Plan page
Workout plan with no squats or deadlifts
Legs still get trained, just not with a barbell squat or a deadlift. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- General fitness
- Experience
- Getting back into it
- Days per week
- 3 days
- Session length
- 45 minutes
- Equipment
- A full gym
- Split
- Full body each session
- Age band
- 30-39
- Left out
- barbell squat, deadlift
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 45 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 3 | 10 | 75 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 75 s |
| Face pullPull towards your forehead, elbows high, finish with your hands beside your ears. | 3 | 10-12 | 60 s |
| Pallof pressStand side-on to the cable, press straight out, resist the twist. | 3 | 10-12 | 60 s |
| Back extensionMove from the hips, not the lower back, and stop level rather than arching up. | 3 | 10-12 | 60 s |
Day 3 Full body B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hip thrustChin tucked, ribs down, squeeze at the top for a full second. | 3 | 10 | 75 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 3 | 10 | 75 s |
| Pull-upFull hang at the bottom, chin over the bar at the top. Use a band if you need one. | 3 | 10-12 | 60 s |
| Step-upWhole foot on the box, drive through the front heel, control the way down. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
Day 5 Full body C
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 10 | 75 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 75 s |
| Towel rowLoop a towel around a solid door handle, lean back, pull your chest to your hands. | 3 | 10-12 | 60 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 10-12 | 60 s |
| Back extensionMove from the hips, not the lower back, and stop level rather than arching up. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 4 day dumbbell splitFour sessions a week, two upper and two lower, all of it with a pair of dumbbells.
- 3 day full body plan for beginnersThree sessions a week, each one covering the whole body, with sets kept low while you learn the movements.
- 30 day home workout plan, no equipmentNo rack, no dumbbells, nothing to buy: three sessions a week of bodyweight work in 30 minutes.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.