2026 Guide to Sustainable Success

Increase weight or reps over time every week-even a little bit- to force muscle growth 

Always use good form before adding weight. Don’t ego lift

Rest 60-90 seconds between sets on accessory lifts, 2-3 minutes for compounds 

Eat a surplus 1 g of protein for every lbs 

On rest days, bike for 30 minutes
Stretch or do a mobility session 
Foam roll

Aim for 7-9 hours of good sleep at night

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Dumbbell)

Barbell Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Chest Fly (Dumbbell)

Alternating Dumbbell Curl

Tricep Extension (Cable)

Upper Body A

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Press (45 Degrees)

Standing Calf Raise

Plank

Lower Body A

Incline Bench Press (Smith Machine)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Tricep Dip (Bodyweight)

Upper Body B

Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Hanging Leg Raise

Lower Body B

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