Week 2 builds on your foundation. Increase intensity gradually and focus on consistency. You're building a habit!
Compound movements • Full body focus
60 seconds
30 seconds
10 reps
10 reps
10 reps
Quadriceps, Glutes • 3×12 • RPE 7
Hold dumbbell at chest. Feet shoulder-width apart. Squat down until thighs parallel. Drive through heels.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Chest, Triceps • 3×10 • RPE 7
Lie on bench, dumbbells at chest. Press up until arms extended. Lower with control.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 10 | 1:30 |
| 2 | 7 | 10 | 1:30 |
| 3 | 7 | 10 | 1:30 |
Back, Biceps • 3×12 • RPE 7
Hinge at hips, flat back. Pull dumbbells to hips. Squeeze shoulder blades at top.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Core • 3×10/side • RPE 6
Lie on back, arms up, knees at 90°. Lower opposite arm and leg. Keep lower back pressed to floor.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 6 | 10/side | 1:00 |
| 2 | 6 | 10/side | 1:00 |
| 3 | 6 | 10/side | 1:00 |
30s each
30s each
60 seconds
Light movement • Mobility • Mindfulness
Park walk, nature trail, or casual pace
Focus on legs, back, and shoulders
10 each direction
10 reps with resistance band
7-9 hours quality rest
2-3L water today
Protein-rich meals
"Recovery is where the magic happens. Your body adapts and grows during rest, not during the workout."
Trust the process! 💪
Different exercises • Continued progression
60 seconds
60 seconds
10 reps
5 reps
3 reps/side
Hamstrings, Glutes • 3×12 • RPE 7
Hold dumbbells at sides. Hinge at hips, lower weights along legs. Keep back flat, feel stretch in hamstrings.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Shoulders, Triceps • 3×10 • RPE 7
Dumbbells at shoulders. Press up until arms extended. Keep core tight, don't arch back.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 10 | 1:30 |
| 2 | 7 | 10 | 1:30 |
| 3 | 7 | 10 | 1:30 |
Legs, Balance • 3×12 • RPE 7
Step back into lunge, lower back knee. Push through front heel to return. Alternate legs.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 12 | 1:30 |
| 2 | 7 | 12 | 1:30 |
| 3 | 7 | 12 | 1:30 |
Core • 3×45 seconds • RPE 6
Forearms on ground, body in straight line. Engage core, don't let hips sag. Breathe normally.
| Set | RPE | Time | Rest |
|---|---|---|---|
| 1 | 6 | 45s | 1:00 |
| 2 | 6 | 45s | 1:00 |
| 3 | 6 | 45s | 1:00 |
30s each
30s each
60 seconds
Glutes, quads, and hamstrings
30 seconds
30s each
15 reps
10 reps
15 reps
Quadriceps • 3×12 • RPE 7
Hold dumbbell at chest, squat down keeping chest up. Push through heels.
Hamstrings • 3×12 • RPE 7
Hold dumbbells at sides, hinge at hips. Lower until hamstring stretch, drive back up.
Glutes • 3×12 • RPE 8
Upper back on bench, drive through heels, squeeze glutes at top.
Quadriceps • 3×16 • RPE 7
Step back into lunge, lower back knee. Push through front heel to return.
Quadriceps • 3×10 each leg • RPE 7
Rear foot elevated, lower front knee to 90°. Drive through front heel.
Glutes • 3×15 • RPE 6
Lie on back, drive hips up squeezing glutes. Hold briefly at top.
30s each
30s each
30s each
30s each
Recovery and mental wellness
Guided meditation focusing on stress relief and mental clarity.
Write about your Week 2 progress, challenges, and goals.
Easy-paced walk in nature or around your neighbourhood.
Quality Sleep
7-9 hours of restful sleep
Hydration
2-3L of water today
Nutrition
Protein-rich recovery meals
Self-Care
Take time for yourself
Chest, back, shoulders, and arms
30s
30s
30s
30s
10 reps
15 reps
Chest • 3×10-12 • RPE 7
Hands shoulder-width, lower chest, push back up. Use incline if needed.
Back • 3×12 each • RPE 7
One hand on bench, row dumbbell to hip. Squeeze shoulder blade.
Shoulders • 3×10 • RPE 7
Dumbbells at shoulders, press up. Keep core tight, don't arch back.
Biceps • 3×12 • RPE 7
Dumbbells at sides, curl to shoulders, squeeze, lower with control.
Triceps • 3×10-12 • RPE 7
Hands on bench behind you, lower body by bending elbows to 90°.
Shoulders • 3×12 • RPE 6
Dumbbells at sides, raise to shoulder height. Lower with control.
30s
30s each
30s each
30s
Reflect, track progress & prepare for next week
1. How did your strength feel compared to Week 1?
2. What was your biggest accomplishment this week?
3. What would you do differently next week?
Review Week 3 workout plan
Prepare equipment for increased intensity
Plan nutrition for harder workouts
Set Week 3 goals