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PB Collective – Week 17-24

PB Collective – Week 17-24

by | Jul 23, 2026 | Workouts & Programs

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
Superset of 3 sets - Trap Bar Jump
6 Reps

90 Seconds

Superset of 3 sets - Harrop Curl
4-8 Reps

90 Seconds

Superset of 2 sets - Barbell Back Squat
3-5 (no grindy reps)

Superset of 2 sets - Cable Reverse Squats
AMRAP (have to beat last time, if not do extra set)
Superset of 2 sets - Barbell Hip Thrust
4-8 Reps
Superset of 2 sets - Nautilus Freedom Trainer SL Calf Raise
AMRAP (have to beat last time)

Day 2

Exercise
Sets
Reps
Rest Time
Intervals
1 Set
Short Supramaximal @ 12.6 - 12.9 and Anaerobic 14.1 - 14.7km
90 Seconds Between Sets
Critical Speed
3 Sets
9.3km, 3 reps.
90 Seconds Between Sets

Day 3

Exercise
Sets
Reps
Rest Time
50m Sprint
3 Sets
90 Seconds Between Sets

Day 4

Exercise
Sets
Reps
Rest Time
Superset of 4 sets - Feet Flat Bench Press
5, 4 & 2-3 Reps

90 Seconds

Superset of 4 sets - Nautilus Freedom Trainer Lateral Raise
8-10 Reps
Superset of 2 sets - Inverted Row
AMRAP
Superset of 2 sets - Nautilus Freedom Trainer Hammer Curl
AMRAP
Superset of 2 sets - Nautilus Freedom Trainer Rope Tricep Extension
AMRAP

PHASE 1: WEEK 1-8

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PHASE 2: WEEK 9-16

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PB Collective – Week 9-16

PB Collective – Week 9-16

by | Jul 23, 2026 | Workouts & Programs

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
Trap Bar Jump
2 Sets

3-5 (no grindy reps)

90 Seconds
Superset of 2 sets - Barbell Back Squat
8-10 Each Side

90 Seconds

Superset of 2 sets - Single Leg Calf Raises
3-5 (no grindy reps)

90 Seconds

Superset of 2 sets - Barbell Romanian Deadlift 2.0
6-8 Reps

90 Seconds

Superset of 2 sets - Machine Seated Calf Raise
15-20 Reps
Superset of 2 sets - Feet Elevated Crunches
30 sec each side
Superset of 2 sets - Copenhagen Plank: Short Lever

Day 2

Exercise
Sets
Reps
Rest Time
Intervals
1 Set
Short Supramaximal @ 12.6 - 12.9 and Anaerobic 14.1 - 14.7km
90 Seconds Between Sets
Long HIIT
1 Set
Power=10.2-10.5, 10.5-10.8, 10.8-11.1, 11.1-11.4, 11.4-11.7. Capacity - 9.6-9.9, 9.9-10.2, 10.2-10.5, 10.5-10.8, 10.8-11.1
90 Seconds Between Sets
Critical Speed
3 Sets
9.3km, 3 reps.
90 Seconds Between Sets

Day 3

Exercise
Sets
Reps
Rest Time
20m Sprint
3 Sets
10 reps, every minute on the minute, 7 to 10/10
3 Minute Between Sets
Uphill Tempo Interval
3 Sets
30 seconds all out
3 Minute Between Sets

Day 4

Exercise
Sets
Reps
Rest Time
Superset of 4 sets - Feet Flat Bench Press
3-5 Reps

90 Seconds

Superset of 4 sets - Nautilus Freedom Trainer Lateral Raise
8-10 Reps
Superset of 3 sets - Band Assisted Chin Up
8-10 Reps
Superset of 3 sets - Nautilus Freedom Trainer Hammer Curl
6-10 Reps
Superset of 3 sets - Nautilus Freedom Trainer Rope Tricep Extension
6-10 Reps

PHASE 1: WEEK 1-8

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PHASE 3: WEEK 17-24

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PB Collective – Week 1-8

PB Collective – Week 1-8

by | Jul 23, 2026 | Workouts & Programs

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

90 Seconds Between Sets

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

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

90 Seconds Between Sets

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

PHASE 2: WEEK 9-16

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PHASE 3: WEEK 17-24

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Jacked Athleticism

Jacked Athleticism

by | Jul 22, 2026 | Workouts & Programs

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

3 Minutes Between Sets

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.
2 Minutes Between Sets
Barbell Jefferson Curls
2 Sets
10-15 reps, 2 RIR - must go up if hitting top rep range
90 Seconds 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)

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

The Quadzilla Quest

The Quadzilla Quest

by | Jul 21, 2026 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

3

Sessions Per Week

Day 1

Day 2

Day 3

Day 1

Exercise
Sets
Reps
Rest Time
Barbell Overhead Press
3 Sets
6-8 Reps
90 Seconds Between Sets
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
60 Seconds Between Sets
Dumbbell Incline Bench Press
3 Sets
8-10 Reps
60 Seconds Between Sets
Cable Single Arm Lateral Raise
3 Sets
8-10 Reps Each Side
60 Seconds Between Sets
Cable Rope Tricep Extension
4 Sets
10-12 Reps (2 dropsets, dropset weight 50% decrease)
60 Seconds Between Sets
Dumbbell Isometric Hammer Curl
3 Sets
10 Reps Each Side
60 Seconds Between Sets

Day 2

Exercise
Sets
Reps
Rest Time
Barbell Back Squat
3 Sets
8 / 6 / 4 - Increase weight per set.
2 Minutes Between Sets
Barbell RDL
3 Sets
8-10 Reps
60 Seconds Between Sets
Leg Extension
2 Sets
10-12 Reps (5sec hold for last rep)
60 Seconds Between Sets
Cable Twist
3 Sets
10 Reps each side
60 Seconds Between Sets
Machine Seated Abduction
3 Sets
10 (3sec hold for last rep)
45 Seconds Between Sets
Machine Standing Calf Raise
3 Sets
10-12 Reps
45 Seconds Between Sets

Day 3

Exercise
Sets
Reps
Rest Time
Angled Machine Leg Press
3 Sets
6-10 Reps (Load up on weight to help with squat performance)
60 Seconds Between Sets
Single Arm Dumbbell Row
3 Sets
8-10 Reps each side
60 Seconds Between Sets
Hip Thrust Machine
3 Sets
10 Reps
60 Seconds Between Sets
Cable Standing Crossover Chest Fly
3 Sets
10-12 Reps
60 Seconds Between Sets
Machine Seated Hip Adduction
3 Sets
10 Reps (3sec hold for last rep)
45 Seconds Between Sets
Core Exercise: Plank
2 Sets
60-90sec (Add weight)
60 Seconds Between Sets

Booty Builder Special

Booty Builder Special

by | Jul 20, 2026 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

5

Sessions Per Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 1

Exercise
Sets
Reps
Rest Time
Hack Squat
3 Sets
12 Reps, Heavy
90 Seconds Between Sets
Dumbbell Step Up
3 Sets
10 Reps each side
90 Seconds Between Sets
Cable 45 Degree Kickback
3 Sets
3-12 Reps each leg
90 Seconds Between Sets
Machine Seated Leg Extension
3 Sets
12-15 Reps
90 Seconds Between Sets
Angled Machine Leg Press
3 Sets
1 x 8-10 1 x 10-15 1 x 15+
90 Seconds Between Sets
Machine Seated Hip Adduction
3 Sets
12-15 Reps
90 Seconds Between Sets
Stairmaster
1 set x 15 min, Level 10 continuous
90 Seconds Between Sets

Day 2

Exercise
Sets
Reps
Rest Time
Chest Supported T Bar Row
3 Sets

12 Reps

90 Seconds Between Sets
Machine Seated Chest Fly
3 Sets
12 Reps
90 Seconds Between Sets
Seated Cable Row
3 Sets
12 Reps
90 Seconds Between Sets
Cable Bicep Curl
3 Sets
90 Seconds Between Sets
Cable Straight Bar Tricep Pushdown
3 Sets
90 Seconds Between Sets
GHD Sit-Up
3 Sets
90 Seconds Between Sets
Core Exercise: Plank
3 Sets
90 Seconds Between Sets
Stairmaster
1 set x 10 min
90 Seconds Between Sets

Day 3

Exercise
Sets
Reps
Rest Time
Barbell Back Squat
3 Sets
10 Reps heavy
90 Seconds Between Sets
Barbell RDL- Romanian Deadlift
3 Sets
10 Reps heavy
90 Seconds Between Sets
Cable 45 Degree Kickback
3 Sets
12 each leg, no break in between
90 Seconds Between Sets
Machine Lying Leg Curl
3 Sets
12-15 Reps
90 Seconds Between Sets
Isometric Calf Raises
3 Sets
15 Reps
90 Seconds Between Sets
GHD Sit-Up
3 Sets
10 Reps
90 Seconds Between Sets
Stairmaster
1 set x 10 min
90 Seconds Between Sets

Day 4

Exercise
Sets
Reps
Rest Time
Walking
1 set x 30 min, Incline 14, level 5 continuous 30 min
90 Seconds Between Sets

Day 5

Exercise
Sets
Reps
Rest Time
Barbell Hip Thrust
3 Sets
heavy, squeeze glutes at the top
90 Seconds Between Sets
Hack Squat
3 Sets
10 Reps heavy
90 Seconds Between Sets
Barbell RDL
3 Sets
3x10 Reps
90 Seconds Between Sets
Dumbbell Bicep Curl
3 Sets
12 Reps
90 Seconds Between Sets
Dumbbell Seated Overhead Tricep Extension
3 Sets
12 Reps
90 Seconds Between Sets
Full Sit Up
3 Sets
3x failure
90 Seconds Between Sets
Core Exercise: Plank
1 Set
1x failure
90 Seconds Between Sets
Stairmaster
1 Set
20 min, Level 10 20 min continuous
90 Seconds Between Sets