Welcome to our next 9-week training block!
This phase is all about building lean muscle while getting stronger.

You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.

Progress comes from consistency, quality technique, and challenging yourself each week. Trust the process, fuel your body well, and don’t be afraid to pick up the heavier weights, you might surprise yourself with what you’re capable of!

Weekly Breakdown

Weeks 1–4 (3rd August – 30th August):

• Hinge Days: Tuesdays & Fridays

• Squat & Bench Days: Thursdays

Weeks 4–9 (31st August – 4th November):

• Hinge Day: Thursdays

• Squat & Bench Days: Tuesdays & Fridays

Thursday 1st October
Strength B – Hinge

Intention: Your focus will be on increasing your weight throughout your warmup then you’ll have 3 x 1RM attempts increasing each set to potential failure!

Prep: see whiteboard plus
shoulder big 3
prone donkeys x 10
breathing and bracing breath work

Max 1RM

A1) Conventional Deadlift
warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)

B1) FFESS OR FFE Bulgarian Split Squats (Glute Biased, knee inline with ankle) 3 x 8-10 ea
B2) Incline DB Bench Press 3 x 10-12

C1) BB OR DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 8-10

D1) Side Plank OR Copenhagen Plank 2 x 30 sec ea
D2) Pallof Press with weight plate on rubber band 2 x 10-12 ea

Tuesday 29th September & Friday 2nd October Strength A – Squat & Bench

Intention: Your focus will be on increasing your weight throughout your warmup then you’ll have 3 x 1RM attempts increasing each set to potential failure!

Prep: see whiteboard plus
KB leg extensions x 10ea
alternating seated foam roller internal rotation x 10ea 
shoulder big 3

Max 1RM

A1) BB Back Squat to Target warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)
A2) Straight Arm Lat Pulldown 3 x 10-12

B1) BB Bench Press
warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)
B2) SA DB Row with Tricep Kick Back 3 x 10-12 ea

C1) BB or DB Hip Thrusts 1 1/4 Reps 3 x 8-10
C2) Standing BB or DB Military Press OR Viking Press 3 x 8-10

D1) Butterfly Sit Ups 2 x 10
D2) DB Plank Pull Throughs 2 x 10 ea