The weekly pattern
Use Monday, Wednesday and Friday, or three similarly spaced days. In week one, train A, B, A. In week two, train B, A, B. Continue alternating rather than restarting with A every Monday.
This is an example template for adults comfortable with the movements below. It is not an individual prescription. Start with familiar exercises and choose a machine alternative or ask a qualified trainer for help when needed.
The ACSM’s 2026 guidance emphasises regular resistance training for all major muscle groups. You do not need an elaborate split to begin. The exercise choices and rep ranges below are our practical example, not an ACSM programme.
Workout A
| Exercise | Working sets | Reps |
|---|---|---|
| Leg press or goblet squat | 2 | 6–10 |
| Dumbbell bench press | 2 | 8–10 |
| Seated cable row | 2 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Dumbbell lateral raise | 2 | 10–15 |
| Dead bug | 2 | 6–10 per side |
Workout B
| Exercise | Working sets | Reps |
|---|---|---|
| Romanian deadlift | 2 | 6–8 |
| Lat pulldown | 2 | 8–12 |
| Split squat or leg press | 2 | 8–10 |
| Machine chest press | 2 | 8–12 |
| Calf raise | 2 | 10–15 |
| Side plank | 2 | A controlled hold |
Warm-up sets are additional. Rest around two minutes after demanding sets and longer when needed to keep the next set controlled. Smaller accessory exercises may need less rest. If the Romanian deadlift is unfamiliar, learn it with a trainer before adding load.
Find a repeatable starting point
Choose loads that leave a few controlled repetitions available at the end of each set. Record both working sets; do not judge the weight only from how easy the first set feels.
When all sets reach the top of the range with consistent technique and the intended effort, try the smallest practical increase next time. If the new weight takes you below the lower rep target, return to the previous load or use a smaller increment. You can keep the same load for several sessions.
Adjust for your week
A missed Friday does not require a double session on Saturday. Continue the A/B sequence at the next suitable session. If three days regularly feels difficult to recover from or fit into your week, use the two-day plan instead.
In Gorivo, create a Full Body group with workouts A and B. Keep the exercise names and load convention consistent, then use your previous sets and RPE to review the next session.
Further reading: Source and guidance.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.