Three 35-minute home sessions built from paired supersets, using the 10 kg vest, the 23 kg sandbag, 2 × 10 kg plates, bands and the pull-up bar.
3×/weekMon · Wed · Fri
35 min5 warm-up + ~30 training
SupersetsA1/A2, B1/B2, C1/C2
1–2 RIRCompound lifts
0–1 RIRIsolation, to failure
30s / 60sRest within / after a pair
Training week
Block · 6 weeks progression + 1 deload
Week 7: same exercises, about half the sets, stop 3–4 reps short of failure. Then restart with slightly harder variations.
Warm-up
5 min · every session · one pass
Sessions
Weekly balance
Working sets per week, counted from the sessions above.
Quad volume is deliberately low to protect the knees and prioritise the posterior chain. If your knees tolerate it, add a 4th set of split squats first.
Progression
Double progression: hit the top of the rep range on every set at the target RIR, then make it harder next session, in this order.
1 REPSWork up to the top of the range.
2 LOADAdd the vest, a plate, or a heavier band.
3 TEMPO3–4 s lowering, or a 2 s pause at the hardest point.
4 VARIATIONMove one step along the ladders below.
Built around your considerations
Leg length discrepancy: no jumping, running or impact. Lower-body work is slow and controlled. Wear a prescribed heel lift or insole while training.
Weak glutes and hamstrings: about 11 weekly sets of hinge and glute work vs. 3 knee-dominant. Heavy hinges are 3 days apart (Mon RDLs, Fri single-leg RDLs).
Unilateral work: start with the weaker side, and match its reps on the stronger side.
Tracking: log load, reps and RIR for every working set. Pull-ups, chin-ups, push-ups, overhead press, RDLs and hip thrusts are the lifts to watch.