Training Programs

What Are You Training?

Muscle

Abs Back Bis Calves Chest
Delts Hams Tris Quads

Cardio

Bike Circuits Rowing Running

Abs

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Ab Crunch 3 15 30s
Knee tucks 3 15 30s
Side Crunch 3 15 30s

Intermediate
Exercise Sets Reps Rest
Ab Crunch 4 15 30s
Side Crunch 4 15 30s
Leg Raises 3 15 30s
Roman Twists 3 20 30s

Advanced
Exercise Sets Reps Rest
V Crunch 4 20 30s
Roman Twists 4 30 30s
Leg Raises 4 20 30s
Dragon Flag 3  10-20 30s

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Back

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Pulldowns 4 12 45s
Bent-Over Rows 3 12 45s
Seated Rows 3 12 45s

Intermediate
Exercise Sets Reps Rest
Wide Pulldowns 4 12 45s
Reverse Pulldowns 3 12 45s
Bent-Over Rows 4 10 45s
Seated Rows 3 12 45s

Advanced
Exercise Sets Reps Rest
Wide Pulldowns 4 12 45s
Reverse Pulldowns 4 12 45s
Bent-Over Rows 4 10 45s
Single DB Rows 3 12 45s
T-Bar Rows 4 8 45s
Seated Rows 3 12 45s

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Biceps

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
BB Curl 3 15 30s
Preacher Curl 3 15 30s
Concentration Curl 3 15 30s

Intermediate
Exercise Sets Reps Rest
BB Curl 3 12 30s
Alt. DB Curl 3 12 30s
Preacher Curl 3 12 30s
Incline DB Curl 3 12 30s

Advanced
Exercise Sets Reps Rest
DB Curl 4 12 30s
Incline DB Curl 4 12 30s
Preacher Curl 4 12 30s
Cable Curl 4 12 30s

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Calves

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Standing Calf Raise 3 15 30s
Seated Calf Raise 3 15 30s

Intermediate
Exercise Sets Reps Rest
Standing Calf Raise 3 20 30s
Seated Calf Raise 3 20 30s
Calf Press 3 20 30s

Advanced
Exercise Sets Reps Rest
Standing Calf Raise 4 20 30s
Seated Calf Raise 4 20 30s
Calf Press 4 20 30s

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Chest

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Bench Press 3 15 45s
Incline DB Press 3 15 45s
Push Ups 3 15 45s

Intermediate
Exercise Sets Reps Rest
Bench Press 4 12 45s
Incline BB Press 3 12 45s
Dips 3 12 45s
Cable Flys 4 15 30s

Advanced
Exercise Sets Reps Rest
Cable Flys 4 15 30s
Bench Press 4 10 45s
Incline BB Press 3 12 45s
Dips 3 12 45s

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Delts

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Machine Press 4 15 45s
DB Side Raises 3 15 30s
DB Front Raises 3 15 30s

Intermediate
Exercise Sets Reps Rest
DB Press 4 12 45s
DB Side Raises 4 15 30s
DB Front Raises 3 15 30s
Reverse Fly 3 15 30s

Advanced
Exercise Sets Reps Rest
Standing BB Press 5 12 45s
Wide Upright Row 3 12 30s
DB Side Raises 3 20 30s
DB Front Raises 3 15 30s
Reverse Fly 3 15 30s

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Hamstrings

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Deadlifts 3 12 60s
Lying Leg Curls 3 15 45s
Seated Leg Curls 3 15 45s

Intermediate
Exercise Sets Reps Rest
Deadlifts 4 10 60s
Stiff Leg Deadlifts 3 10 45s
Lying Leg Curls 4 15 45s
Seated Leg Curls 4 15 45s

Advanced
Exercise Sets Reps Rest
Deadlifts 5 8 60s
Stiff Leg Deadlifts 3 10 45s
High Leg Press 3 10 45s
Lying Leg Curls 4 15 45s
Seated Leg Curls 4 15 45s

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Triceps

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Pressdowns 3 15 30s
Bench Dips 3 15 30s
Overhead Ext. 3 15 30s

Intermediate
Exercise Sets Reps Rest
Rope Pressdowns 3 15 30s
Skullcrushers 3 12 30s
Bench Dips 3 15 30s
Overhead Ext. 3 15 30s

Advanced
Exercise Sets Reps Rest
Rope Pressdowns 4 20 30s
Skullcrushers 3 10 30s
Dips 3 15 30s
Overhead Ext. 3 12 30s

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Quadriceps

Level

Beginner  |  Intermediate  |  Advanced

Beginner
Exercise Sets Reps Rest
Squats 4 12 60s
Leg Press 3 12 60s
Walking Lunges 3 30 60s

Intermediate
Exercise Sets Reps Rest
Squats 4 12 60s
Leg Press 3 12 60s
Walking Lunges 3 30 60s
Leg Extensions 3 15 30s

Advanced
Exercise Sets Reps Rest
Leg Extensions 3 20 45s
Squats 4 12 60s
Leg Press 3 12 45s
Walking Lunges 3 40 45s

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Bike

Type

Endurance  |  Sprint

Endurance
Week Monday Wednesday Friday Sunday
One 5km 10km 5km 20km
Two 5km 20km 15km 40km
Three 10km 30km 20km 60km
Four 15km 40km 25km 80km

Sprint
Week Monday Wednesday Friday Sunday
One 1km 2km 3km 5km
Two 2km 4km 7km 10km
Three 3km 6km 10km 15km
Four 4km 10km 12km 20km

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Circuits

Type

Gym 1  |  Gym 2  |  Home 1  |  Home 2

Gym 1
Exercise Rounds Reps or Time Rest
Bench Press 5 15 or 60s 30s
Bent Over Rows 5 15 or 60s 30s
BB Squats 5 15 or 60s 30s
Burpees 5 15 or 60s 30s

Gym 2
Exercise Sets Reps or Time Rest
BB Overhead Press 5 15 or 60s 30s
Pull Ups 5 15 or 60s 30s
Leg Press 5 15 or 60s 30s
Bike or Treadmill 5 60s 30s

Home 1
Exercise Rounds Reps or Time Rest
Jump Squats 5 30 or 60s 30s
Push Ups 5 15 or 60s 30s
Crunches 5 30 or 60s 30s
Mountain Climbers 5 30 or 60s 30s

Home 2
Exercise Sets Reps or Time Rest
Jumping Lunges 5 30 or 60s 30s
Bench Dips 5 20 or 60s 30s
Roman Twists 5 40 or 60s 30s
Burpees 5 15 or 60s 30s

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Rowing

Type

Endurance  |  Sprint

Endurance
Week Monday Wednesday Friday Sunday
One 5km 10km 5km 20km
Two 5km 20km 15km 40km
Three 10km 30km 20km 60km
Four 15km 40km 25km 80km

Sprint
Week Monday Wednesday Friday Sunday
One 100m 300m 100m 500m
Two 200m 500m 300m 1000m
Three 300m 800m 400m 1500m
Four 400m 1000m 600m 2000m

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Running

Type

Endurance  |  Sprint

Endurance
Week Monday Wednesday Friday Sunday
One 1km 3km 1km 5km
Two 2km 5km 3km 10km
Three 3km 8km 4km 15km
Four 4km 10km 6km 20km

Sprint
Week Monday Wednesday Friday Sunday
One 100m 300m 100m 500m
Two 200m 500m 300m 1000m
Three 300m 800m 400m 1500m
Four 400m 1000m 600m 2000m

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