01 · make room for the habit
Start with two sessions.
Pick two days with at least one day between them—Monday and Thursday, for example. Use Workout A on the first day and Workout B on the second. Write down when and where each will happen.
The CDC recommends strength activity on at least two days a week, covering the major muscle groups. The plan below is an approachable example for generally healthy adult beginners and people returning after a break. It complements the walking and nutrition habits in our free six-week plan.
Start with five minutes of easy movement and a few unweighted practice repetitions. Plan about 20–35 minutes at first; take longer if you need it. If you have an injury, a condition affecting exercise, or unfamiliar symptoms, get individual guidance before starting.
02 · choose control
Leave a few good reps.
A “rep” is one complete movement. A “set” is a group of reps before you rest. For an 8–12-rep exercise, choose a version or weight you can move through at least eight controlled reps.
The practical effort check: finish your set when you could still do about two or three more repetitions with similar technique. You do not need to prove it by doing those extra reps. If unsure, choose an easier variation or lighter load and learn the movement.
For your first week, do one set per exercise. From the second week, build to two sets if soreness and energy are manageable. Rest 60–120 seconds between sets, or longer until you feel ready. You should not need to rush to keep a timer happy.
Move smoothly through a comfortable range, without bouncing or forcing a position. Breathe throughout the set. A harder variation or heavier weight is only useful when you can control it.
03 · choose your repeatable template
Two ways to train.
Choose one track, not both. Repetition ranges are starting targets, not minimums: use fewer if needed. Do its Workout A on Monday and Workout B on Thursday, or choose other nonconsecutive days. You can switch when access changes: replace Home A with Gym A, or Home B with Gym B. Start unfamiliar variations conservatively.
Home / no equipment
Home workouts A + B
Use only body weight, clear floor space and a wall. No weights, bands, benches or chairs; no jumping. You must be able to get down to and up from the floor comfortably. If not, ask for a standing adaptation.
Home workout A
| Movement | Repetitions | Options & cues |
|---|---|---|
| Bodyweight squat | 8-12 repetitions | Feet planted; sit your hips back and bend knees comfortably. Use a shallower squat or a light touch on the wall for balance. |
| Wall push-up | 8-12 repetitions | Hands at chest height; lower toward the wall with your body steady. Harder: use a kneeling or full push-up on the floor. |
| Glute bridge | 10-15 repetitions | Feet flat; lift your hips without arching your lower back. Use a smaller comfortable range or pause briefly at the top. |
| Prone W raise | 8-12 controlled repetitions | Lie face down, elbows bent in a W; gently lift hands and elbows. Keep neck relaxed, chest low; use a tiny lift without back arching. |
| Dead bug | 6-10 slow repetitions per side | Reach opposite arm and leg while keeping your trunk still. Shorten the reach or move one heel at a time. |
Home workout B
| Movement | Repetitions | Options & cues |
|---|---|---|
| Split squat | 6-10 repetitions per side | Use a staggered stance; bend both knees through a small range. Touch the wall for balance; use a shallow squat if needed. |
| Standing bodyweight hip hinge | 10-15 repetitions | Soften knees; send hips back, keeping your back comfortable. Start with a short range. Stand by squeezing through the hips. |
| Wall push-up | 8-12 repetitions | Lower smoothly toward the wall; press away with your body steady. Harder: use a kneeling or full push-up on the floor. |
| Prone reverse snow angel | 8-12 controlled repetitions | Face down, sweep arms through a small comfortable arc. Keep chest low and neck relaxed; use prone W raises if easier. |
| Bird dog | 6-10 slow repetitions per side | On hands and knees, reach opposite arm and leg without turning. Begin with one limb; keep the reach short and controlled. |
Home progression: After two consecutive sessions at the top of the rep range with control and 2-3 good reps left, change one thing: add a brief pause, lower for about 3 seconds, or choose a harder bodyweight variation. Return toward the lower end of the rep range. For prone upper-back and core exercises, prioritize control and comfortable reach rather than fatigue. No weights are required.
Prone W raises and reverse snow angels train upper-back control. They do not replace the progressive pulling resistance of gym rows or pulldowns. The unloaded hinge is movement practice and may feel easy. Do not force range or arch your back to chase fatigue.
Gym / weights + machines
Gym workouts A + B
Use dumbbells, a cable station and standard gym machines. Start with manageable loads and ask gym staff to show unfamiliar equipment adjustments.
Gym workout A
| Movement | Repetitions | Options & cues |
|---|---|---|
| Goblet squat / leg press | 8-12 repetitions | Use a light dumbbell or machine load; lower with control. On the leg press, keep hips on the pad and use a comfortable range. |
| Machine chest press | 8-12 repetitions | Adjust the seat; press smoothly without shrugging or bouncing. Ask staff to help set the handles around chest height. |
| Seated cable row | 8-12 repetitions | Keep your torso steady; draw elbows back and return slowly. Use a light load and avoid rocking backward. |
| Glute bridge / hip-thrust machine | 10-15 repetitions | Lift your hips without over-arching the lower back. Begin on the floor; use the machine only after learning its setup. |
| Dead bug | 6-10 slow repetitions per side | Reach opposite arm and leg while keeping your trunk still. Shorten the reach or move one heel at a time. |
Gym workout B
| Movement | Repetitions | Options & cues |
|---|---|---|
| Dumbbell Romanian deadlift | 8-12 repetitions | Soften knees; send hips back, keeping weights close to your legs. Practice without weight first. Stop before your back rounds. |
| Low step-up | 8-10 repetitions per side | Use a low stable step and a rail; rise and lower with control. Choose a supported reverse lunge or leg press if needed. |
| Lat pulldown | 8-12 repetitions | Pull toward your upper chest without leaning far backward. Use a light load, comfortable grip and slow return. |
| Seated dumbbell shoulder press | 8-12 repetitions | Use light weights and a comfortable overhead range. Choose machine chest press if overhead work is uncomfortable. |
| Bird dog | 6-10 slow repetitions per side | On hands and knees, reach opposite arm and leg without turning. Begin with one limb; keep the reach short and controlled. |
Gym progression: After two consecutive sessions at the top of the rep range with steady technique and 2-3 good reps left, try the smallest available load increase and return to the lower end of the range. If control changes, reduce the load. For dead bugs and bird dogs, improve control and reach before adding difficulty.
Ask a qualified trainer to demonstrate unfamiliar movements. Written cues cannot check your individual technique. Stop for sharp or worsening pain and get appropriate medical help for chest pain, fainting, or unusual severe breathlessness.
04 · earn the next step
Progress your chosen track.
Record the exercise variation, repetitions and how it felt. Add a repetition when you can keep the same control. At the top of the range for two consecutive sessions, use the home or gym progression above and return toward the lower end. If control changes, go back to the easier version.
Change one thing at a time. At home, you do not need weights: a brief pause, about three seconds lowering, or a suitable harder bodyweight variation can make a movement more demanding. At the gym, a small weight increase is one option. For hinges learned without weight, prone upper-back work and core drills, technique takes priority over fatigue.
05 · keep the routine workable
A missed session is just a missed session.
Resume with the next planned workout, preserving a rest day between strength sessions. Do not double up to “repay” the missed day. If you have been ill or away longer, use easier variations or loads and fewer sets when returning.
Mild muscle soreness may happen after new exercise, but soreness is not the goal or proof that a workout worked. If it disrupts daily life or has not settled before your next session, reduce the dose. Sharp or persistent pain needs a different response than ordinary muscle effort.
Keep sleep and regular meals part of your routine. During a weight-loss phase, a steep calorie cut can make workouts harder to recover from; use the calorie guide to understand a more manageable approach.
From week 3, a third session is optional if recovery and time allow. Use Monday / Wednesday / Friday, alternating A–B–A and B–A–B across weeks. Two sessions remain a complete starting routine.
Your plan. Your next session.
Use the guide on its own, or track your workouts, food, and progress with Apex Iron. The Android open beta is available now.
Waiting for iPhone? See iPhone availability. No app or email is required to use this plan.
Evidence & coaching choices
Sources.
- CDC: adult aerobic and muscle-strengthening activity.
- American College of Sports Medicine (2009): progression models in resistance training for healthy adults.
Prepared by Apex Iron. The starter schedule, exercise alternatives, set ranges, rest periods, and effort cues are practical coaching choices informed by general training principles. They are not a personalized rehabilitation program or a claim that this exact routine has been studied. Source organizations do not endorse Apex Iron.