Build FROM THE GROUND UP
This programme is designed to make you feel and look strong. Push, pull, squat, and lift: these are movements that every human needs to do well, and the exact exercises below are specifically selected based on common weaknesses I've seen in almost every one of the hundreds of people I've trained over the years. Unless you're an arborist, an athlete, or an acrobat, then these exercises are exactly what you need.
warm-up
Do this before every workout, regardless of whether you think you have time or not.
Rower (level 10), treadmill (full incline), or skipping: 4 minutes at 65% max heart rate
Side plank clamshells 2x10ea
Wall slides 2x10
Deadbugs 2x5ea
Note: Do all of the warm-up exercises slowly and mindfully. Feel where and how your muscles are activating.
Rower (level 10), treadmill (full incline), or skipping: 4 minutes at 65% max heart rate
Side plank clamshells 2x10ea
Wall slides 2x10
Deadbugs 2x5ea
Note: Do all of the warm-up exercises slowly and mindfully. Feel where and how your muscles are activating.
DAY 1
Heavy hip thrust 3x6-10 (to failure)
Band goblet squat 3x8-12 (RPE 8-9)
Eccentric pull up 3x5-10 (to failure)
Bulgarian 2x10-12 (RPE 8-9) (weighted)
Pushup 2x10-15 (incline, full, weighted) (failure)
Unilateral RDL 2x10-15 (RPE 8-9)
Inverted row 2x10-15 (failure)
Reverse fly 2x12-15 (RPE 9)
Hollow rock 2x15 (RPE 10)
Band goblet squat 3x8-12 (RPE 8-9)
Eccentric pull up 3x5-10 (to failure)
Bulgarian 2x10-12 (RPE 8-9) (weighted)
Pushup 2x10-15 (incline, full, weighted) (failure)
Unilateral RDL 2x10-15 (RPE 8-9)
Inverted row 2x10-15 (failure)
Reverse fly 2x12-15 (RPE 9)
Hollow rock 2x15 (RPE 10)
Day 2
Pistol squat 3x6-10 (RPE 10) (step-ups, eccentric, full, weighted)
Glute-ham raise 2x10-15 (RPE 10)
Bottoms-up kettlebell floor press 2x8-10 (RPE 8-9)
Dips 2x6-10 (RPE 10) (assisted, full, weighted)
Kneeling sissy 2x10-15 (RPE 10) (full, weighted)
Lat pulldown 2x8-12 (RPE 9)
Skullcrushers 2x10-15 (RPE 8-9)
Face pull 2x10-15 (RPE 8-9)
Dumbbell lateral raise 2x10-15 (RPE 8-9)
Chameleon crawl 2x10-20 (RPE 10)
Lateral band walk 2x20 (RPE 10)
Glute-ham raise 2x10-15 (RPE 10)
Bottoms-up kettlebell floor press 2x8-10 (RPE 8-9)
Dips 2x6-10 (RPE 10) (assisted, full, weighted)
Kneeling sissy 2x10-15 (RPE 10) (full, weighted)
Lat pulldown 2x8-12 (RPE 9)
Skullcrushers 2x10-15 (RPE 8-9)
Face pull 2x10-15 (RPE 8-9)
Dumbbell lateral raise 2x10-15 (RPE 8-9)
Chameleon crawl 2x10-20 (RPE 10)
Lateral band walk 2x20 (RPE 10)
day 3
Leg press 3x6-10 (RPE 9-10)
Seated pullups 2x8-12 (failure)
Prone behind-head press 2x10-15 (RPE 8-9)
Knee extensions 2x10-15 (failure)
Ham curls 2x10-15 (failure)
Barbell bicep curls 2x6-10 (failure)
Shrugs 2x8-12 (failure)
Tricep extensions 2x10-15 (failure)
Hanging leg raise 2x10-15 (failure)
Seated hip abductions 2x10-15 (RPE 10)
Seated pullups 2x8-12 (failure)
Prone behind-head press 2x10-15 (RPE 8-9)
Knee extensions 2x10-15 (failure)
Ham curls 2x10-15 (failure)
Barbell bicep curls 2x6-10 (failure)
Shrugs 2x8-12 (failure)
Tricep extensions 2x10-15 (failure)
Hanging leg raise 2x10-15 (failure)
Seated hip abductions 2x10-15 (RPE 10)