Full Gym Based Program

This is the one that gets the juices flowing, like to start the week with a heavy lower body day as for most people  it is the dreaded workout of the week and generally people struggle to train at all on a Monday, but we ain’t most people so we Squat on a Monday!

This workout will start with a jump variation that allows us to warm up the lower body and excite the central nervous system ready for those heavy squats 

We then move onto the main event of the day which will be our squat Max variation, this means that we will aim to hit a maximum effort squat for that particular day now the important thing to remember here is that we are hitting a max effort squat every week, but we cycle the squat variation every week so that you are not comparing like for like week on week the goal is simply to feel as though you are pushing and straining at a maximum effort for that particular day taking into consideration all the variables that affect your ability

Then we move onto accessory work which we aim to keep very compact and efficient meaning will most commonly hit supersets, tri sets and giant sets at high volumes to really squeeze the juice out of those legs

We will then move on to Our conditioning piece which on this day will be something benchmarked, repeatable and score or time driven 

This is a serious session for serious people 

On this day we start the session with some light aerobic movement to get the heart rate elevated, the blood pumping whilst getting some movement through key joints, skipping is a firm favourite 

Our upper body variation will consist of a horizontal or vertical pushing movement. This could be a bench press, floor press, military press etc again working to a maximum effort

The accessory work again is kept higher on the volume with the aim being to burn out the chest, shoulders, and triceps leaving you with a pump 

We will then hit some kind of sprint work which will be lower volume high intensity this could be a standard 10 meter sprint, Hill sprint, sled push  Etc

The conditioning piece for this day is generally an aerobic pump session where we keep the heart rate high whilst hitting some mirror muscle volume, bicep curls, lateral raises, tricep extensions with some cardio machine intervals sprinkled in for good measure

As with the max effort lower we start with a jump variation this will generally be the opposite variation to the max effort day for example if you vertical jumped then today you would perform a horizontal jump

We then move to our dynamic effort squat variation. This is much higher volume than the max effort day Broken down into efforts that allow us to keep Speed in the lift. This variation unlike the max effort lower or remain for a three week cycle, this allows us to improve our technique and proficiency with each squat variation

Accessory work here is focused more on the posterior chain both to build that physique but also robustness in the hips knees and lower back to withstand the heavy loads of the other sessions

The conditioning piece here is always something heavy! Whether it be lifting a barbell, pushing a sled, carrying load whatever the day brings

Similar to our Max Effort Upper day we start off with some light aerobic work to get the blood pumping before moving in to ourmain lift of the day

Dynamic Upper pushing load horizontally and/or Vertically with intent at speed for volumes that allow us to maintain barbell velocity back work with horizontal and/or vertical pulling movements again in Super/Tri/Giant Sets

We then hit some functional core work which could be hanging leg raises, carries, zerchers etc all designed to work the core as its designed to be worked by resisting movement

Then what I like to call our Allstar conditioning workout this is a workout from the archives or occasionally a fresh one that ive written over the years and stands out as a fun, funky, Functional hit