A 3-page printable 4-week full-body program with workouts A and B, weekly weight tracking and a form checklist.
Download the Free PDFWhat is inside
- 4-week plan with workouts A and B
- Warm-up, form check and progression rule
- Session log for 12 workouts
How to use it
- Pick a weight that leaves about 2 good reps in the tank
- Write down the weight you used each week
- Add a small weight when all sets feel good with clean form
General fitness and nutrition information, not medical advice. Check with your doctor before starting any exercise or eating plan.