Desk Athlete

Level 1
Summary
This is a beginner training programme for a client looking to increase strength, lose fat, improve stamina
and improve mobility.

The programme uses the following principles:

• Twice a week resistance training, full body lifts
• Focus on compound lifts, unilateral stability exercises and minimal machine work
• Mobility warm up included in every work, optional mobility outside of it
• Mandatory cardio twice a week – aim to be as “fun” and sustainable as possible so can be a run,
sport, HIIT training, etc as long as it keeps you moving and you can commit to it.
• Barefoot training where possible
• Anyone using this programme should also aim to walk at least 10,000 steps a day.

Monday – Full Body Resistance

Main workout:

EXERCISE SETS REPS REST

1. Cardio warm up e.g. 1 5 minutes N/A
treadmill
2. Mobility Warm up 1 5 Minutes N/A
3. Barbell Squat 3 10 90 secs
4. Single-Leg 3 10 90 secs
Romanian Deadlift
5. Bench Press 3 10 90 secs

6. Barbell Bent Over 3 10 90 secs

Row
7. Overhead Press 3 10 90 secs

8. Face Pulls 2 12-15 30 secs

9. Single Leg Calf 2 12-15 30 secs

Raises
10. Optional Ab circuit 1 7 minutes N/A
Optional Evening mobility:
Try this 30 minute post workout/evening flexibility routine.

Tuesday – A Day of Rest & Active Recovery

Day of rest, to help recovery would encourage one or more of:

• 30 minute post workout/evening flexibility routine.

• Walking
• Foam rolling, sauna and/or massage therapy

Wednesday – Cardio of your choice

Cardio of your choice – such as a run, sports or HIIT workout

• Full body mobility warm up

• Cardio
• Optional Evening Mobility work

Thursday – A Day of Rest & Active Recovery

Day of rest, to help recovery would encourage one or more of:

• 30 minute post workout/evening flexibility routine.

• Walking
• Foam rolling, sauna and/or massage therapy
 Friday – Full Body Resistance

Main workout:

EXERCISE SETS REPS REST

1. Cardio warm up e.g. 1 5 minutes N/A
treadmill
2. Mobility Warm up 1 5 Minutes N/A
3. Deadlift* 5 5 2 mins
4. Split Squat 3 10 90 secs

5. Pull up** 3 10 90 secs

6. Lat Pull Down 3 10 90 secs

7. Dips** 3 10 90 secs

8. Bent Over 2 10-12 45 secs

Dumbbell Reverse
Fly
9. Single Leg Calf 2 12-15 30 secs
Raises
10. Optional Ab 1 7 minutes N/A
circuit
*the first two sets should
be a warm up set
** Adjust to Assisted or
Weighted depending on
strength

Optional Evening mobility:

Try this 30 minute post workout/evening flexibility routine.

Saturday – Cardio of your choice

Cardio of your choice – such as a run, sports or HIIT workout

• Full body mobility warm up

• Cardio
• Optional Evening Mobility work
Sunday – A Day of Rest & Active Recovery

Day of rest, to help recovery would encourage one or more of:

• 30 minute post workout/evening flexibility routine.

• Walking
• Foam rolling, sauna and/or massage therapy