Workout Programs

Bigger Arms in Six Weeks

I was surprised to see people in the fitness industry charging money for basic arm programs. Once you know the fundamentals you could come up with 100 programs that all work equally well, and none cost money. What I decided to do was take the basic principles in my Bicep Training and Tricep Training guides, (also a few from Forearm …

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Pre-Season Fitness Training For Soccer

This is a modified version of an existing program to make it more suitable for soccer. The template I’m using is Westside For Skinny Bastards 3, specifically the Speed & Strength Template. If you wish to change any of the gym exercises then visit the original article to see the options you have available. Monday Monday is the first upper …

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German Volume Training Program

German Volume Training (GVT) was popularised by the late great Charles Poliquin back in 1996, though the practice of volume training has been around far longer. The main principle is to use time under tension (TUT) to elicit muscle growth, by attempting 10 sets of each exercise. It’s known for being one of the best ways to put on mass …

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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)


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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