3 days/wk → 2 sets each · 4–5 days/wk → 1 set each. Stop 1–3 reps before failure. Rest ~90 s. Gear: pull-up bar, table, chair, backpack.
Warm-up: 3 min easy movement + 1 easy push-up set.
Supersets (alternate A↔B):
- Pull-up ↔ Push-up (end each rep with a scapular "plus")
- Bulgarian split squat ↔ Nordic curl (slow lower)
- Pike push-up ↔ Table row
- Single-leg RDL ↔ Hanging leg raise
Circuit (1–2 rounds): Copenhagen plank → calf raise ↔ tibialis raise → side-lying ext. rotation → neck curls + extensions
Progress: 5–30 reps; hit 30 → harder version (incline→floor→loaded; assisted→full→weighted). Deload: every 6–8 wks, one week at half sets. Cardio: walk 20–30 min daily + 1–2×/wk 15-min hard intervals (hill/bike).