Purpose: Improve metabolic efficiency, support fat burning, enhance cardiovascular health, and aid recovery between strength sessions.
WEEK 1 — 21/14/10 TRAINING METHOD
The preferred schedule is to perform these workouts every other day to allow adequate recovery. However, if your availability is limited, you may complete the next session the following day without issue.
21/14/10 Set Structure For every exercise:
1. 21 repetitions 2. Rest 3 minutes 3. 14 repetitions (increase weight if possible) 4. Rest 3 minutes 5. 10 repetitions (increase weight again if possible) 6. Rest 3 minutes before the next exercise This week builds foundational strength and primes the metabolic system.
WORKOUT 1 — LEGS (Week 1) • Assisted Lunges • Leg Extensions • Sumo Dumbbell Squats • Hamstring Curls • Sumo Straight-Leg Deadlifts • Calf Raises
WORKOUT 2 — CHEST + BICEPS (Week 1) Chest • Flat Bench Press • Incline Bench Press • Dumbbell Chest Flyes Biceps • Dumbbell Curls • Straight Bar Cable Curls WORKOUT 3 — BACK + GLUTES (Week 1) Back • Lat Pulldowns • Superman / Superwoman • Dumbbell Accordions (targets upper back while strongly engaging the abs) • Hyperextensions
Glutes (5–15 lb ankle weights recommended) • Donkey Kicks • Straight-Leg Rear Lifts • Fire Hydrants
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