← Simple Workout Blueprints

Plan C · Session board

15-Minute Workouts

For days you're tired, stressed, or short on time. Rotate Full Body A, B, or C.

Full Body A

  • Leg press — 3×12
  • Lat pulldown — 3×10
  • Chest press — 3×10
  • Seated row — 3×10

Full Body B

  • Squats — 3×12
  • Dumbbell shoulder press — 3×10
  • Dumbbell curls — 3×10
  • Tricep rope pushdowns — 3×12

Full Body C

  • Stair climber machine — 5 minutes
  • Bench press — 2×10
  • Back machine — 2×10
  • Leg curls — 2×12

Rotation guidance

When time or energy is limited, swap in Plan C and rotate Full Body A, B, or C rather than skipping entirely.

Equipment

Leg press, lat pulldown, chest press machine, seated row machine, back machine, leg curl machine, bench, dumbbells, cable stack, stair climber.

Use note

This guide is for general planning and personal reference only. Adjust movements, intensity, weights, and rest based on your fitness level, injuries, health status, and workload. Stop if pain, dizziness, chest pressure, or unsafe symptoms show up.