BACK WORKOUT
Build your back with this straight forward back workout
Suitable for beginners to advanced training levels
Total workout time less than 1hr
1. Wide grip pulldown
3 sets 8-12 reps
2. Single arm plate loaded row
3 sets 8-12 reps
Chin up (supinated grip will hit the biceps aswell)
3 sets 8-12 reps
4. Chest supported single arm pull down
3 sets 8-12 reps
5. Cable Y Raises / Rear Delt Fly
3 sets 8-12 reps
Method
The weight you use should make the last 2-3 reps quite difficult.
Rest between each set for minimum 1-2 mins
When you can complete 12 reps of each set increase the weight
LEG WORKOUT
A legs day that hits all the muscles, without being too brutal
Suitable for beginners to advanced training levels
Total workout time less than 1 hr
1. Leg press
3 sets 6-8 reps
2. Romanian deadlift
3 sets 8-12 reps
3. Leg extension
3 sets 8-12 reps
4. Leg curl
3 sets 8-12 reps
5. Calf raise
3 sets 8-12 reps
Method
Your leg press you’ll go heavier with a lower rep range of 6-8 reps. The lower the reps the more rest you may need
The weight you use should make the last 2-3 reps of each set quite difficult
When you can complete max reps of each set increase the weight.
GLUTE & HAMMIE WORKOUT
Working the Glutes & Hammies is about more than just sculpting the posterior. Strong Glutes & Hammies increase speed and explosive power as well as helping us out in every day life. This workout focuses entirely on Glutes & Hammies .
Suitable for beginners to advanced training levels
Total workout time less than 1 hr
1. Romanian Deadlift
3 sets 8-10 reps
2. Glute Drive
3 sets 8-12 reps
3. Bulgarian Lunge
2 sets 10-12reps
4. Leg curl
3 sets 8-12 reps
5. Hyperextension Glute Focus
2 sets 15-20 reps
Method
The lower reps will allow you to go much heavier.
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
POSTERIOR WORKOUT
A posterior focused workout involves working the entire posterior chain. This program would go well with a glute & hammie or a back day later in the week.
Slightly more volume because it’s the entire posterior not just one particular muscle group
Suitable for beginners to advanced training levels
Total workout time less than 1 hr
1. Romanian Deadlift
3 sets 8-10 reps
2. Dumbbell Step Up
2 sets 12-15 reps
3. Wide Pulldown
3 sets 8-10 reps
4. Leg curl
3 sets 12-15 reps – triple dropset last set
5. Single Dumbbell Row
2 Sets 10-12 reps
6. Hyperextension Glute Focus
2 sets 15-20 reps
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
ARMS WORKOUT
This arm workout is designed to help you achieve that strong, sculpted look! We’ll be focusing on slow, controlled movements to really activate those muscles. By adding time under tension, we’ll make each rep more effective, keeping your muscles working hard through every second. Get ready to feel the burn as we target both the biceps and triceps, building shape and definition for a balanced look. Let’s jump in and make every rep count!
1. Dumbbell Hammer curl
3 sets 8-10 reps
2. tricep Press down
3 sets 8-10 reps
3. Standing cable curl
3 sets 10-12 reps
4. Overhead Extension
3 sets 10-12 reps
5. Forearm Curl
3 Sets 10-12 reps
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
Quads and Delts
1.Squats
3 sets 8-10 reps
2. Bulgarian Split Squats
2 sets 10-12 reps
3. Leg Extensions
3 sets 12-15 reps
(Last set includes a triple drop set)
4. Seated Shoulder Press
3 sets 8-12 reps
5. I-Y-T raises
2 Sets AMRAP
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
Full Body Workout
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
Upper Body Workout
3. D handle lat pulldown 2 sets 8-10 reps
4. Dumbbell hammer curl 2 sets 10-12 reps
5. Tricep push down 2 sets 10-12reps
6. Cuff cable raise 2 sets 8-12reps
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
FULL BODY
This full body workout is designed for those who are busy and looking at fitting in a work out for the whole body. Busy day? That doesn’t mean skipping your workout. This quick full-body session is designed to hit all major muscle groups in under 30 minutes. With just a few key movements and focused intensity, you’ll boost strength, get your heart rate up, and stay consistent — even on your busiest days.
• Leg Extension
2 sets of 8–10 reps
• Dumbbell Bench Press
2 sets of 8–10 reps
• Lying Leg Curl
2 sets of 8–10 reps
• Straight Bar Row
2 sets of 8–10
Superset:
• Tricep Pressdown
2 sets of 10–12 reps
• Dumbbell Hammer Curl
2 sets of 10–12
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
LEG WORK OUT
Dial in and move with purpose — lower body focus from top to bottom:
Leg Press – 3 x 6-8 reps
Leg Extension – 2 x 8-10 reps
DB Romanian Deadlift – 3 x 8-10 reps
Seated Leg Curl – 2 x 8-10 reps Calf Raise 2 x 8-12 reps
Drive through the floor, control every rep, finish strong.
Method
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
Chest & shoulders | 3 sets | 10-12 reps Hack Squat
Quads | 3 sets | 8-10 reps
Leg Extension
Quad isolation | 3 sets | 12-15 reps Chest Fly
Chest activation | 2 sets | 10-12 reps
Method
Focus. Control. Drive through every rep
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
Seated Leg Curl | 2-3 sets | 8-10 reps
Straight Bar Pulldown | 2-3 sets | 8-10 reps
D Handle Row | 2-3 sets | 8-10 reps
Rear Delt Fly | 2-3 sets | 8-10 reps
Method
Focus. Control. Drive through every rep
The weight you use should make the last 2-3 reps of each set quite difficult
Allow 1-2 mins rest between sets.
When you can complete max reps of each set increase the weight.
