3-day 5th of August to 26th of August

3-day 5th of August to 26th 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
1Bench press3,4,4321X1.5
2APush up3,3,41222X-
2BSingle arm cable row3,3,412 (e/a)X121
3Dumbbell fly3,4,410Slow1.5
4ASingle arm cable front raise3,3,415 (e/a)Slow-
4BRope pull-down3,3,415-1
5Dumbbell kickback3,4,412 (e/a)Slow1
TUESDAY
1Deadlift3,4,43-2
2Barbell hip thrust3,4,412X121.5
3Single leg deadlift3,4,410 (e/l)-1
4ABulgarian split squat3,3,412 (e/l)Slow-
4BFlutter kicks3,3,430 sec-1
5Calf raise3,3,420 (e/l)-1
WEDNESDAY
1RunAMRAP 45 min400m-1
2Push up-MAX--
3Cocoon-20--
4Jump squat-10--
5Side plank-15 sec (e/s)--

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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