Personal practice / Training

My training plan

Building strength, aerobic fitness, and a routine I can sustain.

Why I train

3 strength · 3 cardio · 1 recovery · ≤90 min

Feng wearing a white training tank top, showing his strength-training progress.

01Monday

Elliptical intervals

25–35 min

Hard intervals: RPE 7–8 · Easy intervals: RPE 2–3

Preparation

  1. Easy elliptical7–8 min · RPE 2–3
  2. Progressive accelerations2 rounds · 20 sec quicker + 40 sec easy

Main work

  1. Work intervals4 rounds · 2 min hard + 2 min easy
  2. Easy cooldown5–7 min · RPE 2–3

02Tuesday

Upper A · Chest focus

65–80 min

Compound lifts: RIR 2–3 · Isolation: RIR 1–2 unless specified

Preparation

  1. Thoracic extension on a foam roller6–8 reps
  2. Serratus wall slide10 reps
  3. Scapular push-up8–10 reps

Main work

  1. Barbell bench press or machine chest press3 × 6–10
  2. Incline dumbbell press3 × 8–12
  3. Incline push-up · hands elevated3 × 10–20 · RIR 1–2
  4. Lat pulldown or assisted pull-up3 × 8–12
  5. Dumbbell lateral raise2 × 12–20
  6. Cable pressdown + dumbbell curl2 × 10–15 each · superset
  7. Dead bug2 × 8–10 per side · optional

03Wednesday

Steady elliptical

30–40 min

Cardio

Preparation

  1. Easy elliptical5 min · RPE 2–3

Main work

  1. Steady segment20–30 min · RPE 4–5
  2. Easy cooldown5 min · RPE 2–3

04Thursday

Upper B · Back focus

65–80 min

Compound lifts: RIR 2–3 · Isolation: RIR 1–2 unless specified

Preparation

  1. Cat–cow8 reps
  2. Band external rotation12–15 reps per side
  3. Bird dog6 reps per side · 2-sec pause

Main work

  1. Lat pulldown or assisted pull-up3 × 6–10
  2. Seated cable row or one-arm cable row3 × 8–12
  3. Straight-arm pulldown2 × 10–15
  4. Machine chest press or dumbbell press3 × 8–12
  5. Reverse pec deck or cable reverse fly2 × 12–20
  6. Cable lateral raise2 × 12–20
  7. Hammer curl + cable pressdown2 × 10–15 each · superset
  8. Dead bug2 × 8–10 per side · optional

05Friday

Recovery steady state

25–30 min

Cardio

Preparation

  1. Easy elliptical5 min · RPE 2–3

Main work

  1. Easy steady segment15–20 min · RPE 3–4
  2. Cooldown5 min

06Saturday

Full body C · Lower-body focus

60–75 min

Compound lifts: RIR 2–3 · Isolation: RIR 1–2 unless specified

Preparation

  1. 90/90 hip switch6 reps per side
  2. Knee-to-wall ankle mobilization10 reps per side
  3. Supine pelvic tilt8 reps · 3-sec hold
  4. Bodyweight squat8 preparation reps

Main work

  1. Belt squat2 × 8–10 · RIR 3
  2. Seated or lying leg curl2 × 10–15
  3. Machine chest press or push-up3 × 8–12
  4. Bench-supported one-arm dumbbell row3 × 8–12 per side
  5. Face pull2 × 12–20
  6. Standing or seated calf raise2 × 10–15
  7. Pallof press2 × 10–12 per side · optional

07Sunday

Functional recovery

30–40 min

Mobility & control · RPE 3–4

Sequence

  1. Cat–cow8 reps
  2. World's Greatest Stretch4 reps per side
  3. 90/90 hip switch8 reps per side
  4. Knee-to-wall ankle mobilization10 reps per side
  5. Supine pelvic tilt10 reps · 3-sec hold
  6. Dead bug2 × 8 reps per side
  7. Bird dog2 × 6 reps per side · 2-sec pause
  8. Serratus wall slide2 × 10 reps
  9. Band external rotation2 × 12–15 reps per side
  10. Hip-flexor stretch + doorway pec stretch30–45 sec per side

The approach

Method

Strength and cardio alternate. Saturday is the only lower-body strength day, with conservative lower-body volume. Sessions stay within 90 minutes; optional core and accessory work are reduced first.

RIR for strength
Reps in reserve means the number of clean repetitions I could still complete at the end of a set. Most compound work stays at RIR 2–3; selected final sets may reach RIR 1–2.
RPE for cardio
Rate of perceived exertion uses a 1–10 scale. Easy recovery work stays around RPE 2–4, steady work around RPE 4–5, and interval work around RPE 7–8.
Rest periods
Compound presses, pulldowns, rows, and squats receive 2–3 minutes. Isolation and core work receive 60–90 seconds. Supersets are marked explicitly.
Double progression
I first add repetitions within the stated range. Once every set reaches the top of the range at the target RIR, I add a small amount of weight and restart near the lower end.

Weekly direct sets

Chest: 15 · Back: 14 · Quads: 2 · Hamstrings: 2 · Middle / rear delts: 6 · Biceps / triceps: 4 each

This is my personal routine, not individualized training or medical advice.