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The 100+ Barbell Workouts program is designed for advanced athletes looking to push their strength and conditioning to the limit. Over 14 weeks, you'll train 3-5 days per week using a barbell and weights, focusing on key movements like deadlifts, squats, presses, cleans, and snatches. With over 100 workouts, technique videos, timers, and load tracking, you'll improve form, build power, and increase endurance. Ideal for athletes who want to master a variety of barbell movements and continually progress.
14-Day Man Up - Fat Loss Challenge In just 14 days, this challenge delivers daily workouts and mental health coaching to help you build lasting habits and accelerate fat loss. With guided tasks, you'll strengthen both body and mind. Difficulty Level: Intermediate – ideal for those ready to push their limits. Benefits: Fast-track fat loss with daily physical and mental conditioning. Equipment Required: Bodyweight exercises—no equipment is needed. Training Schedule: Daily tasks for 14 consecutive days. Program Duration: 14 days – a focused, holistic program to transform your fitness and mindset.
This 14-day program is designed to systematically improve mobility by targeting specific areas each day, focusing on positional restrictions and pain-related issues. Each day emphasizes a different archetype for mobilization: Monday (Overhead): T-Spine Overhead Extension Smash Tuesday (Squat): Glute Smash and Floss Wednesday (Hang): Lacrosse Ball Smash Thursday (Front Rack): Super Front Rack & Shoulder Rotator Smash and Floss Friday (Pistol): Banded Hip Extension Saturday (Lunge): Couch Stretch Sunday (Press Archetypes): Sink Mobilization This approach builds overall flexibility and mobility to address specific issues and improve athletic performance. Elements Program (Weeks 1 & 2): Week 1 (Familiarization): Get comfortable with foundational movements. Week 2 (Skill Acquisition): Focus on improving mobility skills. By dedicating daily time to mobility, you’ll enhance range of motion, prevent injuries, and create a solid foundation for strength and performance improvements.
This 21-day programme delivers high-intensity workouts focused on burning fat and maximizing calorie burn during and after each session. Metcon combines weightlifting movements with minimal rest for maximum efficiency. Difficulty Level: Intermediate to Advanced – with scalable exercises. Benefits: Burn fat, boost endurance, and enhance calorie burn post-workout. Equipment Required: Varies – includes weights and bodyweight movements. Training Schedule: Daily Metcon workouts, with flexibility to follow the program in sequence or at your own pace. Program Duration: 21 days – a versatile, high-intensity addition to any fitness routine. Difficulty Level: Intermediate to Advanced – scalable for varying fitness levels, but challenging enough for those seeking serious results. Benefits: Rapid fat loss, increased calorie burn, enhanced cardiovascular endurance, and improved overall fitness. Equipment Required: Barbell, weights, and space for high-intensity movements. Training Schedule: Daily workouts for 21 days, or choose randomly for variety. Program Duration: 21 days. Perfect as a stand-alone program or supplement to any routine, these Metcon workouts are designed to push your limits and accelerate fat loss while improving strength and conditioning.
28DS - 2-Day Advanced Weights Program This advanced 4-week program is designed for experienced lifters who have at least 3+ years of training, including barbell lifts, and know or can estimate their 1 rep max for core lifts. Difficulty Level: Advanced – for seasoned lifters. Benefits: Improve strength and power with focused, high-volume sessions. Equipment Required: Barbells, plates, dumbbells, squat rack, rower, and stationary bike. Training Schedule: 2 x 45-75 min sessions per week, Monday, Tuesday, Thursday, and Friday. Program Duration: 4 weeks – build strength with a highly structured regimen.
WALK THROUGH: 28DS - 2-Day Advanced Weights Programme https://www.loom.com/share/4271bbd393f84b8c8e0d6e124e46fc92?sid=2cc17085-0ca5-4622-af9d-b09d37a10314 You will be training 2 days per week. Try to spread them out, e.g. Monday and Friday. Day 1: A. Back Squat, 5 sets, 5 reps B. Bench Press, 5 sets, 5 reps C. Lat Pulldown, 3 sets, 8-12 reps D. Dead Bugs, 3 sets, 15-25 reps Day 2: A. Romanian Deadlift, 5 sets, 5 reps B. Standing Overhead Press, 5 sets, 5 reps C. Leg Press, 3 sets, 8-12 reps D. Chest Supported Dumbbell Row, 3 sets, 8-12 reps What to do on your rest days? ️🏊♂️ You’re welcome to do additional activity on other days. We recommend you treat these other 5 days of the week for enjoyment. We aren’t prescriptive, simply something to get the body moving, no need for it to be strenuous: Swimming Yoga Walking Tennis Whatever floats your boat! ️🕺 ⛵️
Designed for athletes with at least 1 year of training experience, this program combines strength and cardio for optimal results. With structured sessions three times a week, you’ll challenge your endurance, strength, and cardiovascular fitness. Level: Minimum 1 year of training experience required. Training Volume: 3 sessions per week (Monday, Wednesday, Friday), each lasting 45-75 minutes. Equipment: Resistance: Gym bar, TRX bands, boom gate for Australian pull-ups, kettlebells or dumbbells, stable bench, resistance bands, abdominal wheel or Swiss ball, and chin-up bar. Cardio: Flexible—choose any method that elevates your heart rate. Suggested options include a 20-30 minute morning walk, 1000m row, or 20 minutes of swimming. Program Duration: Ongoing, as part of a regular fitness routine. This program is adaptable to your goals, with diverse options for both strength and cardio, ensuring a comprehensive, well-rounded training approach.
The 28DS DB & HomeGym program is designed for those with at least 1 year of training experience, focusing on dumbbell-based workouts and home gym exercises. Difficulty Level: Intermediate – suitable for those with 1+ year of experience. Benefits: Build strength and endurance using free weights and minimal equipment. Equipment Required: Dumbbells, stable bench, resistance bands, ab wheel/Swiss ball, and chin-up bar. Training Schedule: 3 x 45-75 min sessions per week on Monday, Wednesday, and Friday. Program Duration: 4 weeks – a structured and efficient plan for home-based strength training.
28DS - 3-Day DB & HomeGym:WALKTHROUGH https://www.loom.com/share/2d896cfbf0ca42939f8fe412c6e2b88f?sid=84e75cfa-01f7-4025-a381-4433911bb3cd Free-weights • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri • Equipment: kettlebells or dumbbells, stable bench, resistance band, abdominal wheel, or Swiss ball and chin-up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app
This 6-week advanced program is designed for seasoned lifters with at least 3+ years of experience, focusing on core barbell lifts. Difficulty Level: Advanced – ideal for experienced athletes. Benefits: Improve strength and conditioning through targeted weightlifting sessions. Equipment Required: Barbells, plates, dumbbells, squat rack, rower, and stationary bike. Training Schedule: 4 x 45-75 min sessions per week on Monday, Tuesday, Thursday, and Friday. Program Duration: 6 weeks (including 2 weeks testing) – a high-intensity plan to build power and endurance.
This beginner-friendly program is designed for those new to weight training, focusing on safety and gradual progression using machines and simple equipment. Difficulty Level: Beginner – ideal for newcomers to strength training. Benefits: Build foundational strength while minimizing injury risk using machines and easy-to-learn exercises. Equipment Required: Machines, dumbbells, stable bench, resistance bands, ab wheel/Swiss ball, and chin-up bar. Training Schedule: 4 x 45-75 min sessions per week on Monday, Tuesday, Thursday, and Friday. Program Duration: 4 weeks – includes recovery guidance and all exercise demos provided in-app.
28DS - 4-Day Beginner Weights Program: WALKTHROUGH https://www.loom.com/share/b532c184168b4720b38431053aef4d7b?sid=6bcaabc1-58ac-46bc-bb8b-43b768d813d4 • Level: Best for those who are new to training. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Machines, Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Anything that gets your heart rate up • There is a preference for machines rather than free weights as there is less of a learning curve and we can achieve the desired training effect without injury risk. • All exercise demonstrations and explanations provided in the app.
This 4-week program is designed for those with at least 1 year of gym experience, focusing on building strength through core barbell lifts. Difficulty Level: Intermediate – ideal for those with foundational gym experience. Benefits: Enhance strength and conditioning with free-weight exercises. Equipment Required: Barbells, plates, dumbbells, squat rack, rower, and stationary bike. Training Schedule: 4 x 45-75 min sessions per week on Monday, Tuesday, Thursday, and Friday. Program Duration: 4 weeks – perfect for progressing your lifting skills and overall fitness.
28DS - 4-Day Intermediate Weights Program: WALKTHROUGH https://www.loom.com/share/33f0984a65104640b899a4d0a1be1b1e?sid=ce0a9de4-325b-4952-b516-f487d0fb53ce • Level: Min. 1 Yr. in the gym with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.
The 7-Day Bodyweight Blitz: For Dads Over 40 (Beginner) programme can help you start your journey towards increasing your energy levels and shedding extra body fat. For this programme, customers will have full access to one-way messaging. Customers can log in to the app and access all the features, but they are unable to message their trainer. The client can only get messages from their trainer, and they are unable to respond. An email inviting you to access this programme will be sent to you. It is recommended that you proceed with the Intermediate programme from MUSCLE AFTER 40 for Men: 30-Day Training Plan & 7-Day Nutrition Guide once you have begun this. Visit the library to obtain this resource: https://www.trainerize.me/profile/fitterafter40/Steve.Roberts/ Locate 👀: Men's MUSCLE AFTER 40 Use the FREE code Keep going To your success. Steve 'Fit Dad' Roberts
The Rational Lifting Method alternates between two training days to maximize strength, muscle definition, and power: GO Days (Monday, Thursday): Build strength, power, and size by moving heavy weights explosively. Focus on 3-5 reps over 3-5 sets with controlled eccentric movements and explosive lifts. Avoid failure. Grind Days (Tuesday, Friday): Emphasize slow, controlled reps to build lean muscle. Use a 3/1/3/1 tempo to activate more muscle fibers. Perform 3-5 reps over 3-5 sets. Cardio: Optional HIIT, moderate, or hybrid cardio on Monday, Wednesday, and Friday. Recovery: Wednesday and weekends for rest. Progress your weights weekly for 12 weeks to achieve optimal results!
German Volume Training (GVT) is a high-intensity, high-volume program designed to help break through weightlifting plateaus and build significant muscle mass. This program pushes your muscles to their limits with large sets and short rest intervals, creating the ideal environment for growth. Key Program Features: Training Frequency: 3 sessions per week, focusing on two muscle groups per day. Workout Split: Day 1: Chest and Back Day 2: Legs and Abs Day 3: Shoulders and Arms Rest days in between sessions with the weekend dedicated to recovery. Workout Structure: Set/Reps: 10 sets of 10 reps for primary exercises, targeting two opposing muscle groups. Rest Periods: Keep rest periods between 60-90 seconds. Weight: Start with a weight that you can lift for about 20 reps, but only perform 10 reps. This will be roughly 60% of your 1-rep max. Benefits: Muscle Growth: The high volume and intensity stimulate hypertrophy by maximizing time under tension. Plateau Breaker: The sheer volume and short rest periods challenge muscles in ways typical programs may not. Balanced Development: Alternating between opposing muscle groups promotes balanced muscle growth. Ideal for: Lifters looking to break plateaus, build muscle, and challenge their endurance with a structured and proven program.
The WAIRUA World Warrior Pull-Up Program is a 4-week programme designed to enhance upper body strength, targeting the back, biceps, and forearms while improving muscle endurance. Objective: Triple your pull-up reps. Method: Complete pull-up workouts without failure, progressing by hitting prescribed rep ranges. Approach: Begin each set with a pull-up attempt. For any incomplete reps, switch to descending (negative) pull-ups. If you can perform 5+ pull-ups, move to a wide grip from a dead hang. Training Schedule: Spread recovery with at least 1 day between sessions, and take a 2-day break before days 11 and 12 for retesting. This program is structured to help you build strength and endurance, ultimately tripling your pull-up count.
Jim Wendler’s 5/3/1 program focuses on building strength through the "big 4" lifts: bench press, squat, overhead press, and deadlift. It follows a 4-day-per-week structure and runs in 4-week cycles over 16 weeks: Week 1: 3 sets of 5 reps Week 2: 3 sets of 3 reps Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep (5/3/1 scheme) Week 4: De-load with 3 sets of 5 reps This system is designed for steady strength progression while allowing customization and focusing on compound lifts. Perfect for those seeking long-term strength gains.
Madcow 5x5 is a 4-week strength-building program with 3 weekly sessions (Mon, Wed, Fri), focusing on compound lifts like squats, bench press, rows, and deadlifts. Workout A: Heavy squats, bench, and rows, adding weight. Workout B: Lighter squats, deadlifts, reduced volume. Workout C: Increased intensity. Rest Periods: 1-2 minutes for lighter sets, 3-5 for heavy. Unloading Week: Every 4th week reduces intensity to aid recovery and progression. Supplement: 3-day hypertrophy split: Day 1: Back Day 2: Legs Day 3: Chest Abs and recovery sessions on off days.
The 28-day Muscle After 40: Bodyweight Foundations program is designed to help men over 40 feel lighter, increase energy levels, and shed unwanted belly fat through structured bodyweight training. Level: Beginner to Advanced – scalable for all fitness levels, progressing through each week. Training Volume: 6 workouts per week, with 1 rest day. Program Duration: 4 weeks, using periodized progression from BEGINNER, to INTERMEDIATE, then ADVANCED, and finally PRO. Alternatives: Same Level for 30 Days – Repeat the same weekly plan (e.g., Beginner) for 4 weeks. Repeat and Progress – Beginner (Week 1), Intermediate (Weeks 2 & 3), Advanced (Week 4). Step Approach – Progress through Beginner (Week 1), Intermediate (Week 2), Advanced (Week 3), and Pro (Week 4). The program is based on the overload principle, helping you consistently improve your reps and performance each week. It includes access to regression exercises and a Paleo nutrition plan for optimal results over the next 28 days. Choose the approach that fits your fitness level, and commit to making steady progress!
No Weak Links Program (Inspired by ATG) This 4-week program, based on the ATG method, focuses on eliminating weaknesses through structured workouts: Sled Training Stretch-Strength No Weak Links exercises Bodyweight Movements Additionally, the program incorporates GMB Gold Medal Bodies ELEMENTS routines to promote Physical Autonomy, preparing your body for anything the day throws at you. Movements include Bear, Monkey, Frogger, and stretches like A-Frame, Cobra, and Lounge Chair for recovery. Perfect for building a resilient and mobile body!
OBJ’s, Outback Jack's 12-Week Fight Plan This 12-week program is broken into four 3-week phases to focus on building foundations, enhancing performance, and fine-tuning your physique. Difficulty Level: Intermediate to Advanced. Benefits: Build strength, improve performance, and sculpt your physique. Equipment Required: Dumbbells, barbells, squat rack, and cardio equipment. Training Schedule: 4 sessions per week. Program Duration: 12 weeks – with nutrition, cardio, and exercise alternatives provided for flexibility.
PowerBuilding: Strength & Hypertrophy Program PowerBuilding combines Powerlifting (Squat, Bench Press, Deadlift) with Bodybuilding to maximize both strength and muscle growth. This 12-week program features two options: Free Weights Only Free Weights + Resistance Machines Both follow a 3-week cycle repeated 3 times with a week of rest between cycles, gradually increasing weight by 2.5% each time. The 12th week culminates with a 1RM test on core lifts. Difficulty Level: Intermediate to Advanced. Benefits: Build strength and muscle mass with a balanced approach. Equipment Required: Free weights, barbell, dumbbells, and machines (depending on the program). Training Schedule: 4-day split (Lower 1, Upper 1, Lower 2, Upper 2). Program Duration: 12 weeks, including a 1-week recovery period. Cardio: Monday: 30:30 Intervals for 15 mins Wednesday: Rational Hybrid Cardio for 30 mins Friday: Moderate Cardio for 15 mins
The Starting Strength Program - Phase 1 The Starting Strength Novice Programme has two workout days: A and B. Each session works the entire body. As the trainee progresses, Days A and B are slightly modified. This accounts for the adaptations in the lifter's body. Phase 1 Notes In this initial phase, workouts A and B are the same, except that the press and bench press alternate. So if you began the programme on Monday and pressed, you’ll bench press Wednesday and press again Friday. The second week, you’ll bench press Monday and Friday and press on Wednesday. At the end of this phase, if you’re a healthy male aged 18-35, your squat should be 20-30 kg higher than it started. Your deadlift should be 25-35 kg higher. Your press and bench press should each be 7.5-10 kg higher. Most women and men over 35 will start with smaller jumps. This means a 5 kg jump in the squat, two or three 5 kg jumps in the deadlift, and 2.5 kg jumps in the other exercises. Then, they will proceed to 1:25 kg or smaller increases in some movements sooner. There is no one-size-fits-all solution. Use common sense. Pay attention to how your body responds to the increased weight. These are your best guides. SSLP Phase 1 - Day A CORE WORKOUT A1. Squat 5 reps x 3 sets REST 3, 5, 7 to 10 minutes and stretch in between where necessary. B1. Bench Press 5 reps x 3 sets + 1-2 sets Weighted Chins as a super set or on own (optional) C1. Deadlift 5 reps x 1 set SSLP Phase 1 - Day B CORE WORKOUT A1. Squat 5 reps x 3 sets REST 3, 5, 7 to 10 minutes and stretch in between where necessary. B1. Press 5 reps x 3 sets C1. Deadlift 5 reps x 1 set Rest Times 1 min 30 if you easily completed five reps on your last set 3 min if you struggled to get five reps on your last set 5 min if you failed to get five reps on your last set
The Starting Strength Program - Phase 2 In Phase 2 of the Starting Strength Novice Program, the power clean is introduced to replace the deadlift on Day B. This allows continued strength gains in the deadlift without the excessive fatigue of high-frequency deadlifting. Deadlifts remain on Day A. Workout A: Squat: 3 sets of 5 reps Bench Press: 3 sets of 5 reps (+ optional 1-2 sets Weighted Chins) Deadlift: 1 set of 5 reps Optional: Weighted Chins: 2 sets of 5 reps Workout B: Squat: 3 sets of 5 reps Press: 3 sets of 5 reps Power Clean: 5 sets of 3 reps Optional: Weighted Dips: 2 sets of 5 reps Progression: The power clean adds explosive power, helping to drive up deadlift performance without excessive recovery demands. Phase 2's duration can vary based on individual recovery and progress, lasting several weeks to months. Recovery: Incorporate walking, stretching to improve ROM, and recovery techniques like contrast baths, sauna, or cold showers. Rest Periods: Same as Phase 1 (1:30, 3, or 5 minutes based on difficulty).
In Phase 3 of the Starting Strength Novice Program, chin-ups are added after power cleans to increase upper body volume. Once you can complete 3 sets of 10 chin-ups, start adding weight (2.5 kg at a time) and aim for 5-7 reps before increasing the load. Workout A: Squat: 3 sets of 5 reps Press: 3 sets of 5 reps Deadlift: 1 set of 5 reps Pendlay Rows: 3 sets of 5 reps Optional: Bicep Curls Workout B: Squat: 3 sets of 5 reps Bench Press: 3 sets of 5 reps Power Clean: 5 sets of 3 reps Chin-up: 3 sets of 10 reps (weighted once 10 reps are achieved) Progression: Continue Phase 3 for several weeks or months until recovery becomes challenging, signaling the transition to Phase 4. Recovery: Incorporate proper recovery techniques like stretching, walking, and contrast baths as your volume and intensity increase.
The StrongLifts 5×5 program (Mehdi) https://stronglifts.com/stronglifts-5x5/ focuses on building strength through simple, effective full-body workouts. It alternates between two workouts (A and B) with three sessions per week. Workout A: Squat: 5 sets of 5 reps Bench Press: 5 sets of 5 reps Barbell Row: 5 sets of 5 reps Workout B: Squat: 5 sets of 5 reps Overhead Press: 5 sets of 5 reps Deadlift: 1 set of 5 reps Training Schedule: Train 3 days a week, alternating Workout A and Workout B, with at least one day of rest between sessions (e.g., Monday, Wednesday, Friday). Progression: Start light—use 50% of your 5 rep max if familiar with the exercises. Gradually increase weight to allow your body to adapt to the frequency of squatting, pressing, and pulling. Adjust and track your progress using spreadsheets or tracking tools. Rest: Allow one day between workouts for recovery and muscle growth, crucial for lifting heavier next session.
The Aussie Bod is a 28-day training program designed to build a strong, lean upper body using just two key exercises: Australian Pull-Ups and Push-Ups. The program follows German Volume Training (GVT) principles and tempo training to increase strength and muscle mass without requiring gym access. Key Exercises: Australian Pull-Ups (Inverted Rows) & Push-Ups Training Method: Superset Training Method for targeting opposing muscle groups. Equipment: A strong, fixed bar (or similar) for pull-ups, and home-friendly options for push-ups. Phases: Two phases of progressive overload, grip variations, and tempo control. Focus: Build strength, endurance, and improve body composition for men over 40. Ideal for those who want significant results at home, without gym equipment! Program Structure: Exercises: Australian Pull-Ups (Inverted Rows) & Push-Ups. Tempo Training: Focus on controlling the speed of each movement to enhance muscle development. Superset Training Method: Exercises are performed in pairs (agonist/antagonist muscles) with minimal rest between sets to maximize efficiency and results. Split Routine: Chest and back workouts three days a week with specific recovery and mobility focus on other days. Training Phases: Phase 1 (Week 1 & 2) & Phase 2 (Week 3 & 4). Cardio and Mobility: Recovery Focus: Include recovery sessions with mobility work targeting key areas, such as the couch stretch and lacrosse ball smash, to prevent injury and promote flexibility. Cardio: Optional HIIT sessions can be added on rest days to boost cardiovascular health and fat loss. Progression and Variations: Once you can perform 3x10 pull-ups, start adding weight (2.5kg increments) to keep progressing. Modify grip variations to increase difficulty as you advance (overhand, neutral, underhand grips). Why It Works: This program emphasizes tempo training and progressive overload, which are key for increasing muscle size and strength. By focusing on antagonistic muscle groups (pull and push), you achieve balanced muscle growth and greater endurance.
This 21-day challenge is designed to build foundational fitness, incorporating daily 3 x 10-minute walks, breathing routines, mindset training, and mobility exercises to loosen joints. It helps enhance brain function and stress resilience, preparing your body for more structured resistance or cardio training. Perfect for men over 40 looking to kickstart their fitness journey and boost mental and physical well-being.
High-intensity interval training (HIIT) has become increasingly popular in recent years, and with good reason. Scientific evidence has shown that it reduces both all-cause and cardiovascular disease mortality. For the “well population”, HIIT can deliver great fitness and health results in as little as 4 minutes a few times a week. What Exactly Is HIIT? HIIT is […]
With our ever-stressed, fast-paced lifestyles, our bodies are pumping out cortisol almost constantly. This can wreak havoc on our health. So, what exactly is cortisol, how does it affect your body and how can you keep it under control. Let’s investigate how to reduce stress. What Is Cortisol? Cortisol is a glucocorticoid (steroid hormone) which […]
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