Month 1
Month 2
Month 3
Month 4
Month 5
Month 6

Week 1 & 2

Do this session 3x per week plus 2-3 HITT training sessions

Warm Up: Mobility Circuit

20 reps on each exercise
Do the whole circuit 2x

A1: Plank: Work up to 1 minute

A2:  Split Squat Front Foot Elevated 30 cm

A3: Side Plank

A4: One Leg Leg Curls

A5: Lying Dumbell Press

A6: Single Leg Hip Extensions

A7: Prone Dumbbell Row

A8: Single Leg Calf Raise

A9: Single Arm Cable Row With Lunge

A10: Dumbbell Shoulder Raise

A11: Triceps Pushdown

A12: Seated Hammer curl

Week 3 & 4

Do this session 3x per week plus 2-3 HITT training sessions

Warm Up: Mobility Circuit

20 reps on each exercise
Do both mini circuits 3x

A1: Step Up

A2: One Leg Leg curls

A3: Push up

A4: Seated Row

A5: Glute Walk

A6: Plank: Work up to one minute

B1: Seated Calf Raise

B2: Dumbbell pull over

C3: 45 Degree lateral raise

C4: Triceps pushdown

C5: Seated hammer curl

C6: Side plank 20 seconds per side

HIIT

Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm up: 10 Minutes easy

Week 1: :20 seconds max effort with 1:40 rest x 8-10
Week 2: :20 seconds max effort with 1:40 rest x 10-12
Week 3: :20 seconds max effort with 1:40 rest x 12-15
Week 4: :20 seconds max effort with 1:40 rest x 15

Cool down: 5 Minutes easy

MONTH 2:

Week 5&6
Do A & B Session 2x per week plus 2 HIIT sessions per week

Week 7&8
Do A&B Session 2x per week plus 2 HIIT sessions per week

Week 5 & 6 - A

Warm Up: Mobility Circuit

20 reps per exercise, 2 repeats of each circuit
A1: Split Squat

A2: Front Support

A3: Kneeling Single Arm Pulldown

A4: Neutral Grip Press

B1: Leg Extension

B2: Dumbell Pull Over

B3: Neutral Grip Press

B4: Reverse Fly

C1: Goblet Squat

C2: Incline bicep curl

C3: Band Pull In

C4: 45 Degree Lateral raise

Week 5 & 6 - B

Workout B

Warm Up: Mobility Circuit

20 reps per exercise, 2 repeats of each circuit
A1: Single Leg RDL

A2: Dish

A3: Single Arm Row High On Chest

A4: Trap-3 / Y-Raise

B1: 90 degree back extension isometeric hold

B2: Farmers Carry

B3: Side Plank

B4: Facepull

C1: Single Leg Hamstring Curl

C2: Seated row w/ pronated grip

C3: Over head Rope Tricep Extension

C4: Prone Cobra

Week 7 & 8 - A

Workout A

Warm Up: Mobility Circuit

Workout: 20 reps per exercise, 2 repeats of each circuit
A1: Forward Lunge

A2: Plank working to 2 minutes

A3: Lat Pulldown Pronated Grip

A4: Push up

B1: Goblet Squat

B2: Dumbell Pull Over

B3: 30 Degree Incline press

B4: Reverse Fly

C1: Leg extension

C2: Seated lateral raise

C3: Seated bicep curl

C4: Poor man shoulder horn

Week 7 & 8 - B

Workout B

Warm Up: Mobility Circuit
Workout: 20 reps per exercise, 2 repeats of each circuit

A1: Hip extension

A2: Swissball crunch

A3: Single Arm Row High On Chest

A4: Trap-3 / Y-Raise

B1: Swissball hamstring curl

B2: Farmers Carry

B3: Side Plank

B4: Powell Raise

C1: Cable adduction

C2: Seated row w/ pronated grip

C3: Dumbell Skull crusher

C4: Prone Cobra

HIIT

HIIT: Cycle through session A, B and C over the month

Session A: Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm Up: 10 minutes easy

Sprint 30 seconds, Rest 60 seconds x 10
Rest 4 minutes
Sprint 30 seconds, Rest 60 seconds x 10

Cool down: 10 minutes easy

Session B: Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm Up: 10 minutes easy

Sprint 1 minute, rest 3 minutes x 4
Rest 3 minutes
Sprint 2 minutes, rest 2 minutes x 4

Cool down: 10 minutes easy

Session c: Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm Up: 10 minutes easy

Sprint 1 minute, rest 3 minutes x  3
Sprint 2 minutes, rest 2 minutes x 3
Sprint 4 minutes, rest 1 minutes x 3

Cool down: 10 minutes easy

Month 3:

Week 9-12 
There are two seperate programs.
Pick the option that suits you best but use that one program for the whole 4 weeks

Option 1

Do A&B Session 2x per week for 4 weeks plus 2x HIIT sessions

Option 2

Do A&B Session 2x per week for 4 weeks plus 2x HIIT sessions

Option 1 - A

Warm Up: Mobility Circuit

15 reps on each exercise
Rest 10 seconds between exercise 1 and 2 on each super set.
Rest 60 seconds in-between each superset
Do each superset 3x

A1: Single leg RDL with Kettlebell
A2: Step up

B1: Single leg hip extension
B2: Split squats

C1: Dumbell pullover
C2: Dumbell front raise

D1: Lat pulldown
D2: Standing dumbel press

E1: Single leg calf raise
E2: Frankenstein walk

F1: Plank work to 2min
F2: Palov press 30 seconds

Option 1 - B

Workout B

15 reps on each exercise
Rest 10 seconds between exercise 1 and 2 on each super set.
Rest 60 seconds in-between each superset
Do each superset 3x

Warm Up: Mobility Circuit

A1: Bulgarian split squat
A2: Single leg back extension isometric hold

B1: Leg Curls
B2: Leg extension

C1: Seated row pronated grip
C2: Incline dumbbell press

D1: Reverse fly
D2: Dumbell chest fly

E1: Zottman curl
E2: Reverse grip tricep extension

F1: Wrist flexion
F2:Wrist extension

Option 2 - A

Workout A

Warm Up: Mobility Circuit

15 reps on each exercise
Do each superset 3x

A1: Lat pulldown
A2: Upright row

B1: Single leg hip extension
B2: Bulgarian split squats

C1: Single leg RDL
C2: Barbbell lunge

D1: Front support working up 2 minutes
D2: Reverse crunch

E1: Single leg calf raise
E2: Frankenstein walk

F1: Dumbell pullover
F2: Trap 3 raise

Option 2 - B

Warm Up: Mobility Circuit

A1: Single arm dumbbell row
A2: Incline dumbbell press

B1: Reverse fly
B2: Chest fly

C1: Single leg leg extension
C2: Single leg back extension

D1: Standing single leg curls
D2: Split squats

E1: Zottman curl
E2: Reverse grip tricep extension

F1: Wrist flexion
F2:Wrist extension

 

HIIT

HIIT: Cycle through session A, B and C over the month

Session A: Treadmill, bike or running on grass. No Swimming.

Warm Up: 10 minutes easy

Sprint 200m, Rest 4-5 minutes x 4
Rest 3 minutes

Cool down: 10 minutes easy

Session B: Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm Up: 10 minutes easy

Sprint 400m, rest 3 minutes x 4
Sprint 800m rest 2 minutes x 4

Cool down: 10 minutes easy

Session C: Pick a piece of cardio equipment or a grass hill. No Swimming.

Warm Up: 10 minutes easy

Sprint 400m, rest 3 minutes x  3
Sprint 800m, rest 2 minutes x 3
Sprint 1200m, rest 1 minutes x 3

Cool down: 10 minutes easy

Month 4:

Week 13-16 

Do A&B Session 2x per week for 4 weeks plus 1-2 HIIT Sessions

Workout A

Warm Up: Mobility Circuit

15 reps on each A exercise
12 reps on each B exercise
Rest 10 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x

A1: 15 x Cable adduction
Rest 10 seconds
A2: 12 x Single leg deadlift from the floor
Rest 60 seconds
x3 sets

B1: 15 x Single leg back extension
Rest 10 seconds
B2: 12 x Single leg leg curl
Rest 60 seconds
x3 sets

C1: Reverse fly
Rest 10 seconds
C2: Seated row
Rest 60 seconds
x3 sets

D1: 15 x Dumbell pullover
Rest 10 seconds
D2: 12 x Lat pulldown
Rest 60 seconds
x3 sets

E1: 15 x Wrist flexion
Rest 10 seconds
E2: 12 x Seated bicep curl
Rest 60 seconds
x3 sets

F1: 15 x Swissball rollout
Rest 10 seconds
F2: 12 x Swissball crunch
Rest 60 seconds
x3 sets

Workout B

A1: 15 x Single leg leg extension

Rest 10 seconds
A2: 12 x Barbell Bulgarian split squat
Rest 60 seconds
x3 sets

B1: 15 x Step up
Rest 10 seconds
B2: 12 x Split squat
Rest 60 seconds
x3 sets

C1: Lateral raise
Rest 10 seconds
C2: Seated barbell press
Rest 60 seconds
x3 sets

D1: 15 x Push ups
Rest 10 seconds
D2: 12 x Bench press
Rest 60 seconds
x3 sets

E1: 15 x Wrist Extension
Rest 10 seconds
E2: 12 x Tricep Extension
Rest 60 seconds
x3 sets

F1: 15 x Seated calf raise
Rest 10 seconds
F2: 12 x Standing calf raise
Rest 60 seconds
x3 sets

HIIT

Treadmill, bike or running on grass. No Swimming.

Warm Up: 10 minutes easy

Do both waves each session. Make sure you complete the work in the given time period

Wave 1

Sprint 400 in 60 seconds rest 2 minutes
Sprint 600 in 90 seconds rest 2 minutes
Sprint 800 in 120 seconds rest 5 minutes

Wave 2

Sprint 400 in 55 seconds rest 2 minutes
Sprint 600 in 85 seconds rest 2 minutes
Sprint 800 in 115 seconds rest 5 minutes

Week 17-20 

Do A&B Session 2x per week for 4 weeks plus 1-2 HIIT Sessions

Workout - A

Warm Up: Mobility Circuit

10 reps on each  exercise
Rest 60 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x

A1: 10 x Back squat
Rest 60 seconds
A2: 10 x Lying leg curl
Rest 60 seconds
x3 sets

B1: 10 x Bulgarian split squat
Rest 60 seconds
B2: 10 x Single leg leg deadlift
Rest 60 seconds
x3 sets

C1: Bench press
Rest 60 seconds
C2: Bent over row
Rest 60 seconds
x3 sets

D1: 10 x Incline 30° db press with neutral grip
Rest 60 seconds
D2: 10 x Lean back pulldown
Rest 60 seconds
x3 sets

E1: 10 x Swissball rollout
Rest 60 seconds
E2: 10 x 90° back extension
Rest 60 seconds
x3 sets

Workout - B

10 reps on each  exercise

Rest 60 seconds on each super set between exercise 1 and 2
Rest 60 seconds in-between each superset
Do each superset 3x

A1: 10 x Hack squat machine
Rest 60 seconds
A2: 10 x Barbell Romanian DL
Rest 60 seconds
x3 sets

B1: 10 x Lateral step up
Rest 60 seconds
B2: 10 x Single leg hip extension
Rest 60 seconds
x3 sets

C1: 10 x Neutral grip db press
Rest 60 seconds
C2: 10 x Lat pulldown
Rest 60 seconds
x3 sets

D1: 10 x Seated lateral raise
Rest 60 seconds
D2: 10 x Dumbell pullover
Rest 60 seconds
x3 sets

E1: 10 x DB french press
Rest 60 seconds
E2: 10 x Standing barbell curl
Rest 60 seconds
x3 sets

WEEK 21 - 22

Do A,B,C followed by A,B,C and so on.
Do 4x Resistance training sessions for 2 weeks
+ 2x Interval/HIIT sessions per week

Workout A

Warm Up: Gymnastics circuit

A1: 10 x Deadlift
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets

B1: 15-20 x Single leg deadlift
Rest 60 seconds
B2:15-20 x Split squat
Rest 90 seconds
x2 sets

C1: 15-20 x Single leg back extension
Rest 60 seconds
C2: 15-20 x Single leg squat
Rest 90 seconds
x2 sets

D1: 10 x Pull down
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Barbell press
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets

E1: 10 x Pullover
Rest 60 seconds
E2: 10 x Trap 3 raise
Rest 90 seconds
x2 sets

F1: 10 x Wrist flexion
Rest 60 seconds
F2: 10 xWrist extension
Rest 90 seconds
x2 sets

Workout B

Warm Up: Gymnastics circuit

A1: 10 x Back squat
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets

B1: 15-20 x Single leg curl
Rest 60 seconds
B2:15-20 x Standing single leg curl
Rest 90 seconds
x2 sets

C1: 15-20 x Seated calf raise
Rest 60 seconds
C2: 15-20 x Standing calf raise
Rest 90 seconds
x2 sets

D1: 10 x Bent over row
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x 45° Incline barbell press
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets

E1: 10 x Single arm dumbbell row
Rest 60 seconds
E2: 10 xSingle arm dumbbell press
Rest 90 seconds
x2 sets

F1: 10 x Reverse fly
Rest 60 seconds
F2: 10 x Incline fly
Rest 90 seconds
x2 sets

Workout C

Warm Up: Gymnastics circuit

A1: 10 x Hip Extension
Rest 90 seconds
Tempo: 4:1:1:0
x2 sets

B1: 15-20 x Single leg hip Extension
Rest 60 seconds
B2:15-20 x Bulgarian split squat
Rest 90 seconds
x2 sets

C1: 15-20 x Cable adduction
Rest 60 seconds
C2: 15-20 x Step up
Rest 90 seconds
x2 sets

D1: 10 x French press
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Skull crusher
Tempo: 4:1:1:0
Rest 90 seconds
x2 sets

E1: 10 x Incline dumbbell curl
Rest 60 seconds
E2: 10 x Standing hammer curls
Rest 90 seconds
x2 sets

F1: 10 x Full sit up
Rest 60 seconds
F2: 10 x Swissball rollout
Rest 90 seconds
x2 sets

WEEK 23 - 24

Same sessions as the last two weeks however:
Your rest periods have shortened and you have more sets.
You have to get this right because this is where the training effect will come from this month.

Do A,B,C followed by A,B,C and so on.
Do 4x Resistance training sessions for 2 weeks
+ 2x Interval/HIIT sessions per week

Workout A

Warm Up: Gymnastics circuit

A1: 10 x Deadlift
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets

B1: 15-20 x Single leg deadlift
Rest 60 seconds
B2:15-20 x Split squat
Rest 60 seconds
x3 sets

C1: 15-20 x Single leg back extension
Rest 60 seconds
C2: 15-20 x Single leg squat
Rest 60 seconds
x3 sets

D1: 10 x Pull down
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Barbell press
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets

E1: 10 x Pullover
Rest 60 seconds
E2: 10 x Trap 3 raise
Rest 60 seconds
x3 sets

F1: 10 x Wrist flexion
Rest 60 seconds
F2: 10 xWrist extension
Rest 60 seconds
x3 sets

Workout  B

Warm Up: Gymnastics circuit

A1: 10 x Back squat
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets

B1: 15-20 x Single leg curl
Rest 60 seconds
B2:15-20 x Standing single leg curl
Rest 60 seconds
x3 sets

C1: 15-20 x Seated calf raise
Rest 60 seconds
C2: 15-20 x Standing calf raise
Rest 60 seconds
x3 sets

D1: 10 x Bent over row
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x 45° Incline barbell press
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets

E1: 10 x Single arm dumbbell row
Rest 60 seconds
E2: 10 xSingle arm dumbbell press
Rest 60 seconds
x3 sets

F1: 10 x Reverse fly
Rest 60 seconds
F2: 10 x Incline fly
Rest 60 seconds
x3 sets

Workout  C

Warm Up: Gymnastics circuit

A1: 10 x Hip Extension
Rest 60 seconds
Tempo: 4:1:1:0
x3 sets

B1: 15-20 x Single leg hip Extension
Rest 60 seconds
B2:15-20 x Bulgarian split squat
Rest 60 seconds
x3 sets

C1: 15-20 x Cable adduction
Rest 60 seconds
C2: 15-20 x Step up
Rest 60 seconds
x3 sets

D1: 10 x French press
Tempo: 4:1:1:0
Rest 10 seconds
D2: 10 x Skull crusher
Tempo: 4:1:1:0
Rest 60 seconds
x3 sets

E1: 10 x Incline dumbbell curl
Rest 60 seconds
E2: 10 x Standing hammer curls
Rest 60 seconds
x3 sets

F1: 10 x Full sit up
Rest 60 seconds
F2: 10 x Swissball rollout
Rest 60 seconds
x3 sets

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