This routine is designed for men who want something simple. Two sessions per week is enough to build strength if you stay consistent.
Session A
- Squat pattern, chair squats, 3 sets of 8
- Push pattern, incline push ups, 3 sets of 8
- Pull pattern, band rows or dumbbell rows, 3 sets of 10
- Carry, farmer carry or suitcase carry, 3 short walks
Session B
- Hinge pattern, slow good mornings or light deadlift pattern, 3 sets of 8
- Push pattern, shoulder press or wall press, 3 sets of 8
- Pull pattern, band pull aparts, 3 sets of 12
- Core, dead bug or plank on knees, 3 short sets
Keep it easy at first. The goal is finishing feeling better, not destroyed. If you have pain, stop and seek advice.
If you want a clinician review before starting
