Making Fitness Great Again – Part 1

Making Fitness Great Again – Part 1

Making Fitness Great Again – Part 1

We need to build a wall! Between mistruths, and the general fitness community and we need to build it quickly. But in all seriousness, it’s summer, and we’re here to do something about it!

I guess the only fake news we are busting this week, is the notion that your training program needs to be incredibly complex, for you to see any real results. This is tailored to our users that have access to a typical commercial gym environment, with cable and machine exercises thrown in.

Also making entry into our programs this week is a high-intensity cardio day, to break up your week and help us lean out moving into summer.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals

Lunch

DifficultyBeginner

Teriyaki Chicken: An awesome tasting quick to prepare meal.

Prep Time15 minsCook Time12 mins
 1 kg Sliced chicken breast
 4 cups Basmati rice
 500 g Mixed vegetables
 175 g Masterfoods teriyaki chicken recipe base
1

Slice the chicken breast and cook until tender in a pan

2

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Add teriyaki sauce to the chicken breast and simmer for 5 mins

4

Add vegetables to the chicken and stir through

5

Once the rice is ready, divide the rice into 5 tubs and separate the chicken and vegetables evenly.

Ingredients

 1 kg Sliced chicken breast
 4 cups Basmati rice
 500 g Mixed vegetables
 175 g Masterfoods teriyaki chicken recipe base

Directions

1

Slice the chicken breast and cook until tender in a pan

2

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Add teriyaki sauce to the chicken breast and simmer for 5 mins

4

Add vegetables to the chicken and stir through

5

Once the rice is ready, divide the rice into 5 tubs and separate the chicken and vegetables evenly.

Teriyaki Chicken

Dinner

DifficultyIntermediate

Spaghetti Bolognese: The old trusty, spag bol, but with a twist. The twist being it actually fits into our regime and is rich in the appropriate macronutrients.

Prep Time10 minsCook Time15 mins
 1 kg Beef mince
 500 g Spaghetti
 500 g Dolmio extra bolognese sauce
 100 g Carrot
 100 g Onion
 100 g Zucchini
1

Boil a pot of water on the stove and add the pasta for 10 minutes

2

Brown the mince in a large pan

3

Add grated carrot, onion and zucchini to the pan and mix through

4

Add the pasta sauce and allow it to simmer for 5 minutes

5

Separate the pasta into 5 different containers and evenly distribute the mince

Ingredients

 1 kg Beef mince
 500 g Spaghetti
 500 g Dolmio extra bolognese sauce
 100 g Carrot
 100 g Onion
 100 g Zucchini

Directions

1

Boil a pot of water on the stove and add the pasta for 10 minutes

2

Brown the mince in a large pan

3

Add grated carrot, onion and zucchini to the pan and mix through

4

Add the pasta sauce and allow it to simmer for 5 minutes

5

Separate the pasta into 5 different containers and evenly distribute the mince

Spaghetti Bolognese

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,531212
2Seated DB overhead press3,4,462
3AIncline fly3,3,4101.5
3BEZ-bar front raise3,3,4101.5
4AV-bar pushdown3,4,481211
4BSingle arm rope pulldown3,4,4101211
21Jog15-10 minutesSlow-medium
2Interval run2,3,4530:301
3Battle ropes2,3,4520:401
31Pull up hold4,5,520s2
2Single arm cable row3,4,481111.5
3Straight arm rope pulldown3,4,4101.5
4Wide grip seated cable row3,3,4101.5
5BB curl dropset3,3,412/81.5
6Cable curl3,3,4101x31
41Box squat4,5,532
2DB split squat3,3,45 (e/l)1.5
3Bulgarian split squat3,3,46 (e/l)1.5
4AHamstring curl3,4,4101.5
4BCalf raise3,4,410
5Rower3,4,5500m1
51Chin up4MAX2
2Incline press3,4,481.5
3Push press3,3,48 (e/l)1.5
4ASeated lateral raise3,3,4121.5
4BRope hammer curl3,3,412
4COverhead rope extension3,3,412

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.

Leave a Comment