The routine library

Push, pull, press, so fitness isn't only legs.

1. Horizontal push3 × 10 reps · rest 60s
   Push-up · Chest press (dumbbells) · Bench press (barbell + bench)
2. Horizontal pull3 × 10 reps · rest 90s
   Prone floor row · Band row (bands) · Dumbbell row (dumbbells) · Inverted row (pull-up bar) · Barbell row (barbell)
3. Vertical push3 × 8 reps · rest 90s
   Pike push-up · Overhead press (dumbbells) · Overhead barbell press (barbell)
4. Vertical pull3 × 6 reps · rest 120s
   Band pulldown (bands) · Pull-up (pull-up bar)

Progress: One extra rep per exercise per week; when the weighted lifts feel smooth, add the smallest jump.

One balanced session that covers the whole body.

1. Squat3 × 10 reps · rest 60s
   Squat · Goblet squat (dumbbells) · Back squat (barbell)
2. Horizontal push3 × 8 reps · rest 60s
   Push-up · Chest press (dumbbells) · Bench press (barbell + bench)
3. Hip bridge3 × 12 reps · rest 45s
   Glute bridge
4. Core, anti-extension3 × 30s hold · rest 45s
   Plank

Progress: Two extra reps a week; when the bodyweight moves get easy, slow every rep or add load.

Legs that climb, whatever you train with.

1. Squat3 × 10 reps · rest 90s
   Squat · Goblet squat (dumbbells) · Back squat (barbell)
2. Hinge3 × 8 reps · rest 120s
   Single-leg deadlift · Dumbbell Romanian deadlift (dumbbells) · Deadlift (barbell)
3. Lunge3 × 10 reps · rest 60s
   Lunge
4. Calf raise3 × 15 reps · rest 60s
   Calf raise
5. Core, anti-extension3 × 30s hold · rest 45s
   Plank

Progress: When 3 sets feel smooth, add 2 reps a week, add load, or slow every descent to three seconds.

A steady middle keeps the bike (and your back) honest.

1. Core, anti-extension3 × 40s hold · rest 45s
   Plank
2. Core, anti-lateral3 × 30s hold · rest 45s
   Side plank
3. Core, stability3 × 10 reps · rest 45s
   Dead bug
4. Core, rotation3 × 16 reps · rest 45s
   Russian twist

Progress: Add five seconds to holds each week; add a rep pair to the moves.

One leg at a time, because that's how you run.

1. Lunge3 × 10 reps · rest 60s
   Lunge
2. Step-up3 × 8 reps · rest 60s
   Step-up
3. Calf raise3 × 15 reps · rest 45s
   Calf raise
4. Hip bridge3 × 12 reps · rest 45s
   Glute bridge
5. Balance3 × 30s hold · rest 30s
   Single-leg balance

Progress: Add reps weekly; when balance holds pass 45 seconds, close your eyes.

Impact resilience for trail miles and kerbstones.

1. Calf raise4 × 12 reps · rest 45s
   Calf raise
2. Wall sit3 × 40s hold · rest 45s
   Wall sit
3. Core, anti-lateral3 × 30s hold · rest 45s
   Side plank
4. Hamstring stretch2 × 40s hold · rest 20s
   Hamstring stretch

Progress: Add five seconds to the wall sit each week; single-leg calf raises when 4×15 is easy.

Keep the rests short and the reps honest.

1. Squat3 × 15 reps · rest 30s
   Squat · Goblet squat (dumbbells) · Back squat (barbell)
2. Horizontal push3 × 12 reps · rest 30s
   Push-up · Chest press (dumbbells) · Bench press (barbell + bench)
3. Lunge3 × 12 reps · rest 30s
   Lunge
4. Core, rotation3 × 20 reps · rest 30s
   Russian twist
5. Core, anti-extension3 × 30s hold · rest 30s
   Plank

Progress: Trim five seconds off the rests before adding reps; at 15-second rests, add a round.

Higher reps, lighter loads, no rush.

1. Horizontal pull3 × 12 reps · rest 45s
   Prone floor row · Band row (bands) · Dumbbell row (dumbbells) · Inverted row (pull-up bar) · Barbell row (barbell)
2. Horizontal push3 × 12 reps · rest 45s
   Push-up · Chest press (dumbbells) · Bench press (barbell + bench)
3. Lateral raise3 × 12 reps · rest 45s
   Band lateral raise (bands) · Lateral raise (dumbbells)
4. Biceps3 × 12 reps · rest 45s
   Band curl (bands) · Biceps curl (dumbbells) · Hammer curl (dumbbells)

Progress: Own 3×15 before the weight goes up; the last two reps should argue back.

Volume for legs that fill your trousers.

1. Squat4 × 10 reps · rest 90s
   Squat · Goblet squat (dumbbells) · Back squat (barbell)
2. Hinge3 × 8 reps · rest 120s
   Single-leg deadlift · Dumbbell Romanian deadlift (dumbbells) · Deadlift (barbell)
3. Lunge3 × 10 reps · rest 60s
   Lunge
4. Calf raise4 × 12 reps · rest 45s
   Calf raise

Progress: When every set hits the top reps with two in reserve, add load and start again.

Push, pull and press with intent.

1. Horizontal push4 × 10 reps · rest 90s
   Push-up · Chest press (dumbbells) · Bench press (barbell + bench)
2. Horizontal pull4 × 10 reps · rest 90s
   Prone floor row · Band row (bands) · Dumbbell row (dumbbells) · Inverted row (pull-up bar) · Barbell row (barbell)
3. Vertical push3 × 8 reps · rest 90s
   Pike push-up · Overhead press (dumbbells) · Overhead barbell press (barbell)
4. Biceps3 × 10 reps · rest 60s
   Band curl (bands) · Biceps curl (dumbbells) · Hammer curl (dumbbells)
5. Triceps3 × 10 reps · rest 60s
   Diamond push-up · Band pushdown (bands) · Overhead triceps extension (dumbbells)

Progress: Add a rep per week to 12s, then add load and drop back to 10s.

For the evening after a big day out.

1. Hip flexor stretch2 × 40s hold · rest 20s
   Hip flexor stretch
2. Hamstring stretch2 × 40s hold · rest 20s
   Hamstring stretch
3. Hip bridge2 × 10 reps · rest 30s
   Glute bridge

Progress: No progression here, this one's a gift to tomorrow's you.

The strength that matters at ninety: legs, grip, balance, floor.

1. Squat3 × 10 reps · rest 60s
   Squat · Goblet squat (dumbbells) · Back squat (barbell)
2. Hip bridge3 × 10 reps · rest 45s
   Glute bridge
3. Loaded carry2 × 30s hold · rest 45s
   Suitcase carry (dumbbells)
4. Balance3 × 30s hold · rest 30s
   Single-leg balance
5. Core, extension3 × 8 reps · rest 45s
   Superman

Progress: Consistency is the progression. When it's easy, slow every rep down instead of adding.