GAIN MUSCLE

WORKOUT You'll build muscle while increasing your strength, ensure you fuel your body effectively to maximise the results
GOAL from this program

WORKOUT Ensuring muscular fatigue and reducing rest time we are causing your muscles to adapt
DESCRIPTION
SAFETY BRIEF Ensure you warm up your body properly before starting

DURATION 45 - 60 minutes
Session Design Methodology

Think about your technique during these

workouts & ensure you're performing the
Complete each set in order below. Rest for 1-2 minutes
exercise properly, while also using full range of
in between sets
motion. Do not rush your sets, take your time &
finish the reps

Set Exercise Reps / Time & Rest Sets Equipment Notes

60 seconds on / 30 TRX / Suspension

1 TRX Split Squat 2 Controlled tempo
seconds rest Trainer

60 seconds on / 30
2 Hamstring Curl 2 Swiss Ball Keep hips elevated
seconds rest

Kettlebell front rack 12 reps / 60 seconds Control each step and

3 3 Kettlebell
walking lunge rest focus on ROM
8 reps / 60 seconds
4 Front Squat 3 Barbell High elbows
rest

8 reps / 60 seconds
5 Deadlift 3 Barbell Flat back
rest

8 reps / 60 seconds Use bench for shoulders,

6 Hip Thrusts 3 Barbell
rest squeeze the glutes

THE 7 Rollout
60 seconds on / 30
2 Barbell Brace the Core
WORKOUT seconds rest

60 seconds on / 30
8 Prone Sandbell Flip 2 Sandbell Keep hips flat
seconds rest

Set Exercise Reps / Time & Rest Sets Equipment Notes

60 seconds on / 30 TRX / Suspension

1 TRX Row 2 Thumbs to arm pits
seconds rest Trainer
Duel Action Pulley 8 reps / 60 seconds
2 3 DAP Focus on movement
(DAP) Chest Press rest
10 reps / 60 seconds Add additional weight on a
3 Dips 3 Dip Station
rest belt if required
Cable Tricep Push- 10 reps / 60 seconds Static upper arm, elbows
4 3 Cable
down rest tucked
Alternate Lateral 10 reps each arm / 60
5 2 Dumbbell 90 degrees at arm pit
Raise seconds rest
10 reps each arm / 60 Isolate the arms, don't
6 Bicep Curl 2 EZ Bar
seconds rest swing the body
60 seconds on / 30
7 Weighted Crunch 2 Sandbell Sandbell on chest
seconds rest
Alternate Curl to 60 seconds on / 30 Hammer curl to arnold
8 2 Dumbbell
Press seconds rest press

COOL DOWN 5 minutes on the cross trainer at low intensity

STRETCH Workout 1 - Quad, Glutes & Hamstrings. Workout 2 - Chest, Arms, Shoulders

SIGNPOSTING Use our Core App and view class timetables for more strength based programming