The point of the base is three clear days instead of a random machine tour. A press pushes, a row builds the back, a squat teaches the legs and torso to work together.
Day A, day B, day A the next week, then day B. Rest about two minutes between sets. Fill the top of the rep range before you add weight.
Day A
- Bench press or a chest machine. 3×6–8.
- Horizontal row. 3×6–8. The elbow travels back. The shoulder does not climb to the ear.
- Squat. 3×5. Only as deep as the back stays unrounded.
Day B
- Overhead press or an incline bench. 3×6–8.
- Vertical pull or a one-arm row. 3×6–8.
- Reverse lunge. 3×6 each leg.
If the last rep is already messy, the load does not go up. Sharp joint pain means stop.