3-day 15th of July to 5th of August

3-day 15th of July to 5th of August

Try and hit all 3 of the sessions!

Whilst the days are labelled, Monday, Wednesday & Friday. You can complete them in a different order as your schedule permits.

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
1Incline press3,4,462111.5
2AAlternating shoulder press3,3,48 (e/a)-
2BIncline dumbbell row3,3,4410 sec hold1
3Chest dip3,4,4101.5
4APlate raise3,3,4151*
4BScott press3,3,415-
5Skull crusher3,4,4151
TUESDAY
1Deadlift3,4,442
2Leg press3,4,4151.5
3SL hamstring curl (machine)3,4,48 (e/l)1
4ARDL3,3,415-
4B1/4 squat3,3,420slow1
5Calf raise3,3,410slow1
WEDNESDAY
1Pull upAMRAP 45 minMAX-1
2Walking lunge-30m--
3V-up-30 sec--
4Bike-1km--
5Burpee-30 sec--
THURSDAY
1Bench press3,4,442112
2ADumbbell press3,4,48221-
2BChin up3,4,4max1
3AFarmers carry3,3,460m-
3BIncline fly3,3,412-1
4DIamond push up3,3,4121
5Overhead cable extension3,4,4101
FRIDAY
1Box squat3,4,442112
2Reverse lunge3,4,410 (e/l)1
3Barbell hip thrust3,3,48-
4AHyperextension3,3,4151.5
4BSuperman3,3,430 sec122-
5Hammer curl3,4,412-1
6EZ curl3,4,421's-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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