3-day 26th of August to 16th of September

3-day 26th of August to 16th of September

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 press3,4,4521X2
2AIncline dumbbell press3,3,41221X-
2BSingle arm dumbbell row3,3,412 (e/a)X121
3Pull up3,4,4Max-1.5
4ADecline dumbbell fly3,3,41521X-
4BSkull crusher3,3,415Slow1
5Cable external rotation3,4,410 (e/a)Slow1
TUESDAY
1Sumo deadlift3,4,45-2
2RDL3,4,4821X1.5
3Step up3,4,48 (e/l)-1
4ADumbbell goblet squat3,3,415Slow-
4BHamstring raise3,3,412X121
5Seated calf raise3,3,412X121
WEDNESDAY
1RunAMRAP 45 min200m-1
2Kettlebell swing-20--
3Plank twist-10 (e/s)--
4Box jump-6--
5Push up-Max--

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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