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.

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

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

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
Cable Curl or Dumbbell Curl	3	10 to 15
Optional Kettlebell Trap Raise	2	12 to 20

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

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.

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.

Incline Dumbbell Bench Press: start around 20 kg dumbbells and build reps before going up.
Cable Crossover: most working sets likely around 27 to 36 kg.
Triceps Pressdown: most working sets likely around 36 to 45 kg.
Seated Cable Row: most working sets likely around 39 to 45 kg, with an occasional harder top set.
Seated Lat Machine or Lat Pulldown: start around 50 kg and build clean reps first.
Cable Curl: start around 27 to 32 kg.
For raises and shoulder work, choose loads you can control smoothly with no shoulder irritation.

Protein at each meal. A practical daily target is 160 to 190 g.
Base most meals on lean protein, fruit or vegetables, and moderate carb portions.
Steer toward skyr, eggs, chicken, fish, potatoes, rice, oats, Greek yogurt, and simple repeatable meals.
Steer away from liquid calories, frequent pastries, candy, chips, and large evening overeating.

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
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 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.