At-home 3rd of June to 24th of June

At-home 3rd of June to 24th of June

We’re now doing things a little bit differently. The ‘plans’ section will have a new 3-week training plan uploaded every 3 weeks for each plan type. 2 recipes will be uploaded each week just as before, these will be uploaded as a ‘nutrition plan’. These will be uploaded each week.

We wanted to streamline things, so we separated the meal plans and training plans into their own sections.

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description! You can also log your weight, sets and reps by tapping on the green + that appears in the bottom right after tapping on an exercise.

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up3,4,4103211
2Dumbbell press3,4,583212
3Military press3,4,48-1.5
4Incline dumbbell press3,3,48-1
5Lateral raise3,3,412-1
6Tricep push up3,3,412-1
TUESDAY
1ASplit squat3,4,58 (e/l)--
1BHollow hold3,4,530 sec-1
2Dumbbell goblet squat3,4,483212
3Dumbbell RDL3,3,483211.5
4ASingle leg hip thrust3,3,412 (e/l)--
4BCalf raise3,3,412 (e/l)-1
5Plank arm lifts3,4,48 (e/a)-1
WEDNESDAY
1ASkipping3,4,560 sec-30s
1BPlank3,4,560 sec-
2Run2,2,33 x 800m80%2
3Jog13km-2
THURSDAY
1Push up3,4,4103211
2Dumbbell press3,4,583212
3Military press3,4,48-1.5
4Incline dumbbell press3,3,48-1
5Lateral raise3,3,412-1
6Tricep push up3,3,412-1
FRIDAY
1ASplit squat3,4,58 (e/l)--
1BHollow hold3,4,530 sec-1
2Dumbbell goblet squat3,4,483212
3Dumbbell RDL3,3,483211.5
4ASingle leg hip thrust3,3,412 (e/l)--
4BCalf raise3,3,412 (e/l)-1
5Plank arm lifts3,4,48 (e/a)-1

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.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.
  7. ‘W’ at the top of the plan means warm up.

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