Full-body, three days a week, add a little weight when you earn it
This is an 8-week bar-bell plan: squat, bench, row, deadlift, press, pull-up. You will warm up without exhausting yourself, add 2.5 kg when you hit the reps, and deload when you stall instead of inventing a new program every Monday.
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Bar on the upper back, not the neck. Brace like someone will poke your stomach. Sit between the hips, knees track over toes, stand all the way up. Depth: hip crease below the knee if your hips allow it today.
If your heels pop up, you don't have a 'more weight' problem, you have a setup problem. Lower the load.
Bar over mid-foot, shins to the bar, hips above knees, back flat, lats on. Push the floor away. Lockout without leaning into a banana.
If your back rounds, raise the bar on blocks or take weight off. Ego loading is how beginners quit.
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