PUBLIC SAMPLE / FICTIONAL PROFILE
Real workouts. All eight weeks. See exactly what an automated BYI plan looks like before building your own.
Explore freely below. Enter your email to download. This is an example—not a plan prescribed for you, Rob’s routine or a customer result.
THE EXAMPLE INPUTS
WHY THIS STRUCTURE?
Three full-body sessions leave recovery days between lifts. Week one starts with fewer sets to calibrate technique and loads. Later weeks build repeatable work; week five eases the demands. Exercises use only the selected equipment.
This is generated by BYI’s versioned training engine, not a live AI chat or an individually reviewed coach prescription. Actual estimates vary by week and session; 45 minutes is the available budget, not a promised duration.
WEEK 01 / CALIBRATE
Three sessions. Keep a recovery day between them.
Prepare first. Start with five minutes of easy movement. Rehearse the first lifts with light loads before working sets. Add preparation time when you need it; omit the last accessory rather than rush.
1 set × 8–12 reps4 reps in reserve90s rest
Keep the whole foot planted. Sit between your hips through a comfortable range.
Hold one dumbbell at your chest. Brace gently before each rep.
Approved alternatives: None with this equipment. Do not improvise through discomfort.
1 set × 8–12 reps4 reps in reserve90s rest
Lower with control. Press without bouncing or shrugging.
Use a stable flat bench; feet grounded and wrists above elbows.
Approved alternatives: Dumbbell floor press
1 set × 8–12 reps per side4 reps in reserve90s rest
Draw elbow toward your hip without twisting the torso. Complete both sides.
Support your free hand on your own thigh or a stable support.
Approved alternatives: None with this equipment. Do not improvise through discomfort.
1 set × 8–12 reps4 reps in reserve90s rest
Push hips back. Keep weights close; stop at your controlled hip range.
Stand tall with soft knees and dumbbells beside the thighs.
Approved alternatives: None with this equipment. Do not improvise through discomfort.
1 set × 10–15 reps4 reps in reserve60s rest
Raise arms to a comfortable height without shrugging or swinging.
Stand balanced with light dumbbells and softly bent elbows.
Approved alternatives: None with this equipment. Do not improvise through discomfort.
1 set × 10–15 reps per side4 reps in reserve60s rest
Reach opposite arm and leg only as far as you can keep the trunk steady.
Lie on your back with hips and knees bent; move slowly. Reps are per side.
Approved alternatives: Bird dog
Reps in reserve (RIR) = controlled reps you estimate you could still do. Do not test failure to find out. Estimates include preparation and rest; take longer when needed. This example has no workout logging or Riff access.
2 activity sessions × 15 minutes. Easy to moderate: you can still talk in sentences. Keep separate from the lifting time estimate.
A conservative starting suggestion, not an individualized medical prescription.
Use a load that leaves the prescribed reps in reserve (RIR). When every set reaches the top of its range with controlled technique and the target RIR on two comparable sessions, add the smallest practical load and return to the lower end. If technique or recovery deteriorates, keep or reduce the load. Do not test a maximum or train through pain.
Keep the planned recovery days. After a missed workout, continue with the next unfinished session; do not double up. Reduce accessory work when recovery is poor. Week 5 uses fewer sets where possible and easier effort. Seek qualified support for pain or concerning symptoms.
For inspection, not medical clearance. Get appropriate professional guidance for injuries, health considerations or unfamiliar movements. Stop for pain or concerning symptoms. Results are not guaranteed.
TAKE A CLOSER LOOK / FREE PDF
Get the 37-page sample: 24 workouts, effort and rest guidance, progression and exercise references. Same fictional profile as the interactive example above.
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