30 Mins
Time to Complete
Beginner
Difficulty Level
4
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 1
Exercise
Sets
Reps
Rest Time
Deficit Trap Bar Deadlift
3 Sets
6 reps at 75-80% 1RM, 2nd set 5 reps, 3rd set 4 reps (go up by 2.5-5kg if feeling hard or 5kg+ if feeling easy on subsequent sets)
3 Minutes Between Sets
Barbell Overhead Press
2 Sets
6-10 reps, must go up in weight if hit 10 reps on both sets (2.5kg-5kg TOTAL)
3 Minutes Between Sets
Barbell Reverse Lunge
1 Sets
10 min, Pick a weight that is hard to do for 5 reps max. Now do as many reps as possible within the time limit. Keep rest short. Stay on one leg before switching. Can only do 5 reps per 'set' max. Aim to beat rep total each week by 2.
3 Minutes Between Sets
Dumbbell Pullovers
2 Sets
8-12 reps, must go up in weight if hit 12 reps on both sets (2.5kg)
2 Minutes Between Sets
Dumbbell Incline Alternating Curl
2 Sets
8-12 reps, must go up in weight if hit 12 reps on both sets (2.5kg)
2 Minutes Between Sets
Day 2
Exercise
Sets
Reps
Rest Time
Hurdle Jump
1 Set
15 reps total, quality, use metal pin to track height
Barbell Pin Squat
3 Sets
6 reps @ 75% 1RM, 5 reps 2nd set, 4 reps 3rd set (if feeling hard, increase weight by 2.5-5kg, if easy 5kg+)
3 Minutes Between Sets
Barbell Close Grip Bench Press
1 Set
15 min, 75% 1RM.F you achieve more than 25 reps, increase load 5-7.5kg next week. If you achieve 20-25 reps, increase load 2.5-5kg and strive to achieve the same ore more reps next week. If you achieve less than 20 reps, keep load the same and strive to achieve more reps next week. keep sets 2-5 reps.
3 Minutes Between Sets
Barbell Jefferson Curls
2 Sets
10-15 reps, 2 RIR - must go up if hitting top rep range
2 Minutes Between Sets
Landmine Rotation
1 Set
soft AMRAP (1-2 RIR) - if you manage to get 20 reps + on both sides, increase weight next time (5kg)
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
Hill Sprints
3 Sets
find a park or some near south yarra bend. time yourself
60 Seconds Between Sets
Barbell Romanian Deadlift
3 Sets
5 reps, each set go up in weight, last set should feel like RPE 9 (near impossible)
3 Minute Between Sets
Low Incline Dumbbell Press
2 Sets
8-12 reps, must go up in weight if hit 12 reps on both sets
2 Minute Between Sets
Supported Bent-Over Row
2 Sets
6-10 reps, must go up in weight if hit 12 reps on both sets (5-7.5kg)
2 Minute Between Sets
Incline Bench Cuban Press
2 Sets
20 reps, 1 RIR
2 Minute Between Sets
Weighted Hip Airplane
3 Sets
10-12 reps/side, must go up in weight if hit 12 reps on all 3 sets
90 Seconds Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Overhead Swing Catches
2 Sets
6-10 reps, be explosive on the way up (can use smith machine)
45 Seconds Between Sets
Dumbbell Push Press
8 Sets
75% 1RM, 5 reps
45 Seconds Between Sets
One Arm Machine Pull Up
2 Sets
6-10 reps/side, must go up in weight if hit 10 reps on both sets
2 Minutes Between Sets
Landmine Single Leg Deadlift (side facing)
3 Sets
5 reps/side, go up 2.5-5kg every week (unless each set is 8.5+ RPE)
2 Minutes Between Sets
Belt Squat
2 Sets
15-20 reps, must go up if hit 20 reps both sets
2 Minutes Between Sets
Skull Crushers (Ratelle)
2 Sets
8-12 reps, go up in weight if hit 12 reps both sets
2 Minutes Between Sets