3-day 16th of September to 7th of October

3-day 16th of September to 7th of October

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.

1Incline press3,4,4821X2
2ADumbbell fly3,3,41521X-
2BLat pulldown3,3,415-1
3Chest dip3,4,412-1.5
4ALateral raise3,3,420--
4BDumbbell front raise3,3,420-1
5Cable pull apart3,4,430-1
1Box squat3,4,48-2
2Barbell hip thrust3,4,412X111
3Walking lunge3,4,445m-1
4ALeg extension3,3,420--
4BHamstring curl3,3,420-1
5Calf raise3,3,420-1
1Box jumpAMRAP 45 min8-1
2push up-12--
3Cable woodchop-15 (e/s)--
4Wall sit-30 sec--
5Chin up-Max hold--

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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