| Session: [—] min | Active kcal: [—] | Total kcal: [—] | Avg HR: [—] BPM | HR Range: [—]–[—] BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. Recovery note: 2 days after Wednesday's heavy leg day. SLEEP WELL before this session! |
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min 2. Light rows — 8 reps at light weight 3. Empty 20 kg bar warm-up Incline Bench — 8 reps 4. 2nd warm-up Incline Bench — 8 reps at 40 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench | 42.5 / 45 kg total | 4 | 6–8 | 2 min | Bench at ~30° angle, lower bar to upper chest, press up. At GYM - weight is TOTAL (plates + 20 kg bar). Last time (Fri 9 Jan): 45/42.5/42.5/42.5 kg (7/8/7/5 - 27 reps). Poor sleep affected performance. Strategy: With good sleep, try 42.5 kg for all 4 sets, aiming for 7-8 reps each. If hitting 4×8, try 45 kg on final set. |
| Bent-Over Row (barbell) | 52.5 / 55 kg total | 4 | 6–8 | 2 min | Hinge forward ~45°, pull bar to lower ribs, squeeze back. At GYM - weight is TOTAL (plates + 20 kg bar). Last time (Fri 9 Jan): PERFECT 4×8 at 50 kg total! Strategy: Ready to progress! Try 52.5 kg for all 4 sets. If hitting 4×8 cleanly, bump final set to 55 kg. |
| Pull-Ups | 18-20 kg band assist | 3 | 6–8 | 2 min | Hang from bar, pull chin over bar, full extension down. Last time (Fri 9 Jan): 7/7/4 with 20 kg band (18 total). Set 3 hit fatigue hard. Strategy: Try 18 kg band (lighter assist). Aim for 6-7 reps on all 3 sets. Manage fatigue better - rest fully between sets! |
| Lateral Raises (DB) | 6 kg | 3 | 12–15 | 60 s | Arms slightly bent, raise to shoulder height, slow down. Last time (Fri 9 Jan): 15/12/12 at 4/6 kg. Found 4 kg too easy. FORM IS CRITICAL! Strategy: Use 6 kg for all 3 sets. Aim for 12-15 reps with perfect form. Stop before form breaks! |
| DB Curls | 12 kg | 3 | 10–12 | 60–90 s | Keep elbows at sides, curl up, squeeze biceps, slow down. Last time (Fri 9 Jan): Perfect 3×12 at 12 kg! Strategy: Keep 12 kg for 3×10-12. Consistency is key! |
| Triceps Dips | Bodyweight | 3 | 10–12 | 60–90 s | Grip parallel bars, lower until upper arms parallel, push up, lockout. KEY CUE: Keep body UPRIGHT for triceps focus. Last time (Fri 9 Jan): 10/10/8 (28 total). Strategy: Aim for 30+ total reps. Try for 10/10/10+. |
| Session: [—] min | Active kcal: [—] | Total kcal: [—] | Avg HR: [—] BPM | HR Range: [—]–[—] BPM | |||||
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⚠️ OPTIONAL SESSION — Listen to Your Body: After 3 hard training days (Mon/Wed/Fri), this is active recovery ONLY. Target: <50 min, ~90-95 BPM avg HR. If you wake up feeling terrible, SKIP THIS. Rest is more important than light movement when truly fatigued. |
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Warm-Up / Mobility (~5 min): Cat-Cow stretches, hip circles, arm circles — 2–3 min World's greatest stretch — 3–4 reps each side |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Goblet Squat | 15 kg | 3 | 10 | 60 s | Light weight after 3 training days. Focus on depth and control. |
| Light RDL | 30 kg | 3 | 10 | 60 s | Slow eccentric (3 sec down), feel the stretch. ~30% of working weight. |
| Band Pull-Aparts | Light band | 3 | 15–20 | 45 s | Shoulder health focus. |
| Plank Hold | Bodyweight | 3 | 30–45 s | 45 s | Tight core, no sagging. |
| Dead Bug | Bodyweight | 2 | 10 each side | 45 s | Slow, controlled. |
| Session: [—] min | Active kcal: [—] | Total kcal: [—] | Avg HR: [—] BPM | HR Range: [—]–[—] BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. ⚠️ EQUIPMENT CHANGE: Replace Bulgarian Split Squats with Leg Press Machine (single-leg or bilateral). |
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Warm-Up (5–8 min): 1. Hip circles, bodyweight squats, light RDL with empty bar — 2–3 min 2. 2 light sets Back Squat — 8 reps with empty bar (20 kg), then 8 reps at ~50 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat | 80 / 90 kg total | 4-5 | 5 | 2–3 min | Squat to parallel, bar on upper back, tight core. At GYM - weight is TOTAL (plates + 20 kg bar). Last time (Wed 14 Jan): Progressive 70/80/80/90/90 kg (5×5 - 28 total reps). HUGE session! Strategy: Try 80/80/90/90 kg, or go straight to 90 kg if feeling strong. Aim for 4×5 minimum. |
| Romanian Deadlift | 100 / 105 kg total | 3 | 8 | 2 min | Hinge at hips, bar slides down thighs, feel hamstring stretch. At GYM - weight is TOTAL (plates + 20 kg bar). Last time (Wed 14 Jan): Perfect 3×8 at 100 kg total! 100 kg is now your working weight. Strategy: Try 100/100/105 kg. Aim for 3×8. |
| Leg Extensions | 80 / 85 kg | 3 | 8–10 | 90 s | NEW EXERCISE - permanent addition. Last time (Wed 14 Jan): 72.5/80/80 kg (8/10/8 - 26 reps). Strategy: Try 80 kg for all 3 sets, aiming for 8-10 reps. If hitting 3×10, bump to 85 kg on final set. |
| Calf Raises | 40 / 45 kg | 3 | 8–12 | 60 s | NEW EXERCISE - permanent addition. Last time (Wed 14 Jan): Perfect 3×8 at 40 kg (24 total). Strategy: Try 40/40/45 kg. Aim for 8-12 reps with full range of motion. |
| Leg Press (Bilateral) | 120 / 140 kg | 3 | 8–12 | 90 s | REPLACING Bulgarian Split Squats - standard foot placement. Last time (Wed 14 Jan): 100/100/120 kg (8/10/12 - 30 reps). Strategy: Try 120/120/140 kg. Aim for 8-12 reps. Full range of motion! |
| Leg Press (Glute-Focused) | 120 / 140 kg | 3 | 8–12 | 90 s | NEW EXERCISE - HIGH foot placement for glutes. Do RIGHT AFTER regular leg press on same machine! Use same or similar weight as regular leg press. Start with 120 kg and adjust based on feel. Focus on squeezing glutes at top of movement. |
| Parallel Bar Straight Leg Raise | Bodyweight | 3 | 15 | 60 s | Support on parallel bars, raise legs straight up, control down. Last time (Wed 14 Jan): Perfect 3×15 (45 total). Strategy: Hit 3×15 again. If feeling strong, try 3×16-18. |
Sessions: Monday, Wednesday, Friday (or Saturday if you miss Friday).
Goal: Build muscle mass & strength with efficient sessions.
Equipment used: Barbell (up to 100 kg), dumbbells, bands, rack/structure for pull-ups & rows, dip/parallel bars, step/bench.
Total time: ~60 min (incl. warm-up)
| Exercise | Details |
|---|---|
| Shoulder circles, band pull-aparts, light push-ups | 2–3 min |
| 2 light sets Bench Press | 8–10 reps with empty bar / 50% working weight |
| Exercise | Suggested Starting Weight | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | ~42.5–47.5 kg | 5 × 5 | 2–3 min | Heavy but solid. If all sets feel easy, +2.5 kg next time. |
| Pull-Ups (full hang) | Bodyweight (add weight if 8+ easy) | 4 × 5–8 | 2 min | Use your tall structure; full range. |
| Overhead Press (barbell or DB) | Weight you can do ~6–7 reps | 3 × 5 | 2 min | Stop 1 rep before failure. |
| One-Arm DB Row / Inverted Row | Challenging for 8 reps | 3 × 8 | 90 s | Use parallel bars or DBs. |
| Overhead Tricep Extension (DB) | 10–12 kg | 3 × 8–10 | 90 s | Replacing Dips due to hand pain. Build tricep strength for 2-3 weeks. |
| Face Pulls (cable) | 20–25 kg | 3 × 12–15 | 60 s | Scapula/shoulder health priority. |
| Cable Tricep Pushdowns (OPTIONAL) | 15–25 kg | 3 × 10–12 | 60 s | Bonus tricep volume. Push bar down from chest to full extension, elbows at sides. |
Overhead Tricep Extensions currently replacing Dips (hand pain). Cable Pushdowns are optional for extra tricep volume. If session >70 min, skip Cable Pushdowns.
Total time: ~60–70 min
| Exercise | Details |
|---|---|
| Hip circles, bodyweight squats, light RDL with bar | 2–3 min |
| 2 light sets Back or Front Squat | 8 reps with empty bar / 50% working weight |
| Exercise | Suggested Starting Weight | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat or Front Squat | Weight you can do 6 clean reps | 4 × 5 | 2–3 min | Depth to parallel or just below, tight core. |
| Romanian Deadlift | ~60–70% of normal deadlift | 3 × 6–8 | 2 min | Hamstrings & glutes; slow eccentric. |
| Leg Extensions | Weight for 8-10 reps | 3 × 8–10 | 90 s | Quad isolation. Control the eccentric. |
| Calf Raises | Moderate weight (barbell or machine) | 3 × 8–12 | 60 s | Full range of motion, pause at top. |
| Leg Press (Bilateral) | Moderate weight, standard foot placement | 3 × 8–12 | 90 s | Full range of motion. Replaces Bulgarian Split Squats. |
| Leg Press (Glute-Focused) | Same or slightly higher than regular leg press | 3 × 8–12 | 90 s | HIGH foot placement on platform - targets glutes. Do RIGHT AFTER regular leg press on same machine. |
| Parallel Bar Straight Leg Raises | Bodyweight | 3 × 15 | 60 s | Core & lower abs. Control, no swing. |
Note: Leg Press done twice - regular stance for quads, then high foot placement for glutes. Use same machine back-to-back.
Total time: ~55–65 min
| Exercise | Details |
|---|---|
| Same upper warm-up as Day 1 | Light rows + push-ups |
| Exercise | Suggested Starting Weight | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Barbell or DB Bench | Slightly lighter than flat bench | 4 × 6–8 | 2 min | Upper chest focus. |
| Bent-Over Row (barbell) or Inverted Rows | Challenging for 8 reps | 4 × 6–8 | 2 min | Pull bar to lower ribs. |
| Pull-Ups or Neutral-Grip Pull-Ups | Bodyweight | 3 × 5–8 | 2 min | Use your structure; full range. |
| Lateral Raises (DB) | Light–moderate | 3 × 12–15 | 60 s | Slow, no swinging. |
| DB or Barbell Curls | Challenging for 10 reps | 3 × 8–12 | 60–90 s | Control both ways. |
| Triceps Dips or Band Pushdowns | Bodyweight / band | 3 × 8–12 | 60–90 s | Lockout, no elbow pain. |
This day balances push, pull, and arms; if time is tight, drop one of curls or triceps but never both pulling movements.
Total time: ~25–30 min
Purpose: Active recovery, movement quality, and mobility work. Only if you feel fresh; otherwise rest.
| Exercise | Details |
|---|---|
| Cat-Cow stretches, hip circles, arm circles | 2–3 min dynamic movement |
| World's greatest stretch | 3–4 reps each side, slow and controlled |
| Exercise | Suggested Weight | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| Goblet Squat | 10–15 kg DB | 3 × 10 | 60 s | Focus on depth, upright torso, and controlled tempo. Pause at bottom. |
| Light Romanian Deadlift | 30–40% of working weight (~20–30 kg) | 3 × 10 | 60 s | Slow eccentric (3 sec down), feel the hamstring stretch. |
| Band Pull-Aparts | Light band | 3 × 15–20 | 45 s | Shoulders back, squeeze scapulae together. Shoulder health focus. |
| Plank Hold | Bodyweight | 3 × 30–45 s | 45 s | Tight core, neutral spine. No sagging. |
| Dead Bug | Bodyweight | 2 × 10 each side | 45 s | Slow, controlled; lower back pressed to floor. |
| Stretch | Duration |
|---|---|
| Standing quad stretch (each leg) | 30–45 s |
| Standing hamstring stretch (each leg) | 30–45 s |
| Hip flexor stretch (lunge position, each side) | 30–45 s |
| Chest doorway stretch | 30–45 s |
| Shoulder/tricep stretch (each arm) | 30 s |
| Child's pose | 45–60 s |
Keep everything light and controlled. This is NOT a hard training day—it's about movement quality, blood flow, and recovery.