TRAINING
Rotating Full-Body Program & Adaptive Exercise Library
Rotating Full-Body System (A → B → C): Not fixed to rigid weekdays. The system recommends what logically comes next based on recovery, previous load, and joint safety.
A
Full Body A
Chest & Horizontal Pull
1.Bench Press
4 × 8–12
DoubleProgression
2.Lat Pulldown
4 × 8–12
DoubleProgression
3.Seated Cable Row
4 × 8–12
DoubleProgression
4.Step-Up
3 × 8–12
DoubleProgression
5.Dumbbell Shoulder Press
3 × 8–12
DoubleProgression
6.Barbell Curl
3 × 10–12
RepProgression
7.Triceps Press-down
3 × 10–15
DoubleProgression
8.Plank
3 × 45–60
RepProgression
B
Full Body B
Back & Posterior Chain
1.Deadlift
3 × 5–8
TechniqueProgression
2.Chest-Supported Row
4 × 8–12
DoubleProgression
3.Lat Pulldown
4 × 8–12
DoubleProgression
4.Leg Curl
3 × 10–15
DoubleProgression
5.Dumbbell Shrugs
3 × 10–15
DoubleProgression
6.Hammer Curl
3 × 10–12
RepProgression
7.Triceps Press-down
3 × 10–15
DoubleProgression
8.Side Plank
3 × 30–45
RepProgression
C
Full Body C
Bench & Delts & Leg Volume
1.Bench Press
4 × 8–12
DoubleProgression
2.Seated Cable Row
4 × 8–12
DoubleProgression
3.Step-Up
3 × 8–12
DoubleProgression
4.Lat Pulldown
3 × 8–12
DoubleProgression
5.Lateral Raise
4 × 12–20
RepProgression
6.Barbell Curl
3 × 10–12
RepProgression
7.Overhead Cable Triceps Extension
3 × 10–15
RepProgression
8.Pallof Press
3 × 10–12
DoubleProgression