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
Conventional Deadlift
3 Sets
3-5 Reps
Barbell Step Up - Power Focus
3 Sets
8 Each Side
90 Seconds Between Sets
Machine Seated Leg Curl
3 Sets
8-10 Reps
90 Seconds Between Sets
Machine Seated Calf Raise
3 Sets
6-8 Reps (Heavy)
90 Seconds Between Sets
Cable Crunch
3 Sets
12-15 Reps
90 Seconds Between Sets
Day 2
Exercise
Sets
Reps
Rest Time
Intervals
1 Set
Intensive Intervals: 200m 1:2 work:rest ratio. Keep going till performance drops 2 reps in a row.
90 Seconds Between Sets
Long HIIT
1 Set
4 mins at 90%, 2 min walk inbetween, start at 4 reps, add 1 rep each week.
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
20m Sprint
3 Sets
10 reps, every minute on the minute, max 7/10 effort, 3 mins rest between sets
3 Minute Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Superset of 4 sets - Feet Flat Bench Press
4-6 Reps
Superset of 4 sets - Dumbbell Hammer Curl
6-10 Reps
90 Seconds Between Sets
Superset of 3 sets - Band Assisted Chin Up
8-10 Reps
Superset of 3 sets - Incline Dumbbell Lateral Raise
8-12 Reps
Superset of 3 sets - Dumbbell Seated Overhead Tricep Extension
6-10 Reps
90 Seconds Between Sets