Workout Programs

Three routines, sorted by what you already own rather than by goal. Each one is a full week. Follow whichever matches your kit, run it for eight to twelve weeks, and add a little weight or one more repetition whenever a session feels comfortable.

Warm up for five minutes before each session and rest 60 to 90 seconds between sets, longer on the heavy compound work. If a movement causes pain rather than effort, stop doing it and get it looked at.

Program 1 — Two days a week, dumbbells and a bench

For anyone starting out, or restarting. Two sessions, alternated. Equipment: one adjustable dumbbell set from KSh 8,000 and one adjustable bench from KSh 29,000.

Day A	Sets × reps	Day B	Sets × reps
Goblet squat	3 × 10	Romanian deadlift	3 × 10
Dumbbell bench press	3 × 8	Incline dumbbell press	3 × 10
Single-arm row	3 × 10 each side	Chest-supported row	3 × 12
Seated shoulder press	3 × 10	Lateral raise	3 × 15
Split squat	2 × 12 each leg	Step-up onto the bench	2 × 12 each leg
Farmer carry	3 × 40 m	Plank	3 × 45 sec

Run A on Monday and B on Thursday, or any two days with a gap between them. When all three sets of an exercise hit the top of the rep range without much struggle, add the smallest weight increment you have.

Program 2 — Three days a week, home gym

For a setup with dumbbells, a bench and a pull up bar. Equipment: adjustable dumbbells, an adjustable bench, and a doorway pull up bar at KSh 2,300. A rubber mat helps if you are above an occupied room.

Day	Focus	Session
Monday	Push	Dumbbell bench press 4 × 8, incline press 3 × 10, shoulder press 3 × 10, lateral raise 3 × 15, triceps extension 3 × 12
Wednesday	Pull	Pull up or assisted pull up 4 × max, single-arm row 4 × 10 each, chest-supported row 3 × 12, hammer curl 3 × 12, face pull with a band 3 × 15
Friday	Legs and carries	Goblet squat 4 × 10, Romanian deadlift 4 × 10, split squat 3 × 12 each, calf raise 3 × 20, farmer carry 3 × 40 m

If you can already do more than twelve pull ups, loop a band over the bar and hold a dumbbell between your feet rather than chasing higher rep counts.

Program 3 — Four days a week, full gym floor

For a commercial floor or a well-equipped home gym with a multigym or smith machine, barbells and cardio.

Day	Session
Upper A	Bench press 4 × 6, lat pulldown 4 × 10, seated cable row 3 × 12, shoulder press 3 × 10, cable fly 3 × 15
Lower A	Smith machine squat 4 × 8, leg press 4 × 12, leg curl 3 × 12, hip thrust 3 × 10, calf raise 4 × 15
Upper B	Incline press 4 × 8, pull up 4 × max, T-bar row 3 × 10, lateral raise 4 × 15, biceps and triceps supersets 3 × 12
Lower B	Romanian deadlift 4 × 8, walking lunge 3 × 12 each, leg extension 3 × 15, hyperextension 3 × 12, farmer carry 3 × 40 m

Add fifteen to twenty minutes of steady cardio after two of the four sessions, on a bike, a treadmill or a stair climber. Intervals on an air bike work well here if the floor has one.

What to change, and when

Keep the same program for eight to twelve weeks. Swapping exercises every fortnight feels productive and hides whether anything is actually improving. Change one variable at a time, and only when the current one stops moving.

If your week goes wrong and you miss a session, pick up where you left off rather than trying to catch up. A program you can return to after a bad week is worth more than a perfect one you abandon.