General Health Program - Resistance

All progression is double progression:
4×5 → 4×6 → 4×7 → 4×8 → increase load → restart at 4×5.
Use tempo and pauses before increasing load to keep load demands reasonable. Keep rest times to 60 seconds.

PUSH-UP PROGRESSION
Standard → 4×5–8
Add Tempo (3-0-3) → 4×5–8
Paused bottom (3-2-3) → 4×5–8
REPEAT:
Deficit → 4×5–8
REPEAT:
Feet elevated → 4×5–8

PULL-UP / CHIN-UP PROGRESSION
Bodyweight → 4×5 → 4×8
Add dead-hang pause (1 second)
Add slow eccentric (3-1-0)

RFESS / SPLIT SQUAT PROGRESSION
Load fixed → 4×5 → 4×8
Add 1–3 sec pause (bottom)
Add slower eccentrics (3 second)
Then increase load → reset to 4×5

DB RDL PROGRESSION
Fixed load → 4×5 → 4×8
Add slow eccentric (3–4 sec)
Add mid-shin pause (3 sec)
Then increase load

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Upper A

Romanian Deadlift (Dumbbell)

Rear Foot Elevated Split Squat

Lower A

Hammer Curl (Dumbbell)

Chin-Up (Bodyweight)

Upper B

Lower B

Bicep Curl (Dumbbell)

Upper C

Full Body Density

Hanging Knee Raise

Side Plank

Core

20 Minute EMOM, 1 Minute per exercise then repeat

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