Open Rack / free printable
3-day
starter week
One squat-focused lifting day. Two repeatable plates. One 20-minute 10 lb ruck. Run the week without inventing a new plan.
Day 1 / Bar
Squat focus
- Warm up — 8 minutes: easy walk or bike, bodyweight squat, hip hinge, empty-bar squat.
- Back squat: 4 sets of 5 at a load with 2 clean reps left. Rest 2–3 minutes.
- Bench press or standing press: 3 sets of 6–8.
- Chest-supported row: 3 sets of 8–12.
- Farmer carry: 3 carries of 30–45 seconds. Stand tall; do not turn it into a shrug.
If a rep turns into a grind or your position changes, hold the load next session. Do not force an increase.
Day 2 / Ground
20-minute 10 lb ruck
Wear a ruck or backpack with 10 lb high and tight against the upper back. Use both straps and the sternum strap. Walk at an easy talk pace on mostly flat ground for 20 minutes.
- Keep the load from swinging at the hips.
- No pack squats or push-ups in this starter week.
- Stop for sharp pain, tingling, numbness, crushed shoulders, or a pack riding the low back.
Day 1 plate / lower day
Chicken, potatoes, greens
Protein: chicken thighs or breast. Carb: roasted potatoes. Produce: broccoli or green beans. Fat: olive oil or butter. Make enough potatoes for tomorrow’s bowl.
Day 2 plate / easy day
Eggs, rice, fruit
Protein: eggs plus Greek yogurt. Carb: rice or toast. Produce: berries, banana, or whatever fruit gets eaten. Fat: avocado, cheese, or olive oil.
Two-day grocery list
Chicken • eggs • Greek yogurt
Potatoes • rice or bread • fruit
Broccoli or green beans • salad greens
Olive oil • butter • salt • coffee or tea
Education for healthy adults, not medical advice or personal training. If you have an injury, medical condition, pregnancy, eating disorder history, back or shoulder problem, get cleared before you lift or ruck.