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Workout Programs

Starting Strength Program

Starting Strength is a program written by experienced strength coach Mark Rippetoe and centres around five primary lifts. It is a linear progression program meaning you slowly add weight every session to increase your strength over time. Weekly Layout Starting Strength involves five exercises in two sessions, alternated over two weeks Every session starts with a squatSquat, OHP (Overhead Press …

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Greyskull LP Program

Greyskull Linear Progression is one of the best workout programs you can find. It was written by John Sheaffer back in 2012 and looks to combine elements of hypertrophy and maximal strength training. This program can be modified depending on your goals and is something that can deliver progress for months if not years. For the full program I recommend …

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Push Pull Legs Program (PPL)

ppl

One of the most popular programs in recent years is called Push Pull Legs. This program isn’t a fixed length, you simply continue to train this way while varying the exercises, sets and reps for as long as it’s effective. If you’re familiar with a typical Bodybuilding Split, they like to train their Chest and Triceps on the same day, …

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Smolov Squat Program (13 weeks)

Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine¬†only¬†if your back squat has reached a plateau. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. You need to be …

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Smolov Jr. (Bench Press & Squat) + My Results

Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I …

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Rowing Workout For Fat Loss & Improved Fitness

rowing workout for fat loss

  For those of you with access to a rowing machine, here’s a very basic Rowing Workout for Fat Loss and improved Fitness. Warm up Before you start it’s a good idea to warm up. Simply rowing at a relaxed pace for 500-1000 metres should be fine. Rowing Workout The workout is split up into 10 rounds of 1 minute …

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5/3/1 Calculator

5/3/1 calculator

I’ve pasted these files as not everyone has access to Excel and knows how to write the formulae in each row. Instead of a 5/3/1 calculator I have simply reproduced everything from 20kg up to 215kg and taken screenshots. The numbers are rounded to the nearest 2.5kg. 17.5kg to 40kg 42.5kg to 65kg 67.5kg to 90kg 92.5kg to 115kg 117.5kg …

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Couch To 5k – A Beginner Running Program

couch to 5k training program beginner

If you need a Beginner Running Program, this routine is perfect. It starts off with interval running, meaning you take regular breaks in order to reach your total distance. A lot of people under-estimate how tough it is to run at a steady pace, and so get disheartened and quit. This program starts off really slowly, and by week 7 …

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StrongLifts 5 x 5

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here. As with all good workout programs, it centres around Five Big Lifts. Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row This is a very basic yet …

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Westside For Skinny Bastards (WS4SB)

The “Westside” Template is by Joe DeFranco and can be found here. It is a three day layout and this template is designed for ATHLETES. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but …

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