At-home 7th of October to 28th of October

At-home 7th of October to 28th of October

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
1ADB press3,4,58321-
1BDumbbell row3,4,5101222
2Seated DB shoulder press3,4,481131.5
3Lateral raise3,4,4121221.5
4APull up3,3,46122-
4BUpright row3,3,4121221
TUESDAY
1Goblet squat3,4,583212
2Dumbbell RDL3,4,484212
3AStep up3,4,410 (e/l)--
3BSingle leg glute bridge3,4,410 (e/l)1221
4ACalf raise3,3,48133-
4BPlank3,3,460 sec-1
WEDNESDAY
1RunAMRAP 45 min200m-1
2Kettlebell swing-10 (e/a)--
3Plank twist-10 (e/s)--
4Box jump-6--
5Push up-Max--
THURSDAY
1ADB press3,4,58321-
1BDumbbell row3,4,5101222
2Seated DB shoulder press3,4,481131.5
3Lateral raise3,4,4121221.5
4APull up3,3,46122-
4BUpright row3,3,4121221
FRIDAY
1Goblet squat3,4,583212
2Dumbbell RDL3,4,484212
3AStep up3,4,410 (e/l)--
3BSingle leg glute bridge3,4,410 (e/l)1221
4ACalf raise3,3,48133-
4BPlank3,3,460 sec-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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