Return first, build gradually

Begin with 2–3 full-body sessions weekly, ideally with a rest day between. Return mode uses fewer sets: choose loads that leave about 3–4 clean reps in reserve. Move to Standard manually when technique, recovery and everyday comfort are consistently good. There is no automatic deadline.

In Standard mode, generally leave 1–3 clean reps available. Stop swings before speed or technique deteriorates. Never chase a rep target through pain.

Progress your working weights

When all prescribed sets reach the upper end of the rep range with control and spare reps, try the next manageable load. If a 2.5 kg jump is too much, retain the weight and build clean reps within the range. Blank weights mean unset, not a suggested starting load.

Using the splits

Keep full-body as your main option at 2 sessions per week. If moving to 4 sessions, one example is Upper A / Lower A / rest / Upper B / Lower B. With 3 sessions, alternating upper/lower across weeks is an option. You choose freely; allow recovery before training the same muscles hard again.

A shorter workout still counts as training. Don’t automatically add it on top of a hard session for the same muscles.

Equipment notes

Use the suspension trainer only with a compatible anchor and installation following the product instructions. Check the setup before each session. Increase suspension difficulty through body angle while retaining control.

Bodyweight leg work and press-ups offer an optional 10 kg vest choice. Begin without it when returning. No bench, tube system or cardio equipment is required.

Pairs, sets and short sessions

For paired exercises: complete one set of the first, change weight if needed, then one set of the second. Rest as shown and repeat. Take extra rest whenever needed. For single exercises, complete the sets before moving on. Reps marked “each side” apply to both sides.

Short mode keeps priority exercises and trims sets or accessories. It targets roughly 20 minutes of work, plus preparation. Reduced return-mode sessions may finish sooner; there is no need to fill the time with extra sets. Switching mid-session changes the prescription only: count what you have already done yourself and don’t restart completed sets. Nothing here tracks elapsed time or completion.

Saving & moving your weights

Weights save in this browser on this device when local storage is available. Identical exercises share a saved weight across routines and modes. Dumbbell entries are per dumbbell; kettlebell entries are per bell. Single-weight exercises say so explicitly.

Export creates a small JSON backup of your weights and settings. Import replaces your current saved weights and settings after confirmation. Use it to transfer between devices; there is no automatic sync.

Keep this HTML in the same location and use the same browser. Renaming or moving local files, private browsing or clearing browser data may lose access to saved weights. Export regularly. The HTML file itself is not rewritten when you save a weight.

Opening the file

On Windows, open this HTML in Chrome or Edge. On Android, use a browser-capable file opener; local HTML support depends on the file manager and browser. If your device only previews it, the identical HTML can be served from static hosting. No account or backend is required.

Exercise guidance

Stop for sharp or worsening pain; stop exercise and seek medical advice for chest discomfort, dizziness or unusual breathlessness. Persistent back symptoms warrant assessment rather than assuming sitting is the cause.

Programme informed by ACSM’s 2026 resistance-training guidance. These routines are tailored starting prescriptions, not individual medical assessment.