Routine guide · Fitness & Performance

Build strength the honest way: a 12-week training routine, and where turkesterone fits

5:45 a.m. Alarm. Shoes by the door. Nobody's watching, and that's the point.

By the Herbal Bee teamUpdated 23 min read

A man lacing his training shoes on the front steps at dawn, gym bag beside him
Key takeaways
  • Training builds muscle. Lift at least twice a week, hit every major muscle, and add a little over time [13]. Evidence: A.
  • Protein is the real stack. Aim for about 1.6 g per kg of body weight a day, spread over 3–4 meals [17][19]. Evidence: A.
  • Sleep is part of your program. Short nights blunt the muscle-building response you trained for [22]. Evidence: C, from small lab studies.
  • Turkesterone is optional, and the evidence is thin. The only two human trials found no effect, and no human study shows it raises testosterone [1][3]. Evidence: C.
  • Consistency beats hacks. The plan you stick with is the one that works [13].

Strength is earned one session at a time. This guide gives you a routine you can start this week: what to eat, how to train, how to recover, and an honest look at turkesterone. Whether you're 22 and new to the gym or 45 and getting back under the bar, the basics are the same.

How muscle actually gets built

Here's what happens when you train.

  1. The signal. A hard set stresses your muscle fibers. That tells your body to adapt.
  2. The building blocks. Protein from food gives your body the amino acids to repair and add muscle.
  3. The recovery. Most of the rebuilding happens between sessions, and a lot of it while you sleep.
  4. The repeat. Do a little more over time (more reps, more load, or more sets) and the signal keeps coming. That's progressive overload.

The 2026 American College of Sports Medicine (ACSM) position stand pulled together 137 systematic reviews covering more than 30,000 adults [13]. Its message is simple:

  • Do progressive resistance training at least twice a week, for all major muscle groups, with high effort [13].
  • For size, more weekly volume helps, up to a point: 10 or more hard sets per muscle per week [13][14].
  • For strength, heavier loads (about 80% of your max or more) work well [13].
  • You don't need to go to failure. Stopping about 2–3 reps short works [13][15].

Evidence: A.

How training turns into muscle. The first four parts have strong evidence. The supplement layer doesn't yet.

  1. The signal: lifting. Hard sets tell your muscles to adapt. Healthy adults should do progressive resistance training at least twice a week, for all major muscle groups.[13]
  2. Progressive overload. About 10 or more hard sets per muscle each week works well for size. Add a little reps, load or sets over time.[14]
  3. Building blocks: protein. Extra protein helped gains up to about 1.6 g per kg a day in a review of 49 trials. Beyond that, gains leveled off.[17]
  4. Recovery: sleep. One night without sleep cut muscle protein building by 18% in a small lab study.[22]
  5. The optional layer. Two small 2024 human trials of turkesterone found no effect on muscle, strength or metabolism. Evidence: C.[1]

The plan on one screen

Four pillars. Eat, move, rest, and an optional supplement last.

1 of 4

Eat

Protein is the real stack. Aim for about 1.6 g per kg of body weight a day, spread over 3–4 meals.

  • Hit a protein food at every meal (about 0.4 g/kg each)
  • Build meals around eggs, beans, lentils, chicken thighs, tofu and yogurt
  • Keep creatine in mind as the most-studied gym supplement (we don't sell it)
2 of 4

Move

Progressive lifting, at least twice a week, every major muscle, stopping 2–3 reps short of failure.

  • Pick your level: Beginner, Building or Strong
  • Work up to 10+ hard sets per muscle per week
  • Add reps or load only when every set hits the top of the range
  • Walk on off days: 150 minutes a week counts
3 of 4

Rest & reset

Recovery is where training turns into progress. Sleep is part of the program.

  • Keep a steady sleep window of 7–9 hours in bed
  • Go easy on alcohol, especially after training
  • Log your lifts so you can see progress, not guess
4 of 4

Supplement

Optional, and last. Human studies of turkesterone so far found no effect. Read the honest version before you decide.

  • Get the basics locked in first
  • If you try it, take 2 capsules daily as labeled, never more
  • Skip it if you're under 18, drug-tested, or on blood-sugar or hormone medicines without talking to a doctor

Eat: protein is the real stack

Your daily target

A review of 49 trials found that extra protein helped gains in muscle up to about 1.6 g per kg of body weight a day. After that, the benefit leveled off [17]. Evidence: A.

  • 60 kg (132 lb): about 96 g a day
  • 75 kg (165 lb): about 120 g a day
  • 90 kg (198 lb): about 144 g a day

The International Society of Sports Nutrition suggests 1.4–2.0 g/kg a day for people who train [18]. The new Dietary Guidelines for Americans, 2025–2030 suggest 1.2–1.6 g/kg a day for adults in general [26].

Spread it out

Aim for about 0.4 g/kg per meal, over 4 meals [19]. For a 75 kg reader, that's about 30 g a meal. You don't need a 30-minute "window." Training's effect lasts at least 24 hours, and your daily total matters most [18].

Eat this, more often

Cheap, high-protein staples, with numbers from USDA FoodData Central [27]. % Daily Value uses the 50 g protein DV [34].

Budget protein foods

Food Serving Amount
Chicken thigh, roasted 3 oz cooked (85 g) 21.1 g (42% DV)
Egg Vegetarian 1 large hard-boiled egg (50 g) 6.3 g (13% DV)
Light tuna, canned in water 3 oz drained (85 g) 16.5 g (33% DV)
Greek yogurt, plain nonfat Vegetarian 1 cup / 170 g 17.3 g (35% DV)
Cottage cheese, 1% fat Vegetarian 1/2 cup (113 g) 14 g (28% DV)
Lentils Vegan · Vegetarian 1 cup cooked (198 g) 17.8 g (36% DV)
Black beans Vegan · Vegetarian 1 cup cooked (172 g) 15.3 g (31% DV)
Tofu, firm Vegan · Vegetarian 3 oz firm, calcium-set (85 g) 14.7 g (29% DV)
Tempeh Vegan · Vegetarian 3 oz (85 g) 17.3 g (35% DV)
Milk Vegetarian 1 cup (244 g) 8.1 g (16% DV)
Peanut butter Vegan · Vegetarian 2 Tbsp (32 g) 7.1 g (14% DV)

Daily Value: 50 g[27]

Limit these

  • Protein bars and shakes as meals. Fine for convenience, but whole foods can cover your needs [18].
  • Heavy drinking after training. About 12 drinks after a session cut muscle protein building by 24–37% in a lab study [24]. Evidence: C.
  • Highly processed, salty or sugary packaged foods. The 2025–2030 guidelines say to cut back [26].

Smart swaps

Instead of Try Why
A protein bar as your snack 1 cup Greek yogurt plus 2 Tbsp peanut butter Whole foods can cover protein needs; bars and powders are a convenience. About 24 g protein[18]
Most of your protein in one big dinner About 0.4 g/kg at each of 3–4 meals (about 30 g each for a 75 kg reader) Spreading protein through the day is a practical way to reach your daily total. 0.4 g/kg × 4 meals ≈ 1.6 g/kg/day[19]
Steak or chicken breast every night Chicken thighs or canned light tuna Cheaper cuts and canned fish still bring solid protein. Chicken thigh about 21 g, tuna about 16 g per 3 oz[27]
Meat at every meal A cup of lentils or black beans Beans and lentils are low-cost plant protein with fiber; pair them with grains. Lentils about 18 g, black beans about 15 g per cup[27]
A night out drinking after leg day Water or a soda water with lime, and a protein dinner Heavy drinking after training cut muscle protein building in a lab study. About 12 drinks lowered it 24–37%[24]

A sample day (or two)

Day 1 hits about 125 g of protein on a budget. Day 2 is fully vegetarian.

Day 1

  • Breakfast: Eggs and milk (3 eggs, 1 cup milk, oats or toast)
  • Lunch: Lentil and black bean bowl (1 cup lentils, 1/2 cup black beans, rice, salsa, greens)
  • Snack: Yogurt and peanut butter (1 cup Greek yogurt, 2 Tbsp peanut butter, banana)
  • Dinner: Skillet chicken thighs with greens and rice (5 oz cooked chicken thigh, greens, rice)
  • Snack: Before bed (1/2 cup cottage cheese, fruit)

Day 2

  • Breakfast: Black bean and egg breakfast tacos (vegetarian) (2 eggs, 1/2 cup black beans, 2 corn tortillas, salsa)
  • Lunch: Lentil dal with a yogurt topping (vegetarian) (1 cup lentil dal, 1/2 cup Greek yogurt, rice)
  • Snack: Milk and peanut butter toast (vegetarian) (1 cup milk, 2 Tbsp peanut butter, 1 slice toast)
  • Dinner: Crispy tofu stir-fry (vegan) (half a 14 oz block of firm tofu, stir-fry vegetables, rice)
  • Snack: Before bed (vegetarian) (1/2 cup cottage cheese)

Calories are approximate; adjust portions to your needs. Protein counts only the main protein foods (from USDA FoodData Central); grains and vegetables add a few grams more. Day 1 is about 125 g of protein, a fit for a reader around 75–78 kg (165–172 lb). Day 2 is fully vegetarian, about 109 g. Scale portions up or down for your body weight.

Five recipes, five kitchens

Breakfast tacos, Southern skillet chicken, tofu stir-fry, lentil dal and a Mediterranean tuna salad. All are low-cost. Three are vegetarian.

Black bean and egg breakfast tacos

Mexican-American · 15 min · Serves 2 · $ · vegetarian · gluten-free

Ingredients

  • 4 large eggs
  • 1 cup cooked black beans (canned, rinsed)
  • 4 corn tortillas
  • 1/2 cup salsa or pico de gallo
  • 1 handful spinach or cilantro
  • 1 tsp oil

Steps

  1. Warm the beans in a pan with a pinch of cumin.
  2. Scramble the eggs in the oil over medium heat.
  3. Warm the tortillas in a dry pan.
  4. Fill with eggs, beans, greens and salsa.

Per serving: 20 g protein

Skillet chicken thighs with greens and rice

Southern US · 35 min · Serves 4 · $ · gluten-free

Ingredients

  • about 1 1/2 lb boneless chicken thighs (about 12 oz cooked meat)
  • 1 bunch collard greens or kale, sliced
  • 1 onion, sliced
  • 2 cloves garlic
  • 1 tsp smoked paprika
  • 1 Tbsp apple cider vinegar
  • 2 cups cooked rice

Steps

  1. Season the chicken with paprika, pepper and a little salt.
  2. Brown it in a hot skillet, 5–6 minutes a side, until cooked through (165 °F inside). Set aside.
  3. In the same pan, soften the onion and garlic, then add the greens and a splash of water. Cook until tender.
  4. Stir in the vinegar. Serve the chicken over rice and greens.

Per serving: 21 g protein

Crispy tofu and veggie stir-fry

East Asian · 25 min · Serves 2 · $ · vegetarian · vegan

Ingredients

  • 14 oz block firm tofu (calcium-set), pressed and cubed
  • 3 cups frozen stir-fry vegetables
  • 2 Tbsp low-sodium soy sauce or tamari
  • 1 Tbsp grated ginger
  • 2 cloves garlic
  • 1 Tbsp oil
  • 1 1/2 cups cooked rice

Steps

  1. Pat the tofu dry and brown it in the oil until crisp on all sides.
  2. Push it aside and stir-fry the vegetables, ginger and garlic for 4–5 minutes.
  3. Add the soy sauce and toss everything together.
  4. Serve over rice.

Per serving: 34 g protein

Lentil dal with a yogurt topping

South Asian · 35 min · Serves 4 · $ · vegetarian · gluten-free

Ingredients

  • 1 1/3 cups dry lentils (makes about 4 cups cooked)
  • 1 onion, diced
  • 1 can (14 oz) diced tomatoes
  • 2 tsp curry powder or garam masala
  • 1 tsp turmeric and cumin
  • 2 cups plain nonfat Greek yogurt (1/2 cup per bowl)
  • to serve rice or whole-wheat roti

Steps

  1. Soften the onion in a little oil, then stir in the spices for 1 minute.
  2. Add the lentils, tomatoes and about 4 cups water. Simmer 20–25 minutes until soft, adding water as needed.
  3. Season to taste.
  4. Top each bowl with 1/2 cup Greek yogurt. Serve with rice or roti.

Per serving: 26 g protein

Mediterranean tuna and lentil salad

Mediterranean · 10 min · Serves 2 · $ · gluten-free · dairy-free

Ingredients

  • 2 cans (5 oz) light tuna in water, drained (about 6 oz drained total)
  • 1 cup cooked lentils
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, diced
  • 1 Tbsp each olive oil and lemon juice
  • 1 tsp dried oregano

Steps

  1. Whisk the oil, lemon and oregano in a bowl.
  2. Add everything else and toss.
  3. Eat now or pack for lunch (keeps 2 days in the fridge).

Per serving: 25 g protein

Produce

  • Onions
  • Garlic
  • Ginger
  • Collard greens or kale
  • Spinach
  • Cucumber
  • Cherry tomatoes
  • Lemons and limes
  • Bananas
  • Cilantro

Protein

  • Eggs (18-pack)
  • Chicken thighs (family pack)
  • Canned light tuna in water
  • Firm tofu (calcium-set)
  • Tempeh

Dairy

  • Plain nonfat Greek yogurt (large tub)
  • Cottage cheese, 1%
  • Milk

Pantry

  • Dry lentils
  • Canned black beans
  • Rice
  • Oats
  • Corn tortillas
  • Peanut butter
  • Canned diced tomatoes
  • Low-sodium soy sauce or tamari
  • Curry powder, cumin, turmeric, smoked paprika, oregano
  • Olive oil
  • Salsa

Frozen

  • Frozen stir-fry vegetables
  • Frozen spinach

What about creatine?

Creatine monohydrate is the most studied supplement for strength. At 3–5 g a day, it improves high-intensity performance and lean mass in people who train [20][21]. Evidence: A. Herbal Bee doesn't sell it. We mention it because it's the honest benchmark for any gym supplement.

Move: your 4-week training block

Pick your level

  • Beginner. You're not training right now. Two full-body days a week, plus a walk. No equipment needed.
  • Building. You've trained a couple of months. Three full-body days.
  • Strong. You've trained consistently for 6+ months. Four days, upper and lower.

Every level has a no-equipment option. ACSM found bodyweight, band and home routines highly effective [13]. Light loads built muscle as well as heavy ones when the sets were hard [13][31].

Before you start: Warm up 5–10 minutes before every session and cool down for 5 minutes after. Effort is set by reps in reserve (RIR): stop each set with 2–3 good reps left (RPE 7–8). Beginners stop with 3–6 left. You never need to grind to failure. Progression rule: when every set hits the top of the rep range with 2 or more reps left, next time add 1–2 reps, a little load (about 2–5% upper body, 5–10% lower body), or one set. Change one thing at a time. Sharp pain in a joint means stop that move and pick the easier version. Stop exercising and get medical help right away if you feel chest pain or pressure, unusual shortness of breath, dizziness or faintness, or a racing or irregular heartbeat. If you have a known heart, lung, kidney or metabolic condition, or symptoms of one, talk to your doctor before you start.[13]

Equipment: None · Dumbbells · Gym

Beginner: You're not training right now, or you're coming back after months off. Two short full-body days a week, plus a walk. Bodyweight or a loaded backpack is all you need.

Week 1

Day Mon · Full body A · 25 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 1 × 8–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: bodyweight squat to a chair. Hold a backpack at your chest when it gets easy.
  • Push-up · 1 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Start with hands on a counter or bench (incline). Lower the surface as you get stronger.
  • Inverted row / pull-up · 1 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: row under a sturdy table that can't tip. Bend your knees to make it easier.
  • Glute bridge · 1 × 10–12 · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left)
  • Plank · 20 s · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left). Knees down is fine.
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Full body B · 25 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 1 × 6–8 each leg · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Hold a wall or chair for balance.
  • Push-up · 1 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Incline or knees.
  • One-arm dumbbell row · 1 × 8–12 each side · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: row a loaded backpack, other hand on a chair.
  • Romanian deadlift · 1 × 8–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: hold a backpack. Practice the hip hinge first.
  • Plank · 20 s · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 20 min

  • Brisk walk · 20 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 2

Day Mon · Full body A · 30 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 2 × 8–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: bodyweight squat to a chair. Hold a backpack at your chest when it gets easy.
  • Push-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Start with hands on a counter or bench (incline). Lower the surface as you get stronger.
  • Inverted row / pull-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: row under a sturdy table that can't tip. Bend your knees to make it easier.
  • Glute bridge · 2 × 10–12 · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left)
  • Plank · 2 × 25 s · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left). Knees down is fine.
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Full body B · 30 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 2 × 6–8 each leg · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Hold a wall or chair for balance.
  • Push-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). Incline or knees.
  • One-arm dumbbell row · 2 × 8–12 each side · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: row a loaded backpack, other hand on a chair.
  • Romanian deadlift · 2 × 8–10 · Rest 1 min 30 s · effort RPE 4–6 (stop with 4–6 reps left). No equipment: hold a backpack. Practice the hip hinge first.
  • Plank · 2 × 25 s · Rest 1 min · effort RPE 4–6 (stop with 4–6 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 25 min

  • Brisk walk · 25 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 3

Day Mon · Full body A · 35 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 2 × 8–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: bodyweight squat to a chair. Hold a backpack at your chest when it gets easy.
  • Push-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Start with hands on a counter or bench (incline). Lower the surface as you get stronger.
  • Inverted row / pull-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: row under a sturdy table that can't tip. Bend your knees to make it easier.
  • Glute bridge · 2 × 10–12 · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left)
  • Plank · 2 × 30 s · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left). Knees down is fine.
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Full body B · 35 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 2 × 6–8 each leg · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Hold a wall or chair for balance.
  • Push-up · 2 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Incline or knees.
  • One-arm dumbbell row · 2 × 8–12 each side · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: row a loaded backpack, other hand on a chair.
  • Romanian deadlift · 2 × 8–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: hold a backpack. Practice the hip hinge first.
  • Plank · 2 × 30 s · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 4

Day Mon · Full body A · 40 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: bodyweight squat to a chair. Hold a backpack at your chest when it gets easy.
  • Push-up · 3 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Start with hands on a counter or bench (incline). Lower the surface as you get stronger.
  • Inverted row / pull-up · 3 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: row under a sturdy table that can't tip. Bend your knees to make it easier.
  • Glute bridge · 3 × 10–12 · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left)
  • Plank · 3 × 30 s · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left). Knees down is fine.
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Full body B · 40 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 3 × 6–8 each leg · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Hold a wall or chair for balance.
  • Push-up · 3 × 6–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). Incline or knees.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: row a loaded backpack, other hand on a chair.
  • Romanian deadlift · 3 × 8–10 · Rest 1 min 30 s · effort RPE 6–7 (stop with 3–4 reps left). No equipment: hold a backpack. Practice the hip hinge first.
  • Plank · 3 × 30 s · Rest 1 min · effort RPE 6–7 (stop with 3–4 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.
Building: You've trained at least twice a week for a couple of months and know the basic moves. Three full-body days. Swap the order each week (A-B-A, then B-A-B).

Week 1

Day Mon · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7 (3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Romanian deadlift · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7 (3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Wed · Full body B · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Overhead press · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Inverted row / pull-up · 3 × 6–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left). Gym: band-assisted pull-ups.
  • Glute bridge · 2 × 10–15 · Rest 1 min · effort RPE 7 (3 reps left). Add a dumbbell on your hips when 15 is easy.
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7 (3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7 (3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Romanian deadlift · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7 (3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7 (3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 2

Day Mon · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Wed · Full body B · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Overhead press · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 3 × 6–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: band-assisted pull-ups.
  • Glute bridge · 2 × 10–15 · Rest 1 min · effort RPE 7–8 (2–3 reps left). Add a dumbbell on your hips when 15 is easy.
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 3

Day Mon · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Wed · Full body B · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Overhead press · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 3 × 6–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: band-assisted pull-ups.
  • Glute bridge · 3 × 10–15 · Rest 1 min · effort RPE 7–8 (2–3 reps left). Add a dumbbell on your hips when 15 is easy.
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 3 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 3 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.

Week 4

Day Mon · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 4 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 4 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 4 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Wed · Full body B · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Split squat · 4 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Overhead press · 4 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 4 × 6–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: band-assisted pull-ups.
  • Glute bridge · 3 × 10–15 · Rest 1 min · effort RPE 7–8 (2–3 reps left). Add a dumbbell on your hips when 15 is easy.
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Full body A · 50 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 4 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Push-up · 4 × 8–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Dumbbells: floor press works too.
  • One-arm dumbbell row · 4 × 8–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Romanian deadlift · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 40 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Brisk walk: you can talk, but not sing. Counts toward your 150 weekly minutes.
Strong: You've trained consistently for 6+ months, log your lifts, and have heavy dumbbells or a gym. Four days, upper and lower.

Week 1

Day Mon · Lower (squat focus) · 60 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 4–6 · Rest 3 min · effort RPE 7 (3 reps left). Main lift, done first. Gym: barbell back squat if you've been coached. Aim for a load near 80% of your 1-rep max.
  • Romanian deadlift · 2 × 8–10 · Rest 2 min · effort RPE 7–8 (2–3 reps left)
  • Split squat · 2 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 3 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Tue · Upper (press focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Overhead press · 3 × 5–8 · Rest 2 min 30 s · effort RPE 7 (3 reps left). Main lift, done first.
  • Inverted row / pull-up · 3 × 5–8 · Rest 2 min · effort RPE 7 (3 reps left). Gym: pull-ups, add load when 8 clean reps are easy.
  • Push-up · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Weighted backpack or feet raised. Gym: dumbbell bench press.
  • One-arm dumbbell row · 2 × 10–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Lower (hinge focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Romanian deadlift · 3 × 5–8 · Rest 3 min · effort RPE 7 (3 reps left). Main lift, done first.
  • Step-up · 2 × 8–10 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Glute bridge · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: loaded hip thrust.
  • Goblet squat · 2 × 10–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Upper (push and pull) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Push-up · 3 × 5–8 · Rest 2 min 30 s · effort RPE 7 (3 reps left). Main lift. Gym: barbell or dumbbell bench press. No gym: weighted push-up.
  • One-arm dumbbell row · 3 × 8–10 each side · Rest 2 min · effort RPE 7 (3 reps left)
  • Overhead press · 2 × 10–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 2 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Easy walk, bike or swim. Counts toward your 150 weekly minutes.

Week 2

Day Mon · Lower (squat focus) · 60 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 4–6 · Rest 3 min · effort RPE 7–8 (2–3 reps left). Main lift, done first. Gym: barbell back squat if you've been coached. Aim for a load near 80% of your 1-rep max.
  • Romanian deadlift · 3 × 8–10 · Rest 2 min · effort RPE 7–8 (2–3 reps left)
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 3 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Tue · Upper (press focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Overhead press · 3 × 5–8 · Rest 2 min 30 s · effort RPE 7–8 (2–3 reps left). Main lift, done first.
  • Inverted row / pull-up · 3 × 5–8 · Rest 2 min · effort RPE 7–8 (2–3 reps left). Gym: pull-ups, add load when 8 clean reps are easy.
  • Push-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Weighted backpack or feet raised. Gym: dumbbell bench press.
  • One-arm dumbbell row · 3 × 10–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Lower (hinge focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Romanian deadlift · 3 × 5–8 · Rest 3 min · effort RPE 7–8 (2–3 reps left). Main lift, done first.
  • Step-up · 3 × 8–10 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Glute bridge · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: loaded hip thrust.
  • Goblet squat · 2 × 10–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Upper (push and pull) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Push-up · 3 × 5–8 · Rest 2 min 30 s · effort RPE 7–8 (2–3 reps left). Main lift. Gym: barbell or dumbbell bench press. No gym: weighted push-up.
  • One-arm dumbbell row · 3 × 8–10 each side · Rest 2 min · effort RPE 7–8 (2–3 reps left)
  • Overhead press · 3 × 10–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Easy walk, bike or swim. Counts toward your 150 weekly minutes.

Week 3

Day Mon · Lower (squat focus) · 60 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 4–6 · Rest 3 min · effort RPE 8 (2 reps left). Main lift, done first. Gym: barbell back squat if you've been coached. Aim for a load near 80% of your 1-rep max.
  • Romanian deadlift · 3 × 8–10 · Rest 2 min · effort RPE 7–8 (2–3 reps left)
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 3 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Tue · Upper (press focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Overhead press · 3 × 5–8 · Rest 2 min 30 s · effort RPE 8 (2 reps left). Main lift, done first.
  • Inverted row / pull-up · 3 × 5–8 · Rest 2 min · effort RPE 8 (2 reps left). Gym: pull-ups, add load when 8 clean reps are easy.
  • Push-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Weighted backpack or feet raised. Gym: dumbbell bench press.
  • One-arm dumbbell row · 3 × 10–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Lower (hinge focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Romanian deadlift · 3 × 5–8 · Rest 3 min · effort RPE 8 (2 reps left). Main lift, done first.
  • Step-up · 3 × 8–10 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Glute bridge · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: loaded hip thrust.
  • Goblet squat · 2 × 10–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Upper (push and pull) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Push-up · 3 × 5–8 · Rest 2 min 30 s · effort RPE 8 (2 reps left). Main lift. Gym: barbell or dumbbell bench press. No gym: weighted push-up.
  • One-arm dumbbell row · 3 × 8–10 each side · Rest 2 min · effort RPE 8 (2 reps left)
  • Overhead press · 3 × 10–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Easy walk, bike or swim. Counts toward your 150 weekly minutes.

Week 4

Day Mon · Lower (squat focus) · 60 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Goblet squat · 3 × 4–6 · Rest 3 min · effort RPE 8 (2 reps left). Main lift, done first. Gym: barbell back squat if you've been coached. Aim for a load near 80% of your 1-rep max.
  • Romanian deadlift · 3 × 8–10 · Rest 2 min · effort RPE 7–8 (2–3 reps left)
  • Split squat · 3 × 8–12 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 3 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Tue · Upper (press focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Overhead press · 3 × 5–8 · Rest 2 min 30 s · effort RPE 8 (2 reps left). Main lift, done first.
  • Inverted row / pull-up · 3 × 5–8 · Rest 2 min · effort RPE 8 (2 reps left). Gym: pull-ups, add load when 8 clean reps are easy.
  • Push-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Weighted backpack or feet raised. Gym: dumbbell bench press.
  • One-arm dumbbell row · 3 × 10–12 each side · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Thu · Lower (hinge focus) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Romanian deadlift · 3 × 5–8 · Rest 3 min · effort RPE 8 (2 reps left). Main lift, done first.
  • Step-up · 3 × 8–10 each leg · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Glute bridge · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left). Gym: loaded hip thrust.
  • Goblet squat · 2 × 10–15 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Fri · Upper (push and pull) · 55 min

  • Warm-up · 5 min · effort easy. 5 min easy cardio, then leg swings, hip hinges, arm circles. Do 1–2 light ramp-up sets of your first lift.
  • Push-up · 3 × 5–8 · Rest 2 min 30 s · effort RPE 8 (2 reps left). Main lift. Gym: barbell or dumbbell bench press. No gym: weighted push-up.
  • One-arm dumbbell row · 3 × 8–10 each side · Rest 2 min · effort RPE 8 (2 reps left)
  • Overhead press · 3 × 10–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Inverted row / pull-up · 3 × 8–12 · Rest 1 min 30 s · effort RPE 7–8 (2–3 reps left)
  • Plank · 2 × 45 s · Rest 1 min · effort RPE 7–8 (2–3 reps left)
  • Cool-down · 5 min · effort easy. Easy walk, then light stretches for hips, legs, chest and back.

Day Sat · Walk or easy cardio · 30 min

  • Brisk walk · 30 min · effort RPE 3–4. Easy walk, bike or swim. Counts toward your 150 weekly minutes.

How hard is hard? Reps in reserve

Effort is measured in reps in reserve (RIR): how many more good reps you could have done.

  • 2–3 reps left (RPE 7–8): your target for most sets [13]
  • 3–6 reps left: where beginners start
  • 0 reps left: failure. You don't need it. On average it added no extra gains [15].

Warm up, cool down

  • Warm-up, 5–10 minutes: easy cardio, leg swings, hip hinges and arm circles, then 1–2 light sets of your first lift.
  • Cool-down, 5 minutes: easy walking and light stretching.

Progression rules

  • When every set hits the top of the rep range with 2+ reps left, add something next time: 1–2 reps, a little load, or one set.
  • Change one thing at a time.
  • Do the lift you most want to improve first in the session [13].
  • Work up to 10+ hard sets per muscle per week. Past about 18–20, extra sets add little [13].
  • Walk on off days. Adults should get 150–300 minutes of moderate activity a week, plus muscle-strengthening on at least 2 days [16].

Stop rules

Sharp joint pain means stop that move and use the easier version.

Stop and get medical help right away if you feel chest pain or pressure, unusual shortness of breath, dizziness or faintness, or a racing or irregular heartbeat. If you have a known heart, lung, kidney or metabolic condition, or symptoms of one, talk to your doctor before you start.

The exercise library

Ten core moves, each with cues, common mistakes, and easier and harder versions. Squat and push-up cues follow the American Council on Exercise library [30].

Goblet squat

Works: quads, glutes, core · Equipment: dumbbell, kettlebell or backpack

How to do it

  1. Hold the weight at your chest, elbows pointing down
  2. Feet slightly wider than hips, toes turned out a little
  3. Brace your core, chest up, shoulders down and back
  4. Sit hips back and down together
  5. Go to about thighs parallel, or until your heels lift or back rounds, whichever comes first
  6. Knees track over your second toe; push the floor away to stand

Common mistakes

  • Heels lifting
  • Knees caving in
  • Rounding at the bottom

Easier: Squat to a chair or box (bodyweight) Harder: 3-second lowering, a pause at the bottom, or a heavier weight

Push-up

Works: chest, shoulders, triceps, core · Equipment: none

How to do it

  1. Hands about shoulder-width, shoulders over hands
  2. Straight line from head to heels (or knees)
  3. Brace your core and keep your head in line with your spine
  4. Lower with control, elbows close or slightly flared
  5. Don't let your low back sag or hips hike up

Common mistakes

  • Sagging hips
  • Elbows flared straight out
  • Half reps

Easier: Hands on a bench or counter, or knees down Harder: Feet raised, 3-second lowering, or a loaded backpack

One-arm dumbbell row

Works: upper back, lats, biceps · Equipment: dumbbell or backpack

How to do it

  1. One hand and knee on a bench or chair, back flat
  2. Pull your elbow toward your hip
  3. Pause at the top, then lower under control

Common mistakes

  • Twisting your torso
  • Shrugging toward your ear
  • Yanking the weight

Easier: Chest-supported row on an incline bench Harder: Heavier load or a 2-second pause at the top

Romanian deadlift

Works: hamstrings, glutes, lower back · Equipment: dumbbells, barbell or backpack

How to do it

  1. Soft knees, weight close to your legs
  2. Push your hips straight back
  3. Keep your spine neutral and chest proud
  4. Stop when your hips stop moving back, then stand tall by squeezing your glutes

Common mistakes

  • Rounding your back
  • Turning it into a squat
  • Letting the weight drift away from your legs

Easier: Hip hinge with a broomstick along your back, or tap your hips to a wall Harder: Single-leg Romanian deadlift

Split squat

Works: quads, glutes · Equipment: none or dumbbells

How to do it

  1. Long stance, front heel planted
  2. Drop your back knee straight down
  3. Torso tall, front knee over your mid-foot
  4. Drive through your front foot to rise

Common mistakes

  • Stance too short
  • Front knee caving in
  • Pushing off the back foot

Easier: Hold a wall or chair Harder: Rear foot raised on a bench, or hold dumbbells

Overhead press

Works: shoulders, triceps, upper back · Equipment: dumbbells or barbell

How to do it

  1. Ribs down, glutes tight
  2. Press in a slight arc
  3. Finish with your biceps by your ears
  4. Lower to shoulder height with control

Common mistakes

  • Arching your low back
  • Flaring your ribs
  • Pressing forward instead of up

Easier: Half-kneeling one-arm press Harder: Standing barbell press

Plank

Works: core, shoulders · Equipment: none

How to do it

  1. Elbows under shoulders
  2. Straight line from head to heels
  3. Squeeze glutes and abs; breathe

Common mistakes

  • Hips sagging
  • Hips piked up
  • Holding your breath

Easier: Knees down Harder: Long-lever plank or shoulder taps

Glute bridge

Works: glutes, hamstrings · Equipment: none or dumbbell

How to do it

  1. Lie on your back, feet hip-width and flat
  2. Drive through your heels
  3. Squeeze your glutes at the top without arching your back
  4. Lower slowly

Common mistakes

  • Arching the low back at the top
  • Pushing through your toes

Easier: Shorter range of motion Harder: Single-leg bridge, or a loaded hip thrust

Inverted row / pull-up

Works: lats, upper back, biceps · Equipment: sturdy table, low bar or pull-up bar

How to do it

  1. Rows: body straight like a plank, pull your chest to the bar or table edge
  2. Pull-ups: start from a full hang, pull your chest toward the bar
  3. Lower slowly every rep

Common mistakes

  • Shrugging
  • Kipping or swinging
  • Cutting the range short

Easier: Rows: higher bar or bent knees. Pull-ups: band-assisted Harder: Slow 3–5 second negatives, or add load

Step-up

Works: quads, glutes · Equipment: box, bench or sturdy step

How to do it

  1. Whole foot on the box
  2. Drive through the heel of your top leg
  3. Stand tall at the top, step down with control

Common mistakes

  • Pushing off the bottom leg
  • Box so high your hips drop below your knee

Easier: Lower box Harder: Higher box or hold dumbbells

Brisk walk

Works: heart and lungs, recovery · Equipment: none

How to do it

  1. Walk fast enough that you can talk, but not sing
  2. Swing your arms; stand tall

Common mistakes

  • Skipping it because it isn't lifting

Easier: Shorter walks, split through the day Harder: Hills, a weighted backpack, or a longer route

Rest & reset: recovery is where you grow

Sleep is part of the program

Adults need at least 7 hours of sleep a night [25]. Aim for 7–9 hours in bed.

  • In a small study, one night without sleep cut muscle protein building by 18% [22].
  • A week of 5-hour nights lowered daytime testosterone by 10–15% in young men [23].

Evidence: C. These are short lab studies, but the direction is clear. Sleep, protein and training: that's the real stack.

Habits that protect recovery

  • Same sleep and wake time, weekends included (within about an hour).
  • Dim screens and lights before bed.
  • Get outside in daylight in the morning, even for a short walk.
  • Keep alcohol low, and skip it after hard sessions [24].
  • Drink water through the day, with every meal.

Track your PRs

Bold numbers, honest logs. Record each set and how many reps you had left. Watch your top sets and your week streak climb.

PR tracker

Log the date, the lift, weight, reps and how many reps you had left. The tracker shows your top set and your week streak. It's a general guide, not medical advice. Recovery counts too: adults need at least 7 hours of sleep, so aim for 7–9 hours in bed, and keep alcohol low on training days.[13]

Lift Week 1 Week 4 Week 8 Week 12
Goblet squat
Push-up
One-arm dumbbell row
Romanian deadlift
Split squat
Overhead press
Inverted row / pull-up
Step-up
Glute bridge
Plank

Print this page or copy the table into your notes, and write your best set (weight × reps) for each lift.

Where turkesterone fits (the honest version)

You've seen the hype. Here's what the studies actually show.

What it is

Turkesterone is a plant compound called an ecdysteroid, found mainly in Ajuga turkestanica [9]. Ecdysteroids are not the controlled steroid drugs some people misuse [10]. In rat and cell studies, the related compound ecdysterone acted through estrogen receptor beta, not the androgen (testosterone) receptor [8]. How it might work in people is unclear [9]. Evidence: C.

What the human studies found

  • Turkesterone, 500 mg a day for 4 weeks: no change in body composition in 31 active adults [1]. No difference in grip strength [2].
  • Turkesterone, single 1,000 mg or 2,000 mg doses: no change in IGF-1, resting metabolism, heart rate or blood pressure in 11 young men [3].
  • Ecdysterone (related, not the same): one 10-week trial found extra muscle gains in a higher-dose group. It was small, from one research group, and hasn't been repeated [4]. Two other trials found no added effect [5][6]. In one of them, the product held under 1% of its labeled ecdysterone [6].
  • Testosterone: no human study shows turkesterone raises it. An 8-week ecdysterone trial found no change in testosterone [5].

Bottom line: Evidence: C — limited, and the human results so far are null. In every trial, the training groups improved. Training did the work [6].

Label accuracy is a real issue

A 2023 JAMA Network Open analysis tested 8 turkesterone products. Four had none detectable. The others had a tiny fraction of the labeled amount, or no labeled amount at all [7]. Across all 57 sports products tested, 40% had none of the labeled ingredient [7].

Our label lists 1,000 mg of turkesterone per serving. It doesn't yet state the source plant or the standardization. We've asked our supplier and will add the answer here.

Our dose vs studied doses

Our labeled dose is 1,000 mg a day. That's twice the only multi-week turkesterone trial, and it matches a single-dose arm of the other. There are no multi-week human data at 1,000 mg a day [1][3].

Turkesterone Evidence: C

  • Our amount: 1,000 mg per 2-capsule serving, as labeled. The label doesn't state the source plant or standardization; we've asked our supplier.
  • What studies used: 500 mg/day for 4 weeks; single doses of 1,000 mg and 2,000 mg. No multi-week human data at 1,000 mg/day.
  • What it does: A plant compound (an ecdysteroid), mainly from Ajuga turkestanica. In lab and rat studies, the related compound ecdysterone acted through estrogen receptor beta, not the androgen (testosterone) receptor. How it might work in people is unclear.
  • What studies found: Two small 2024 human trials found no effect: 4 weeks at 500 mg/day didn't change body composition or grip strength, and single 1,000–2,000 mg doses didn't change IGF-1 or metabolism. No human study shows it raises testosterone. A related compound, ecdysterone, has one positive 10-week trial with weaknesses and two null trials. A 2023 analysis found many turkesterone products contained little or none of the labeled amount.
  • Cautions: No long-term safety data. Not for under-18s, or during pregnancy or nursing. Some medicines and health conditions need a doctor's OK first: read the Safety section before use. Ecdysterone, a related compound, is on WADA's 2026 Monitoring Program; check with your sport if you're tested.

Sources: [1][2][3][4][5][6][7][8][9][10][12]

Evidence grades: A strong · B moderate · C limited or early · T traditional use or expert advice.

Ingredient Ours Studied Note
Turkesterone (Antonio 2024) 1,000 mg/day 500 mg/day for 4 weeks Our labeled dose is twice the only multi-week trial. No effect was found at 500 mg.[1]
Turkesterone (Harris 2024) 1,000 mg/day 1,000 mg or 2,000 mg, single doses Matches our dose, but for one day only. No effect on IGF-1 or metabolism.[3]
Ecdysterone, a related compound (Wilborn 2006) Not in our product 200 mg/day for 8 weeks No added gains and no change in testosterone. Different compound.[5]
Ecdysterone, a related compound (Isenmann 2019) Not in our product Labeled 100 mg per capsule, but about 6 mg measured; 2 or 8 capsules/day for 10 weeks Higher-dose group gained more muscle. Small, one research group, not repeated. Different compound.[4]
Ecdysterone product (Dissemond 2025) Not in our product Labeled dose; under 1% of the labeled amount was present Training alone explained the gains in both groups over 12 weeks.[6]

If you choose to try it

Herbal Bee Turkesterone is made for people who train.* The human results so far are null (Evidence: C). Individual results vary.

  • How to take it: 2 capsules daily, with or without food, as labeled. Don't take extra servings.
  • When: any time of day. Consistency matters more than timing.
  • How long: human trials lasted 4 weeks at most. One bottle is 30 servings. If you try it, run it alongside one 12-week block and keep your log honest. Your log can't separate the capsule from your training.
  • What it pairs with: the Men's Vitality Stack bundle (15% off) pairs it with Fadogia + Tongkat Ali. The combination hasn't been studied, and fadogia's safety data come only from animals. Read that guide first.
  • Order first: training, protein and sleep. Then decide if a supplement is worth it to you.

Free US shipping on every order.

Your 12-week roadmap

Three 4-week blocks. What to focus on each week, not what you'll feel.

Weeks Eat Move Rest Supplement Check-in
Weeks 1–2 Work out your protein target (1.6 g × your weight in kg). Add one protein food to each meal. Start your level's weeks 1–2. Learn the moves; leave plenty of reps in the tank. Set a steady sleep window that gives you 7–9 hours in bed. Optional. If you choose to try turkesterone, take 2 capsules daily as labeled. Basics come first. Did you train on your planned days? Log every session.
Weeks 3–4 Batch-cook two recipes on the weekend. Finish weeks 3–4. Push closer: 2–3 reps left (beginners 3–4). Cut alcohol on training days. Same as labeled. Don't add an extra serving. Look at your PR tracker. Which lifts moved up in reps or load?
Weeks 5–6 Hit your protein target at least 5 days a week. Repeat the 4-week block using the progression rule, or move up a level if every session felt solid. Keep your sleep window on weekends too, within about an hour. No changes. Note anything unusual and stop if you feel unwell. How many weeks in a row have you trained 2+ times? Keep the streak.
Weeks 7–8 Try a new protein food: tempeh, cottage cheese or a new bean. Keep adding reps or load. Aim for 10+ hard sets per muscle a week. If you feel run down, drop one set per exercise for a week, then build back. Optional, as labeled. Compare your top sets with week 1. Training drives the change. Individual results vary.
Weeks 9–10 Plan meals for your busiest days so protein doesn't slip. Start a fresh 4-week block at the next level or with new variations. Check in on stress. Walks on off days help. Optional, as labeled. Is your plan still one you can stick with? Adjust days, not effort.
Weeks 11–12 Lock in your go-to grocery list and 3 recipes. Finish the block. Write down your top set for each lift. Keep the sleep window that worked. Decide honestly whether the capsule is worth it to you. Your log can't separate it from your training. Print your log. Set your next 12-week goal.

Track it: keep the streak

Print it, tape it up, tick the boxes. Nothing you enter is saved.

Daily:

  • Protein food at every meal (about 0.4 g/kg each)
  • Planned session done, or a 20–30 minute walk
  • Lights out on time: 7–9 hours in bed
  • Water with every meal
  • Supplement, if you take one: 2 capsules, as labeled

Weekly:

  • 2–4 lifting sessions, as your level says
  • 150+ minutes of walking or easy cardio
  • One batch-cook session
  • Update your PR tracker
  • Alcohol kept low, none right after training
  • Week streak kept (2+ sessions)

Myths vs facts

  • Myth: You need a testosterone supplement to build muscle. Fact: Training builds muscle. In a 12-week trial, the placebo group gained strength and muscle just like the supplement group.[6]
  • Myth: Turkesterone raises testosterone. Fact: No human study shows that. A related compound didn't change testosterone over 8 weeks, and lab work points to a different pathway.[5]
  • Myth: More supplements mean more gains. Fact: In a test of 57 performance products, 89% of labels were inaccurate. 4 of 8 turkesterone products had none detectable.[7]
  • Myth: You must eat protein within 30 minutes of training. Fact: Protein before or after both help, and training's effect lasts at least 24 hours. Your daily total matters most.[18]
  • Myth: Only heavy weights build muscle. Fact: Loads from light (30% of max) to heavy built similar size when sets were hard. Heavy loads matter more for max strength.[13]
  • Myth: Every set has to go to failure. Fact: Training to failure didn't add gains on average. Stop with about 2–3 reps left.[15]

Safety first

Turkesterone hasn't been studied long term. Human trials of turkesterone lasted 4 weeks at most, and trials of a related compound ran up to 12 weeks [1][6]. The Department of Defense's supplement-safety program says the evidence isn't enough to confirm its safety in humans [10].

  • Under 18: not for you. Build your base with training, food and sleep.
  • Pregnant or nursing: don't use it. There's no safety data, and lab studies show estrogen-receptor activity [8].
  • Blood sugar medicines, including GLP-1 drugs: in animal studies, ecdysteroids lowered blood sugar [9]. Talk to your doctor first if you take diabetes medication or anything that lowers blood sugar.
  • Hormone-sensitive conditions or hormone therapy, including testosterone: talk to your doctor first, because of the estrogen-receptor activity seen in lab studies [8].
  • Surgery: stop beforehand and tell your surgical team about every supplement you take.
  • Side effects: no serious side effects have been reported in the small, short trials. No one reported stomach upset after single large doses [3], and a 10-week ecdysterone trial found no rise in liver or kidney markers [4]. Stop if you feel unwell.
  • Interactions: no human drug-interaction studies exist. The cautions above are based on animal and lab data.

Drug-tested athletes: ecdysterone is on the World Anti-Doping Agency's 2026 Monitoring Program, in and out of competition [12]. It isn't prohibited as of 2026 [11]. That can change, and product labels aren't always accurate [7]. Don't assume any turkesterone product is safe for tested sport. Check with your governing body (NCAA, pro league, military) first.

When to see a doctor

Low energy, low drive or slow progress usually come from sleep, stress, food or training. But some signs deserve a doctor's visit:

  • Ongoing low sex drive or erection problems
  • Breast tenderness or growth
  • Trouble conceiving
  • Fatigue or low mood that won't lift
  • A broken bone from a minor fall
  • Any symptoms after using steroids or "prohormones"

Low testosterone is diagnosed with symptoms and blood tests on two separate mornings [28][32]. Symptoms alone can come from stress, sleep or mood. Steroids carry real risks to fertility, the heart, the liver and mood [29]. Hidden steroids have turned up in some muscle-building products [33]. If you're worried, get tested rather than guessing.

FAQs

Does turkesterone work for building muscle?
The human evidence so far says no measurable effect. Two small 2024 trials found no change in muscle, strength or metabolism, one at 500 mg a day for 4 weeks and one with single 1,000–2,000 mg doses. Evidence: C. Training, protein and sleep have strong evidence.

Does turkesterone raise testosterone?
There's no human evidence that it does. Neither turkesterone trial reported testosterone, and an 8-week trial of the related compound ecdysterone found no change. If you're worried about low testosterone, see a doctor for a blood test.

How much protein do I need to build muscle?
Gains from extra protein leveled off at about 1.6 g per kg of body weight a day in a large review. For a 75 kg (165 lb) person, that's about 120 g, or about 30 g at each of 4 meals. The 2025–2030 Dietary Guidelines suggest 1.2–1.6 g/kg for adults in general.

Is turkesterone banned in sports?
Ecdysterone, a closely related compound, is on WADA's 2026 Monitoring Program, but it isn't prohibited as of 2026. That can change, and labels aren't always accurate. If you're drug-tested, check with your sport's governing body before using any supplement.

How much turkesterone should I take?
There's no established dose. Studies used 500 mg a day for 4 weeks, or single doses of 1,000–2,000 mg, and none found an effect. There are no multi-week human studies at 1,000 mg a day and no long-term safety data. If you use a product, follow its label and don't take extra servings.

What's the most studied supplement for strength?
Creatine monohydrate, at 3–5 g a day, has strong evidence (A) for strength and lean mass in people who train. We don't sell it. Protein from food comes first.

Who shouldn't take turkesterone?
Anyone under 18, and anyone pregnant or nursing. Talk to a doctor first if you take blood-sugar-lowering medicines (including GLP-1 drugs) or hormone therapy, have a hormone-sensitive condition, or have surgery coming up.

Keep going

Build your plan: take the Workouts, strength and recovery quiz, or the Men's drive and vitality quiz.

Sources

  1. Antonio J et al. 2024. Turkesterone 500 mg/day, 4-week RCT. Research Directs in Health Sciences.
  2. Castillo C et al. 2024. Same trial, grip strength data. Nova Southeastern University record.
  3. Harris DR et al. 2024. Single-dose turkesterone crossover trial. Muscles.
  4. Isenmann E et al. 2019. 10-week ecdysterone training trial. Archives of Toxicology.
  5. Wilborn CD et al. 2006. 8-week trial in trained men. J Int Soc Sports Nutr.
  6. Dissemond J et al. 2025. 12-week training trial and label check. J Int Soc Sports Nutr.
  7. Cohen PA et al. 2023. Botanical content of sports supplements. JAMA Network Open.
  8. Parr MK et al. 2014. Ecdysterone and estrogen receptor beta (rat and cell study). Mol Nutr Food Res, MEDLINE record.
  9. Todorova V et al. 2024. Review of ecdysterone and turkesterone. Nutrients.
  10. Operation Supplement Safety (US Dept of Defense). 2026. Ecdysterone and turkesterone supplements.
  11. USADA. 2026. What athletes need to know about ecdysteroids.
  12. World Anti-Doping Agency. 2026 Monitoring Program.
  13. Currier BS et al. 2026. ACSM position stand on resistance training. Med Sci Sports Exerc.
  14. Schoenfeld BJ et al. 2017. Weekly training volume and muscle growth, meta-analysis. J Sports Sci.
  15. Refalo MC et al. 2023. Training to failure and muscle growth, meta-analysis. Sports Med.
  16. US Dept of Health and Human Services. Physical Activity Guidelines for Americans, 2nd ed.
  17. Morton RW et al. 2018. Protein and resistance training, meta-analysis. Br J Sports Med.
  18. Jäger R et al. 2017. ISSN position stand on protein and exercise. J Int Soc Sports Nutr.
  19. Schoenfeld BJ, Aragon AA. 2018. Protein per meal. J Int Soc Sports Nutr.
  20. Kreider RB et al. 2017. ISSN position stand on creatine. J Int Soc Sports Nutr.
  21. NIH Office of Dietary Supplements. Dietary supplements for exercise and athletic performance.
  22. Lamon S et al. 2021. Sleep loss and muscle protein synthesis. Physiol Rep.
  23. Leproult R, Van Cauter E. 2011. One week of short sleep in young men. JAMA.
  24. Parr EB et al. 2014. Alcohol after training. PLoS One.
  25. Sleep Foundation. How much sleep do we really need? (summary of the AASM/SRS adult recommendation).
  26. USDA and HHS. Dietary Guidelines for Americans, 2025–2030, summarized by Oklahoma State University Extension.
  27. USDA FoodData Central, protein values for the foods listed (via a FoodData Central mirror).
  28. Bhasin S et al. 2018. Endocrine Society clinical practice guideline. J Clin Endocrinol Metab.
  29. MedlinePlus. Steroid misuse risks.
  30. American Council on Exercise. Bodyweight squat and bent-knee push-up.
  31. Schoenfeld BJ et al. 2017. Low vs high loads, meta-analysis. J Strength Cond Res.
  32. American Urological Association. Testosterone deficiency guideline.
  33. NIH LiverTox. Androgenic steroids.
  34. US Food and Drug Administration. 21 CFR 101.9, nutrition labeling (protein Daily Value).

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

This article is for general education and isn't medical advice.

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