Your training blueprint.
A balanced schedule based on your equipment, available time and experience—not an extreme character routine.
gym · intermediate
Dumbbells, Barbell, Cable, Machines
4 days · 45 min
3 working sets per exercise
Toji Fushiguro
Your own progress—not physique similarity.
Your weekly schedule
5–7 minutes of easy movement and controlled practice sets before lifting. Rest days: optional easy walking and comfortable mobility.
Upper body A
45 min · 4 exercises1Dumbbell bench pressChest · Triceps · Shoulders
3 × 8–12
Chest · Triceps · Shoulders
How to: Lie on a stable bench, feet planted. Lower dumbbells with elbows slightly tucked, then press smoothly.
Technique & safety: Keep wrists stacked; stop before shoulder discomfort. Do not bounce.
Equipment: Dumbbells
Rest: 90 seconds between sets
Alternative: Dumbbell floor press (only if available and pain-free)
Frequency: 2 scheduled appearances/week
2One-arm dumbbell rowBack · Lats · Biceps · Forearms
3 × 8–12
Back · Lats · Biceps · Forearms
How to: Support one hand on a sturdy surface. Hinge, pull toward your hip, and lower slowly.
Technique & safety: Keep your trunk still and avoid shrugging or twisting.
Equipment: Dumbbells
Rest: 90 seconds between sets
Alternative: Resistance-band row (only if available and pain-free)
Frequency: 1 scheduled appearances/week
3Dumbbell shoulder pressShoulders · Triceps
3 × 8–12
Shoulders · Triceps
How to: Press from shoulder height, keeping ribs down. Lower until elbows are comfortably below shoulders.
Technique & safety: Avoid back arching; do not push through shoulder pain.
Equipment: Dumbbells
Rest: 90 seconds between sets
Alternative: Incline push-up (only if available and pain-free)
Frequency: 1 scheduled appearances/week
4Dumbbell curlBiceps · Forearms
3 × 10–15
Biceps · Forearms
How to: Keep elbows near your torso and curl, then lower under control.
Technique & safety: Keep wrists neutral and do not swing.
Equipment: Dumbbells
Rest: 60 seconds between sets
Alternative: Band curl (only if available and pain-free)
Frequency: 1 scheduled appearances/week
Balanced muscle-group coverage
For short sessions, exercises rotate across the week. Add a resistance band for meaningful lat and arm loading at home. If any muscle groups are missing, use a longer session or additional available training days; don’t cram extra volume into every day.
AI coaching notes
Add an AI-generated explanation of your inspiration, practical priorities and recovery.
Sign in to generate notesProgress without pressure
Leave 2–3 reps in reserve. Reach your upper rep target with good technique in two consecutive sessions before considering a small increase.
Pain, poor form or excessive fatigue always block progression. Don’t chase soreness.
Conservative progression framework adapted from ACSM’s 2009 position stand, DOI 10.1249/MSS.0b013e3181915670. Increases are optional, never mandatory.
Review your recovery