Before you start: open your 21-Day Tracker and use the Workout A page to record your weights and reps.

Workout A: Push + Legs

Workout A is your first strength session of the week.

The goal is to train hard, move well, and start the week with momentum.

Warm-up

Complete:

• 5 minutes light cardio
• 10 bodyweight squats
• 10 hip hinges
• 10 shoulder circles each way
• 10 light band rows or cable rows

Do not skip the warm-up. It helps you move better and train harder.

Main workout

1. Leg Press or Squat

3 sets x 8–10 reps

Choose the option that feels safest and strongest for you.

Rest 90–120 seconds between sets.

2. Dumbbell Bench Press

3 sets x 8–10 reps

Control the weight down. Press strongly. Keep your shoulders stable.

Rest 90 seconds.

3. Romanian Deadlift

3 sets x 8–10 reps

Keep your back strong, hips moving back, and hamstrings loaded.

Rest 90–120 seconds.

4. Seated Row

3 sets x 10–12 reps

Pull with control. Squeeze your shoulder blades back. Do not rush.

Rest 60–90 seconds.

5. Dumbbell Shoulder Press

2 sets x 10–12 reps

Use a weight you can control. Finish with clean reps.

Rest 60–90 seconds.

Final Rep Finisher

Choose one:

• 5 minutes incline treadmill walk
• 5 minutes bike
• 5 minutes rower
• 3 rounds of 30 seconds hard / 30 seconds easy

This is not meant to destroy you. It is there to finish the session with intent.

Lock-In question

Before you leave, ask:

Did I stop because I had to, or because it got hard?