MDRN / Sample plan
Steadier: 5 days a week, years of experience, 45 to 59
A preview of how MDRN starts somebody years of experience, aged 45 to 59, who wants to feel steadier and can give it 5 days a week. The first session is exactly what that person gets. The whole plan, sized to your own week, is free and takes three minutes.
The week
5 sessions a week, roughly 30 minutes each. Leave 1 to 2 in reserve on every set. Two to three minutes between sets. Take them.
Session 1
- Goblet squat 4 sets of 5 Weight at the chest, sit down between the hips, drive the floor away.
- Push-up 3 sets of 8 Hands under the shoulders, ribs down, one straight line from ear to ankle.
- Romanian deadlift 3 sets of 8 Weight into the heels, hips travel back, spine long. Stand tall at the top.
- One-arm row 3 sets of 8 Hand and knee braced, drive the elbow past the ribs, no twist through the trunk.
In your own plan
The other 4 sessions, with every dose, the rest between sets, and what to do when a week goes sideways.
Build mine free →Push the lead movement close to failure and let the rest carry the volume. Add load on the lead, add sets on the others.
Every meal, measured by hand
3 meals a day, each one sized with your hand, not a scale. See the plate for your build.
The Daily Three
- Protein at the first meal
- One walk
- Water with every meal
Where the habits start
- The Daily Three, every day Nothing stacks on nothing. Three small things are the base everything else sits on.
Then 8 more, each added only once the one before it runs itself. The path is in your own plan.
A sample cannot know three things a real plan uses: your safety answers, your own sentence about what you want, and the week you actually get. Your plan takes all three into account and changes every week you tell it how the last one went. Nothing here is medical advice.
Yours will not be a sample.
Three minutes of questions, a safety check, and a plan sized to your week as a PDF you keep. Free, no card.
Change one thing
Goal
Days a week
Training