You can do upper and lower body in the same session, or split them onto different days.
This routine is built around machines so you can focus on good form and safe, steady progress.
If you currently have pain or a recent injury, please get cleared by your
medical or physical therapy provider before starting.
Never push into sharp, burning, or shooting pain. Use an easier version or a
smaller range of motion and keep everything pain-free.
Move slow and with control. Breathe normally. Choose a weight where the last 1–2 reps of each set (around 8–12)
feel challenging but still pain-free.