FREE TRAINING / INTERMEDIATE
Four upper/lower sessions balance compound lifts and focused accessories. For adults already comfortable with the foundational patterns.
BUILD is a training program. It is separate from BUILD creatine; no supplement is required.
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Download complete BUILD plan & workout log ↓YOUR WEEK
These are example weekdays. Shift the schedule to your life while keeping recovery between sessions.
Train upper A, lower A, rest, upper B, lower B, then two recovery days. Shift the whole sequence when needed. Keep at least one day between sessions for the same muscle groups. A missed session moves to the next suitable day; never cram four sessions into fewer days.
Warm up with 5–8 minutes of easy movement you tolerate. Practice the first movements without load, then take 2–4 gradually heavier warm-up sets for the first compound lift. Warm-up sets do not count toward work sets. Take longer if you need it; begin work sets only when movement feels comfortable.
Use a controlled lowering phase and a smooth lift through a comfortable range. Reps in reserve means how many more repetitions you could do with the same sound technique. It is an estimate, not a test: stop earlier when unsure. Listed sets are work sets. For unilateral exercises, complete both sides; each listed set includes both sides. Rest after both sides, or between sides if needed. Choose one substitute for a movement, not an additional exercise. Similar patterns do not have identical loading: start the substitute light.
THE WORKOUTS
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Dumbbell bench pressDumbbell floor press / Incline push-up | 3 | 6–10 | 2–3 min |
| Supported one-arm dumbbell rowSeated band row / Chest-supported dumbbell row | 3 | 8–12 each side | 2 min |
| Seated dumbbell shoulder pressIncline push-up | 2 | 8–12 | 2 min |
| Lat pulldownSeated band row / Supported one-arm dumbbell row | 2 | 8–12 | 90 sec |
| Dumbbell curlUse lighter weights seated with support. | 2 | 10–15 | 60–90 sec |
| Cable triceps pressdownIncline push-up | 2 | 10–15 | 60–90 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Barbell back squatGoblet squat / Leg press | 3 | 6–10 | 2–3 min |
| Dumbbell Romanian deadliftHip hinge to a wall / Glute bridge | 3 | 8–10 | 2–3 min |
| Supported split squatChair squat / Low step-up | 2 | 8–12 each side | 90 sec |
| Supported calf raiseSeated calf raise with feet on the floor. | 2 | 10–15 | 60–90 sec |
| Dead bugBird dog | 2 | 6–10 each side | 60 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Incline dumbbell pressDumbbell floor press / Incline push-up | 3 | 8–12 | 2 min |
| Chest-supported dumbbell rowSupported one-arm dumbbell row / Seated band row | 3 | 8–12 | 2 min |
| Lat pulldownSeated band row / Supported one-arm dumbbell row | 2 | 10–12 | 90 sec |
| Dumbbell lateral raiseUse lighter weights or a smaller range. | 2 | 12–15 | 60–90 sec |
| Floor push-upIncline push-up / Dumbbell floor press | 2 | 6–12 | 90 sec |
| Dumbbell curlUse lighter weights seated with support. | 2 | 10–15 | 60 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Leg pressGoblet squat / Chair squat | 3 | 10–12 | 2 min |
| Hip thrustGlute bridge | 3 | 8–12 | 2 min |
| Seated leg curlGlute bridge | 2 | 10–15 | 90 sec |
| Low step-upChair squat / Supported split squat | 2 | 8–10 each side | 90 sec |
| Kneeling side plankDead bug | 2 | 20–30 sec each side | 60 sec |
BUILD OVER TIME
Weeks 1–3: build repetitions within the listed ranges, keeping load stable until all sets reach the upper end. Then add the smallest available load increase. Week 4: reduce work sets by roughly half, round up, and keep 4 reps in reserve. Weeks 5–7: repeat the progression from a manageable load. Week 8: take another easier week and review your log. No max testing is required.
RECOVERY IS PART OF IT
Do not add extra sets by default. If performance falls for two workouts or soreness limits range, remove one set from each exercise for a week and keep loads comfortable. Sleep, meals and recovery take priority over adding volume.
For adults 18+. These are general exercise plans, not individual medical or rehabilitation advice. If you have an injury, chronic condition, are pregnant/postpartum, or are unsure what activity is suitable, ask a qualified professional first. Stop for sharp pain, dizziness, unusual breathlessness or chest discomfort; seek urgent care for severe or persistent symptoms. Use stable equipment, inspect bands and anchors, and learn unfamiliar lifts with qualified coaching. Breathe through repetitions and avoid prolonged breath-holding.
Food, sleep and recovery support the routine. Supplements are optional; a workout does not establish a need for a product.
Lifestyle illustrations are AI-generated and do not depict Physiforge customers or serve as exercise demonstrations.