Training Programmes
Each programme is a starting point — your schedule shapes the details.
The Foundation Programme
BeginnerEstablish strength, movement quality, and structure — the base every advanced programme is built on.
8weeks
3days/week
Mon · Full BodyWed · ConditioningFri · Full Body
The Hypertrophy Programme
IntermediateDeliberate, measured development of muscle and body composition.
12weeks
4days/week
Mon · Chest & TricepsTue · Back & BicepsThu · LegsFri · Shoulders
The Peak Performance Programme
AdvancedStrength, power, and performance training for advanced athletes.
16weeks
3days/week
Mon · Max Strength — LowerTue · Max Strength — UpperThu · Power & Conditioning
The Foundation Programme — Week Schedule
8-week program · 3 training days/week
MondayFull Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10 | 60s |
| Push-Up | 3 | 8–12 | 60s |
| Dumbbell Row | 3 | 10 each | 60s |
| Plank | 3 | 30s | 45s |
WednesdayConditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jump Rope | 5 | 1 min | 30s |
| Bodyweight Lunge | 3 | 12 each | 45s |
| Mountain Climbers | 3 | 20 | 30s |
FridayFull Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift (light) | 3 | 8 | 90s |
| Overhead Press | 3 | 10 | 60s |
| Lat Pulldown | 3 | 10 | 60s |
| Hollow Hold | 3 | 20s | 45s |