Flexible Gym Plan
Goal: recomp with consistent morning training, more upper-body focus, minimal cardio, and shoulder-friendly choices.
| Format | Rolling 4-workout rotation. Do the next workout each time you make it to the gym. |
|---|---|
| Session length | 45 to 60 minutes including changing. If rushed, do the first 3 exercises only. |
| Effort | Keep 1 to 2 reps in reserve on most sets. On the last set of an exercise, push hard if form stays clean. |
| Cardio | 5 to 10 minutes StairMaster, incline walk, or bike after 1 to 3 sessions per week. |
Warmup
- Before upper-body days: Cable Rotation In 1 to 2 sets of 15 to 25 and Cable Rotation Out 1 to 2 sets of 15 to 25.
- Then do 1 light ramp-up set on the first main exercise.
- Warm up to feel ready, not tired.
Workout 1 - Chest + Triceps + Side Delts
| Exercise | Sets | Rep target |
|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 to 12 |
| Cable Crossover | 3 | 12 to 20 |
| Seated Chest Press | 2 | 8 to 12 |
| Triceps Cable Pressdown | 3 | 10 to 15 |
| Lateral Raise | 3 | 12 to 20 |
Workout 2 - Back + Biceps + Abs
| Exercise | Sets | Rep target |
|---|---|---|
| Seated Cable Row | 4 | 8 to 15 |
| Seated Lat Machine or Lat Pulldown | 3 | 8 to 15 |
| Rear Delt Fly or Reverse Pec Deck | 3 | 12 to 20 |
| Cable Curl | 3 | 10 to 15 |
| Hanging Leg Raise or Ball Sit Ups | 3 | Controlled reps |
Workout 3 - Shoulders + Arms
| Exercise | Sets | Rep target |
|---|---|---|
| Seated Dumbbell Press or Machine Shoulder Press | 3 | 8 to 12 |
| Lateral Raise | 3 | 12 to 20 |
| Cable Crossover | 2 | 12 to 20 |
| Triceps Cable Pulldown or Pressdown | 3 | 10 to 15 |
| Seated Incline Dumbbell Curl | 3 | 10 to 15 |
| Optional Kettlebell Trap Raise | 2 | 12 to 20 |
Workout 4 - Legs + Core
| Exercise | Sets | Rep target |
|---|---|---|
| Leg Press | 3 | 10 to 15 |
| Leg Curl | 3 | 10 to 15 |
| Back Extension | 2 to 3 | 10 to 15 |
| Leg Extension | 2 to 3 | 12 to 20 |
| Calf Raise Machine | 3 | 12 to 20 |
| Weighted Sit Ups or Cable Crunch | 3 | Controlled reps |
How To Progress Weight
Use double progression. The rule is simple: first earn more reps, then add weight.
- Choose a weight that lets you land inside the target rep range on all working sets.
- Keep the same weight next time until all working sets hit the top of the range with solid form.
- Once all working sets reach the top of the range, increase the weight at the next session.
- After increasing the weight, reps will usually drop back down near the bottom of the range. That is expected.
- If a jump feels too large, add the smallest increase available.
| Exercise | When to add weight | Example |
|---|---|---|
| 8 to 12 rep range | When all sets reach 12 | 3 sets: 12, 12, 12 -> add weight next time |
| 10 to 15 rep range | When all sets reach 15 | 3 sets: 15, 15, 15 -> add weight next time |
| 12 to 20 rep range | When all sets reach 20 | 3 sets: 20, 20, 20 -> add weight next time |
Practical Rules
- Most sets: stop with 1 to 2 reps in reserve.
- Last set of an exercise: you can push to near max effort if technique stays clean.
- Do not increase weight just because one set felt easy. The trigger is hitting the top of the rep range on all working sets.
- If form breaks down, shoulder pain appears, or reps become messy, keep the same weight next time or reduce it slightly.
- If you only have 20 to 30 minutes, do the first 3 exercises of the workout and move on with the rotation next gym day.
- Missed days do not matter. There is no catch-up workout. Just continue with the next number in the sequence.
Substitute Exercises
If equipment is busy, keep the same workout and swap only the blocked movement. Aim for a substitute with a similar pattern and similar rep target.
| Primary exercise | Good substitutes |
|---|---|
| Incline Dumbbell Bench Press | Machine incline press; flat dumbbell press; push-ups on handles; Smith incline press |
| Cable Crossover | Pec deck; dumbbell fly; chest press machine with slower tempo |
| Seated Chest Press | Flat dumbbell press; Smith machine press; push-ups |
| Triceps Cable Pressdown | Rope pressdown; overhead rope extension; machine dip |
| Lateral Raise | Cable lateral raise; machine lateral raise; leaning dumbbell lateral raise |
| Seated Cable Row | Chest-supported row machine; one-arm dumbbell row; plate-loaded row |
| Seated Lat Machine or Lat Pulldown | Close-grip pulldown; assisted pull-up machine; one-arm kneeling pulldown |
| Rear Delt Fly or Reverse Pec Deck | Bent-over dumbbell rear delt raise; cable rear delt fly; face pulls |
| Seated Incline Dumbbell Curl | Cable curl; dumbbell curl; preacher curl machine; EZ-bar curl |
| Shoulder Press | Other shoulder press machine; high-incline dumbbell press; Arnold press if shoulder feels fine |
| Leg Press | Hack squat machine; Smith squat to box; goblet squat |
| Leg Curl | Seated leg curl; lying leg curl; assisted Nordic curl variation |
| Back Extension | 45-degree back extension; Roman chair extension; cable pull-through |
| Leg Extension | Spanish squat; slow goblet squat; split squat machine |
| Calf Raise Machine | Leg press calf raise; standing calf raise machine; Smith calf raise |
| Weighted Sit Ups or Cable Crunch | Machine crunch; decline sit-up; hanging knee raise |
Swap Rules
- Swap one exercise, not the whole workout.
- Keep the same number of sets and the same rep target when you substitute.
- If two stations are blocked, choose the substitute that keeps you moving fastest.
- If a shoulder-irritating option is the only one free, choose a friendlier substitute instead of forcing it.
Use FitNotes to log weights. Use this sheet to remember the structure and the progression rules.