Version August 2025
| Frequency | 2 to 3 times per week |
| Intensity | Choose a weight or resistance that is challenging to do for 5 to 15 repetitions, but that you could do for 2 to 4 additional repetitions if required |
| Type | Select 1 exercise for each major movement:
|
| Time | Train for 30 to 60 minutes Rest for 2 to 3 minutes between sets |
| Volume | For each exercise do 2 or 3 sets of 5 to 15 repetitions |
| Progression | When a given exercise can be performed comfortably for 15 repetitions (ie, no longer challenging), increase the weight or resistance |
