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8-Week Progressive Workout Program Designed by a Registered Kinesiologist — Professional, evidence-based, and scalable for general population clients. This program assumes healthy adults cleared for exercise. Modify intensity, volume, or rest based on individual fitness, injury history, and recovery. Perform 5–10 minute dynamic warm-up before each session and 5–10 minute cool-down + mobility after.
Intensity and notation
RPE: Rate of Perceived Exertion (0–10). Use RPE 6–8 for most working sets; higher in targeted weeks.
Reps × Sets × Rest (example: 8–10 × 3 × 90s).
Tempo when specified: e.g., 3-0-1 = 3s eccentric, no pause, 1s concentric.
8-Week Progressive Workout Program Designed by a Registered Kinesiologist — Professional, evidence-based, and scalable for general population clients. This program assumes healthy adults cleared for exercise. Modify intensity, volume, or rest based on individual fitness, injury history, and recovery. Perform 5–10 minute dynamic warm-up before each session and 5–10 minute cool-down + mobility after.
Intensity and notation
RPE: Rate of Perceived Exertion (0–10). Use RPE 6–8 for most working sets; higher in targeted weeks.
Reps × Sets × Rest (example: 8–10 × 3 × 90s).
Tempo when specified: e.g., 3-0-1 = 3s eccentric, no pause, 1s concentric.