Sit Ups
5x20

Push 2

Chest, Shoulders & Triceps
6
exercises
~23 total sets
Barbell Bench Press start position
1
Barbell Bench Press
3x10
Dumbbell Shoulder Press start position
2
Dumbbell Shoulder Press
4x12
Dumbbell Rear Delt Flys start position
3
Dumbbell Rear Delt Flys
4x15
Overhead Tricep Extensions start position
4
Overhead Tricep Extensions
4x20
Plate Front Raises start position
5
Plate Front Raises
3x15
Russian Twists start position
6
Russian Twists
5x20per side