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 | |||||
| 1 | Bench press | 3,4,4 | 5 | 21X | 1.5 |
| 2A | Push up | 3,4,4 | MAX | 22X | - |
| 2B | Single arm cable row | 3,4,4 | 12 (e/a) | X12 | 1 |
| 3A | Dumbbell fly | 3,3,4 | 10 | Slow | - |
| 3B | Rope pull-down | 3,3,4 | 15 (e/a) | Slow | 1 |
| 4A | Single arm cable front raise | 3,3,4 | 15 | - | - |
| 4B | Dumbbell kickback | 3,3,4 | 12 (e/a) | Slow | 1 |
| TUESDAY | |||||
| 1 | Deadlift | 3,4,4 | 3 | - | 2 |
| 2A | Barbell hip thrust | 3,4,4 | 12 | X12 | - |
| 2B | Single leg deadlift | 3,4,4 | 10 (e/l) | - | 1 |
| 3A | Bulgarian split squat | 3,3,4 | 12 (e/l) | Slow | - |
| 3B | Flutter kicks | 3,3,4 | 30 sec | - | - |
| 3C | Calf raise | 3,3,4 | 20 (e/l) | - | 1 |
| WEDNESDAY | |||||
| 1A | Run | AMRAP 45 min | 400m | - | 1 |
| 1B | Push press | - | 15 | - | - |
| 1C | Cocoon | - | 20 | - | - |
| 1D | Jump squat | - | 10 | - | - |
| 1E | Side plank | - | 15 sec (e/s) | - | - |
| THURSDAY | |||||
| 1 | Bench press | 3,4,4 | 10 | 21X | 2 |
| 2A | Single arm incline dumbbell press | 3,4,4 | 10 (e/a) | 22X | - |
| 2B | Face pull | 3,4,4 | 12 | X22 | 1 |
| 3A | Military press | 3,3,4 | 10 | X12 | 1.5 |
| 3B | V-bar push down | 3,3,4 | 15 | - | - |
| 4A | Lateral raise | 3,3,4 | 15 | X22 | 1 |
| 4B | Seated overhead dumbbell extension | 3,4,4 | 10 (e/a) | - | 1 |
| FRIDAY | |||||
| 1 | Box squat | 3,4,4 | 8 | 21X | 2 |
| 2A | Single leg hip thrust | 3,4,4 | 12 (e/l) | Slow | 1 |
| 2B | Pistol squat | 3,4,4 | 8 (e/l) | Slow | - |
| 3A | Barbell row | 3,3,4 | 15 | X11 | - |
| 3B | Skipping | 3,3,4 | 60 sec | - | - |
| 3C | Bent over rear-delt fly | 3,3,4 | 12 | X12 | - |
| 3D | Bike | 3,3,4 | 60 sec | - | 1 |
How to read the program?
- Sessions 1-5 should be completed in order across the week.
- In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
- 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.
- In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
- 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.
- You can also tap on the name of exercises to view more information and see an example of how they are performed.
- ‘W’ at the top of the plan means warm up.