In-gym Male 24th of June to 15th of July

In-gym Male 24th of June to 15th of July

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
1Bench press3,4,552111.5
2Seated DB shoulder press3,4,461.5
3AT-bar row3,3,410-
3BDumbbell front raise3,3,4151
4Chest press3,3,4151.5
5Tricep extensions3,4,4201
TUESDAY
1Squat3,4,452312
2Hamstring curl3,4,4101.5
3SL leg press3,3,410 (e/l)1
4Single leg half squat3,3,481
5ALateral lunge3,3,410 (e/l)1
5BSeated calf raise3,3,4201
WEDNESDAY
1SkippingAMAP1 minute-1
2Bodyweight squat-20--
3Push up-Max--
4Rower-500m--
5Plank-1 minute--
THURSDAY
1Push press3,4,410-2
2Inverted row3,4,412-1.5
3AChin up3,3,430 sec122-
3BLateral raise3,3,4151
4ACable fly3,3,412--
4BDumbbell shrug3,3,4151
FRIDAY
1RDL3,4,463212
2Leg extension3,4,4121221
3ASplit squat3,3,410 (e/l)-
3BAb rollout3,3,481.5
4ACalf raise3,3,415122-
4BRussian twist3,3,415 (e/s)-1
5Preacher curl3,3,420-1

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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