Set To Sweat

SET TO SWEAT?
IN CLUD ES:
FORMING HABITS
THE NEXT LEVEL
MIXING IT UP
easyGym Set to Sweat
CONTENTS
This is an interactive PDF. You can use the buttons in the
table below and the menu button in the top right of the
programme to easily jump back and forth.
03 INTRODUCTION
07 PROGRAMME OVERVIEW
11 WARMING UP
15 NUTRITION ADVICE
18 TRACKING YOUR PROGRESS
20 PART I: FORMING A HABIT
126 PART II: THE NEXT LEVEL
273 PART III: MIXING IT UP
2
ARE YOU ALL

SET TO SWEAT?
B Y FA R T H E M O S T C O M M O N
M I S TA K E P E O P L E M A K E W H E N
JOINING A GYM IS DIVING IN
HEAD FIRST WITHOUT SO MUCH
AS A BASIC TRAINING PLAN IN
PLACE...
...those who do have some sort of plan tend to
stick to it religiously with zero progression - never
seeing the results they expect. If you really want
awesome results, you need an effective training
plan that increases in difficulty and progressively
grows more and more challenging.
3
ESTABLISH A
NEW ROUTINE
WHEN YOU FIRST HIT THE GYM,

YOU NEED TO KEEP ONE WORD
IN MIND ABOVE ALL OTHERS -
CO N S ISTEN CY.
Quitting after a few weeks won’t get you
anywhere. It’s much easier to remain consistent
with your workouts if you’re having fun - find
what you enjoy, combine it with effective training
methods and build it all into your future plans.
When you start seeing improvements to your

overall fitness, you’ll feel a massive boost in
motivation - a key driver in making the gym
a habit that lasts. That being the case, it’s
incredibly important to start getting results as
quickly as possible.
4
MAKE SOME
SERIOUS PROGRESS
O N C E Y O U ’ V E E S TA B L I S H E D A
R O U T I N E T H AT W O R K S , Y O U
N E E D T O TA K E I T U P A N O T C H .
Building a solid foundation of strength is essential
for healthy fat loss - that’s why the first two
months should focus on this. Stronger muscles
burn more calories all the time, as well as making
you look good, feel good and increasing your long
term health.
5
No matter what your goals are, all sensible

fat loss plans should contain at least some
progressive resistance work, i.e. weights.
Progression essentially means lifting heavier
weights or doing more reps each week.
The same goes for cardio - doing the same
intensity repeatedly will lead nowhere.
WHETHER IT’S THE AMOUNT OF

W O R K D O N E O R T H E D U R AT I O N
O F T H E W O R K D O E S N ’ T R E A L LY
M AT T E R , A S L O N G A S Y O U
C O N T I N U O U S LY P U T M O R E A N D
M O RE EFFO RT I N OVER TI M E.
6
PROGRAMME
OVERVIEW
T H I S P L A N I S 12 W E E K S
LO NG, DIVIDED INTO
TH REE EQ UAL PARTS .
If you’re unsure about any of the equipment or exercises

in this programme, please don’t hesitate to ask an easyGym
trainer - they’ll be happy to help you out!
7
PART I:
FORMING A HABIT
(WEEKS 1–4)
In the first four weeks you will learn a variety of
movements and begin to track and develop your
routine. You’ll also build a base level of fitness
and discover what you enjoy most.
WEEK 1 BASIC WEIGHTS
WEEK 2 HEAVIER WEIGHTS & CARDIO
WEEK 3 HEAVIER WEIGHTS & HIIT
WEEK 4 INCREASED VOLUME & CHOICE OF CARDIO
8
PART II:
THE NEXT LEVEL
(WEEKS 5–8)
As you move onto the second stage, you’ll
learn more movements, develop your strength
and really start to increase your overall fitness.
WEEK 5 COMPLEX MOVEMENTS & NEW HIIT OPTIONS
WEEK 6 INCREASED WEIGHT ON COMPLEX MOVEMENTS
WEEK 7 REDUCED REPETITIONS FOR LIFTS
WEEK 8 INCREASED WEIGHT ON COMPLEX MOVEMENTS
9
PART III:
MIXING THINGS UP
(WEEKS 9–12)
As you progress through the final stage,
you’ll start to try out a variety of different training
options. You’ll continue to develop your strength
and further increase your fitness.
WEEK 9 STRAIGHT SETS & HIIT
WEEK 10 SUPERSETS
WEEK 11 HEAVIER CIRCUITS
WEEK 12 LIGHTER CIRCUITS
10
S O M E I M P O RTA N T
STUFF BEFO RE
W E S TA RT
11
WARMING UP &
COOLING DOWN
GENERAL WARM UP
This warm up routine should be performed before
every training session. It only takes two minutes
and is just as important as any other part of the
session. If you skip your warm up you’re more
likely to get injured, so don’t skip it!
GENERAL WARM UP
x10 REVERSE LUNGES
x10 LYING LEG KICKS
x10 OPEN BOOKS (EACH SIDE)
x20 CLAMS
x10 GLUTE BRIDGE
12
WARMS UPS
REVERSE LUNGES x10

01 02
03 04
WARMS UPS
LYING LEG KICKS x10

01 02
03 04
WARMS UPS
OPEN BOOKS x10

01 02
03 04
WARMS UPS
CLAMS x20
01 02
03 04
WARMS UPS
GLUTE BRIDGE x10

01
02 03
MOBILITY WARM UP
The majority of people have tight hips, stiff
backs and glutes that don’t work. So before
each exercise you need to do a mobility warm
up, which will enable your body to squat, push
and pull more effectively.
A mobility warm up is simply the exercise you

are about to do but using a lighter weight.
Perform one mobility warm up set using a light
weight prior to your main set.
18
COOLING DOWN
These cool down stretches should be performed
at the end of every training session. It only takes
two minutes and is just as important as any other
part of the session. If you skip your cool down
you’ll be much more uncomfortable, stiff and be
at a higher risk of injury.
COOL DOWN STRETCHES
HIPS
HAMSTRINGS
INNER THIGHS
GLUTES
CHEST
LATS
20s EACH STRETCH = 2 MINS
19
NUTRITIONAL
ADVICE
THIS GUIDE HAS BEEN DESIGNED

TO HELP YOU ACHIEVE YOUR
FITNESS GOALS - IT WILL HELP
Y O U D R O P FAT , G E T S T R O N G E R
A N D F E E L G R E AT .
However, a plan is only as good as its
implementation. The effectiveness can be
doubled or halted all depending on what
you eat.
20
Good nutrition is central to your success - you

need to make sure you’re eating a mixture of
protein, fats, vegetables and naturally occurring
carbohydrates. Nutrition for fat loss is often easy
to understand, but difficult to apply. Focusing
on these basic guidelines should make things
simpler.
Protein is number one. Meat, fish, vegetarian

replacements and protein powders are essential
for ensuring your body gives up fat, not muscle.
Fats Fats keep you full, absorb vitamins and are

essential in producing hormones. Low fat can
mean low health, so think red meat, oily fish,
nuts, seeds, avocados and oils - all great ways of
keeping you healthy and satisfied.
21
Vegetables can be eaten in vast quantities

without taking in many calories. They should be
your close ally on a fat loss plan. A meal without
vegetables is a sure fire way to accidentally
overeat, so focus on getting them in at every
opportunity.
Carbohydrates raise blood sugar, so choosing

the wrong sources leaves your blood sugar low
and makes you hungry. Focus on sweet potatoes,
brown rice, fruit, quinoa and lentils rather than
pasta, bread and other factory-made foods. This
will make your fat loss more manageable.
If you stick to these fundamental nutritional

guidelines your food quality intake, energy levels
and sleep will improve overnight, making the fat
loss exercise itself drastically easier to tackle.
A few final tips to help with your decision making

- never go shopping when you’re hungry, stick
to the outside of the supermarket and don’t buy
foods with ingredients you can’t pronounce!
22
TRACKING YOUR
PROGRESS
WH EN PEO PLE SAY TH EY WANT

T O L O S E W E I G H T , T H E Y U S U A L LY
MEAN THEY WANT TO IMPROVE
THEIR BODY COMPOSITION BY
L O S I N G B O D Y FAT .
A common problem with people who want to
lose body fat is they judge their success by the
number on their scales.
Judging success by weight alone is unreliable

as your weight fluctuates throughout the week
- even the day! Water consumption, carb intake,
food intolerances and the menstrual cycle all
have an effect on your body weight but not
necessarily body composition.
23
A food intolerance will cause bloating and water

retention. A litre of water is around a kilo in
weight. This can make the difference between a
‘good’ weigh day and a horrific one.
S C A L E S D O N ’ T TA K E Y O U R L E A N
B O D Y M A S S , H Y D R AT I O N L E V E L S
O R TH E PREVI O U S DAY ’S FO O D
I NTO AC C O U NT.
To track your true progress we recommend
a combination of scales, measurements and
photos. Take them every four weeks and try to be
as consistent as possible - weight and photos
taken in the same place, at the same time, in the
same way to give a true reading.
Remember - muscle is denser than fat. If you

drop a load of fat and put on some lean muscle
mass the number on the scales might surprise
you. Don’t worry about it. If you’re feeling better,
looking better, clothes are fitting better, your
training hard and eating right then you are
definitely on the right track – forget the scales!
24
Part I: Forming a Habit
PA RT I :
FORMING A
HABIT
WEEKS 1- 4
25
Part I: Forming a Habit
WEEK 1 -
BASIC WEIGHTS
OVERVIEW & GOALS

Your first week is all about familiarising yourself
with new exercises and equipment. It’s also the
perfect time to get into the habit of recording all
the weights you use and how many repetitions
you achieve on each part of the workout.
Keeping track of your achievements is absolutely
vital for progression in the weeks to come.
Get set. Don’t forget to carry out a mobility

warm-up before using any weights.
26
Part I: Forming a habit
WEEK 1
DAY 1 PUSH 1 WARM UP INFO
KETTLEBELL GOBLET SQUAT 2x12

01
02 03
WEEK 1
LEG PRESS 2x12

01 02
03 04
WEEK 1
CHEST PRESS MACHINE 2x12

01 02
03 04
WEEK 1
SHOULDER PRESS MACHINE 2x12

01
02 03
WEEK 1
5 MINS EXERCISE BIKE

(RECORD DISTANCE)
01
02
WEEK 1
SHOULDER TAPS 2x12

(6 EACH SIDE)
01 02
03 04
WEEK 1
DAY 2 PULL 1 WARM UP INFO
KETTLEBELL DEADLIFT 2x12

01
02 03
WEEK 1
HAMSTRING CURL 2x12

01 02
03 04
WEEK 1
LAT PULL DOWN 2x12

01
02 03
WEEK 1
SEATED ROW MACHINE 2x12

01
02 03
WEEK 1
5 MINS CROSS TRAINER

01 02
03 04
02 03
WEEK 1
SIDE PLANK 2x20s (EACH SIDE)

01
02 03
WEEK 1
DUMBBELL SPLIT SQUAT 2x24

(12 EACH LEG)
01
02 03
WEEK 1
LEG EXTENSION 2x12

01
02 03
WEEK 1
ASSISTED DIPS 2x12

01
02 03
WEEK 1
ARNOLD PRESS 2x12

01
02 03
WEEK 1
5 MINS TREADMILL WALKING

01
02 03
WEEK 1
SWISS BALL PLANK 2x30s

01
WEEK 1
WALKING LUNGES 2x16

(8 EACH LEG)
01 02
03 04
WEEK 1
GLUTE KICKBACKS 2x12

(EACH LEG)
01
02 03
WEEK 1
V-BAR PULLDOWNS 2x12

01
02 03
WEEK 1
CLOSE GRIP CABLE ROW 2x12

01
02 03
WEEK 1
5 MINS ROWING MACHINE

01
02 03
WEEK 1
COBRAS 2x30s
01
02 03
WEEK 2 -
HEAVIER WEIGHTS & CARDIO
OVERVIEW & GOALS

The aim of your second week is to lift more than
your first week. You should be gaining more
confidence with the movements and beginning
to improve your fitness through increased
intensity. Look back at your weights from last
week. If you hit 12 reps on your second set, your
first set this week needs to be heavier. Just
make sure you can maintain good form - don’t
sacrifice technique for a heavier weight.
This week also sees the introduction of interval

training - working at high intensity for a set
period, followed by rest. This takes your heart
rate to a higher level than normal for short
periods, then gives it a break to allow it to come
back down. This type of training burns more fat
during and after the session. It also increases
the strength of your heart and lungs.
51
Get set. Don’t be afraid to fail. Hitting 10 reps

is better than 12 - it just shows you’re pushing
yourself.
52
WEEK 2

01
02 03
WEEK 2
LEG PRESS 2x12

01
02 03
WEEK 2

01
02 03
WEEK 2

01
02 03
WEEK 2
SHOULDER TAPS 2x16

(8 EACH SIDE)
01 02
03 04
WEEK 2
2 MINS EXERCISE BIKE HIGH LEVEL,

WORK HARD, 1 MIN LOW LEVEL, SLOW.
x4. AND COOL DOWN.
01
02 03
WEEK 2

01
02 03
WEEK 2
HAMSTRING CURL 2x12

01
02 03
WEEK 2
LAT PULL DOWN 2x12

01
02 03
WEEK 2

01
02 03
WEEK 2
SIDE PLANK 2x25s EACH SIDE

01
02 03
WEEK 2
2 MINS CROSS TRAINER HIGH LEVEL,

x4. AND COOL DOWN.
01
02 03
WEEK 2
DUMBBELL SPLIT SQUAT

2x12 EACH LEG
01
02 03
WEEK 2
LEG EXTENSION 2x12

01
02 03
WEEK 2
ASSISTED DIPS 2x12

01
02 03
WEEK 2
ARNOLD PRESS 2x12

01
02 03
WEEK 2

01
WEEK 2
2 MINS TREADMILL HILL, WALK FAST,

HANDS OFF, 1 MIN WALK SLOW,
HANDS ON. x4. AND COOL DOWN.
01
02 03
WEEK 2
WALKING LUNGES 2x16

(8 EACH LEG)
01 02
03 04
WEEK 2

(EACH LEG)
01
02 03
WEEK 2

01
02 03
WEEK 2

01
02 03
WEEK 2
COBRAS 2x35s
01
02 03
WEEK 2
2 MINS ROWING MACHINE WORK HARD,

1 MIN SLOW. x4. AND COOL DOWN.
01
02 03
WEEK 3 -
HEAVIER WEIGHTS & HIIT
OVERVIEW & GOALS

This week we’re aiming to lift more, consolidate
your technique and improve your fitness level
by switching up the cardio. As always, we’re
looking to lift more weight than the week before.
We’re going to practice pushing yourself and
boost your confidence in the movements you are
performing.
We’re reducing the length of cardio intervals

so you’re able to do more work. By working for
one minute rather than two, you’ll be able to
perform at a higher intensity - you won’t need to
worry about running out of energy. We want your
exertion and heart rate to be higher than last
week. Pushing your limits will make you fitter,
stronger and leaner.
Get set. Remember to keep recording your

weights and reps as you make progress.
77
WEEK 3

01
02 03
WEEK 3
LEG PRESS 2x12

01
02 03
WEEK 3

01
02 03
WEEK 3

01
02 03
WEEK 3
SHOULDER TAPS 2x18

(9 EACH SIDE)
01 02
03 04
WEEK 3
1 MIN EXERCISE BIKE HIGH LEVEL,

x6. AND COOL DOWN.
01
02 03
WEEK 3

01
02 03
WEEK 3
HAMSTRING CURL 2x12

01
02 03
WEEK 3
LAT PULL DOWN 2x12

01
02 03
WEEK 3

01
02 03
WEEK 3
SIDE PLANK 2x30s EACH SIDE

01
02 03
WEEK 3
1 MIN CROSS TRAINER HIGH LEVEL,

X6. AND COOL DOWN.
01
02 03
WEEK 3

(12 EACH LEG)
01
02 03
WEEK 3
LEG EXTENSION 2x12

01
02 03
WEEK 3
ASSISTED DIPS 2x12

01
02 03
WEEK 3
ARNOLD PRESS 2x12

01
02 03
WEEK 3

01
WEEK 3
1 MIN TREADMILL HILL, WALK FAST /

JOG / RUN, HANDS OFF, 1 MIN WALK
SLOW, HANDS ON. x6. AND COOL DOWN.
01
02 03
WEEK 3
WALKING LUNGES 2x16

(8 EACH LEG)
01 02
03 04
WEEK 3

(EACH LEG)
01
02 03
WEEK 3

01
02 03
WEEK 3

01
02 03
WEEK 3
COBRAS 2x40s
01
02 03
WEEK 3
1 MIN ROWING MACHINE WORK HARD,

1 MIN SLOW. x6. AND COOL DOWN.
01
02 03
WEEK 4 -
INCREASED VOLUME & CHOICE
OF CARDIO
OVERVIEW & GOALS

Just like before, this week we’re aiming to lift
more than last week. One way to do this is to
reduce the number of repetitions. Now we are
four weeks into the plan, we can increase the
volume (i.e. the total you lift in a session) by
adding an extra set. This will make your muscles
work harder and burn more fat.
To keep your training enjoyable, you can select

the type of cardio you enjoy the most. Decide
between working hard and resting, or working
constantly at a slower pace - they both have
their own merits.
Get set. Choose cardio that works best for you -

whichever one you enjoy the most.
102
WEEK 4

01
02 03
WEEK 4
LEG PRESS 3x10

01
02 03
WEEK 4

01
02 03
WEEK 4

01
02 03
WEEK 4
SHOULDER TAPS 2x20

(10 EACH SIDE)
01 02
03 04
WEEK 4
CARDIO OPTION 1:
1 MIN WORK / 1 MIN REST ON
EQUIPMENT OF CHOICE x8
OR
CARDIO OPTION 2:
15 MINS ON EQUIPMENT OF CHOICE
AT A MANAGEABLE LEVEL.
WEEK 4

01
02 03
WEEK 4
HAMSTRING CURL 3x10

01 02
03 04
WEEK 4
LAT PULLDOWN 3x10

01
02 03
WEEK 4

01
02 03
WEEK 4
SIDE PLANK 2x35s (EACH SIDE)

01
02 03
WEEK 4
CARDIO OPTION 1:
OR
CARDIO OPTION 2:
WEEK 4

(12 EACH LEG)
01
02 03
WEEK 4
LEG EXTENSION 3x10

01
02 03
WEEK 4
ASSISTED DIPS 3x10

01
02 03
WEEK 4
ARNOLD PRESS 3x10

01
02 03
WEEK 4

01
WEEK 4
CARDIO OPTION 1:
OR
CARDIO OPTION 2:
WEEK 4
WALKING LUNGES 2x12

(6 EACH LEG)
01 02
03 04
WEEK 4

(10 EACH LEG)
01
02 03
WEEK 4

01
02 03
WEEK 4

01
02 03
WEEK 4
COBRAS 2x45s
01
02 03
WEEK 4
CARDIO OPTION 1:
OR
CARDIO OPTION 2:
PROGRESS
CHECK:
END OF PART I
You’ve completed Part I - well done! Your body
is now stronger and you are more confident
at performing the lifts you’ve learned so far.
But this is just the beginning. To advance your
training we need to move you away from the
machines, put you on the free weights and get
you lifting heavier loads.
Don’t panic - free weights won’t make you bulky.

Muscle can only be gained with a calorie surplus
(i.e. eating lots). Keeping your nutrition in check
will ensure your muscle building stays down.
Also, as a woman, your testosterone levels are
likely quite low. This makes it impossible for most
women to easily gain as much muscle as men.
Just remember - progressively lifting weights is
the key to building a lean, healthy body.
127
Give yourself a huge pat on the back for being

consistent and sticking to the task at hand. If you
haven’t been as consistent as you’d like, a new
month starts now. And with it, the opportunity
to improve any mistakes you made previously. If
you’ve stuck to the program and haven’t seen
any changes, it’s more than likely your diet is to
blame. Good nutrition is just as important for fat
loss as the physical training, if not more so.
128
Part II: The next level
PART II:
THE NEXT LEVEL
WEEKS 5-8
129
WEEK 5 -
BASIC WEIGHTS
OVERVIEW & GOALS

We’re going to kick off Part II by introducing
more complex movements into your training.
If you struggle to perform these, don’t worry -
alternatives will be offered. The overarching
goal of the next four weeks is to continue to
increase your strength and introduce more
variety into your cardio routine.
Get set. A brand new phase offers you the

chance to rectify mistakes made in the past.
130
WEEK 5
DAY 1 LOWER BODY 1 WARM UP INFO

(12 EACH LEG)
01
02 03
WEEK 5
LEG PRESS 3x10

01
02 03
WEEK 5
REVERSE LUNGES 3x16

(8 EACH LEG)
01 02
03 04
WEEK 5
HAMSTRING CURL 3x10

01
02 03
WEEK 5
TRX PIKES 3x10

01
02 03
WEEK 5
AND TRX KNEES TO CHEST

3x20 (10 EACH LEG)
01
02 03
WEEK 5
CARDIO OPTION 1: 1 MIN WORK / 1 MIN REST ON

(ALTERNATE) VIPR SQUAT AND PRESS (1 MIN) AND
VIPR LUNGE AND UPPERCUT (1 MIN) x8
01 02
03 04
WEEK 5
CARDIO OPTION 2: 15 MINS ON EQUIPMENT OF CHOICE.

WORK HARD AND RECORD DISTANCE OR CALORIES
BURNED AS A TARGET FOR FUTURE SESSIONS.
01
WEEK 5
DAY 2 UPPER BODY 1 WARM UP INFO
UNDERHAND PULL DOWN 3x10

01
02 03
WEEK 5

01
02 03
WEEK 5
NEGATIVE PRESS UPS 3x5

01
02 03
WEEK 5
ASSISTED DIPS 3x10

01
02 03
WEEK 5
SHOULDER PRESS 3x10

01
02 03
WEEK 5
LYING LEG RAISES 3x10

01
02 03
WEEK 5
AND LYING LEG KICKS 3x20

(10 EACH LEG)
01 02
03 04
WEEK 5
CARDIO OPTION 1: 1 MIN WORK / 1 MIN

REST ON (ALTERNATE) BATTLE ROPES
(1 MIN) AND BURPEES (1 MIN) x8
01
02 03
WEEK 5
CARDIO OPTION 2: 15 MINS ON EQUIPMENT

OF CHOICE. WORK HARD AND RECORD DISTANCE OR
CALORIES BURNED AS A TARGET FOR FUTURE SESSIONS.
01
WEEK 5
BARBELL OR TRAP BAR DEADLIFT

3x10 (OR DOUBLE KETTLEBELL)
01
02 03
WEEK 5
STEP UPS 3x10 EACH LEG

01 02
03 04
WEEK 5
LEG EXTENSION 3x10

01
02 03
WEEK 5

01
02 03
WEEK 5
SEATED BALL TWISTS 3x20

(10 EACH SIDE)
01
02 03
WEEK 5
AND BALL TOE TOUCHES 3x15

01
02 03
WEEK 5

(ALTERNATE) BOXING BAG 10 PUNCHES 10 HIGH
KNEES (1 MIN) AND 10 PUNCHES 1 BURPEE (1 MIN) x8
01 02
03 04
WEEK 5

01
WEEK 5
V-BAR PULL DOWNS 3x10

01
02 03
WEEK 5
RENEGADE ROWS 3x12

(6 EACH ARM)
01 02
03 04
WEEK 5
CLOSE GRIP KNEE PRESS UPS 3x10

(HANDS ON A BOX IF TOO HARD)
01
02 03
WEEK 5
INCLINE PRESS MACHINE 3x10

01
02 03
WEEK 5
PUSH PRESS 3x10

01
02 03
WEEK 5
BOSU SIDE PLANK 3x30s

(EACH SIDE)
01
02 03
WEEK 5
AND BOSU FRONT PLANK 3x30-60s

01
02
WEEK 5

x8 ALTERNATE DUMBBELL PUSH PRESS (1 MIN)
AND ROWER / BIKE (1 MIN) x8
01 02
03 04
WEEK 5
CARDIO OPTION 2: 15 MINS ON EQUIPMENT

OF CHOICE. WORK HARD AND RECORD DISTANCE OR
CALORIES BURNED AS A TARGET FOR FUTURE SESSIONS.
01
WEEK 6 -
INCREASED WEIGHT ON
COMPLEX MOVEMENTS
OVERVIEW & GOALS

This week we’re going to consolidate your
new movements and build your confidence at
performing them. Once again, we’re aiming to
increase the weight from last week. And just
like before, don’t worry if you don’t hit 10 reps.
Record your reps and weights, then use them
as targets you can beat next time. And if you
enjoyed one particular cardio option, feel free
to repeat it.
Get set. Genuine enjoyment is the key to making

real progress.
165
WEEK 6
BARBELL BACK SQUAT 3x10

(OR KETTLEBELL GOBLET SQUAT)
01
02 03
WEEK 6
LEG PRESS 3x10

01 02
03 04
WEEK 6
REVERSE LUNGES 3x16

(8 EACH LEG)
01 02
03 04
WEEK 6
HAMSTRING CURL 3x10

01
02 03
WEEK 6
TRX PIKES 3x10

01
02 03
WEEK 6
AND TRX KNEES TO CHEST 3x20

(10 EACH LEG)
01
02 03
WEEK 6

01 02
03 04
WEEK 6

01
WEEK 6

01
02 03
WEEK 6

01
02 03
WEEK 6

01
02 03
WEEK 6
ASSISTED DIPS 3x10

01
02 03
WEEK 6
SHOULDER PRESS 3x10

01
02 03
WEEK 6

01
02 03
WEEK 6

(10 EACH LEG)
01
02 03
WEEK 6

01 02
03 04
WEEK 6

01
WEEK 6

01
02 03
WEEK 6
STEP UPS x20 (10 EACH LEG)

01 02
03 04
WEEK 6

01
02 03
WEEK 6
LEG EXTENSION 3x10

01
02 03
WEEK 6

(10 EACH SIDE)
01
02 03
WEEK 6

(ALTERNATE) 10 VIPR SQUAT & PRESS AND
BURPEE (1 MIN) x8
01 02
03 04
WEEK 6

01
WEEK 6

01
02 03
WEEK 6
RENEGADE ROWS 3x12

(6 EACH ARM)
01 02
03 04
WEEK 6

01
02 03
WEEK 6

01
02 03
WEEK 6
PUSH PRESS 3x10

01
02 03
WEEK 6

(EACH SIDE)
01
02 03
WEEK 6

01
02
WEEK 6

X8 ALTERNATE DUMBBELL PUSH PRESS (1 MIN)
WITH CARDIO OF CHOICE (1 MIN) X8
01 02
03 04
WEEK 6

01
WEEK 7 -
REDUCED REPETITIONS FOR LIFTS
OVERVIEW & GOALS
This week we’re going to increase the weight of
your lifts and the overall volume (i.e. number of
sets) so your muscles become stronger. You’ll
also burn more calories during sessions and
outside sessions. The aim is to increase the
weight from last week - this is a necessity as
the required repetitions have been reduced,
which means you can lift more. As always, if you
enjoyed one particular cardio option feel free to
repeat it.
Get set. For real progress, remember to stick

to a healthy nutritional plan.
199
WEEK 7
DOUBLE KETTLEBELL GOBLET SQUAT 4x8

(OR BARBELL BACK SQUAT)
01
02 03
WEEK 7
LEG PRESS 4x8

01 02
03 04
WEEK 7
REVERSE LUNGES 4x12

(6 EACH LEG)
01 02
03 04
WEEK 7
HAMSTRING CURL 3x15

01
02 03
WEEK 7
TRX PIKES 4x10

01
02 03
WEEK 7
AND TRX KNEES TO CHEST 4x20

(10 EACH LEG)
01
02 03
WEEK 7

01 02
03 04
WEEK 7

01
WEEK 7
UNDERHAND PULLDOWN 4x8

01
02 03
WEEK 7

01
02 03
WEEK 7

01
02 03
WEEK 7
ASSISTED DIPS 4x8

01
02 03
WEEK 7
SHOULDER PRESS 4x8

01
02 03
WEEK 7

01
02 03
WEEK 7

(10 EACH LEG)
01 02
03 04
WEEK 6

01 02
03 04
WEEK 6

01
WEEK 7

01
02 03
WEEK 7
STEP UPS 4x16 (8 EACH LEG)

01 02
03 04
WEEK 7
LEG EXTENSION 3x15

01
02 03
WEEK 7

01
02 03
WEEK 7

(10 EACH SIDE)
01
02 03
WEEK 7
AND BALL TOE TOUCHES 4x15

01
02 03
WEEK 7

BURPEE (1 MIN) x8
01 02
03 04
WEEK 7

01
WEEK 7

01
02 03
WEEK 7
RENEGADE ROWS 3x12

(6 EACH ARM)
01 02
03 04
WEEK 7

01
02 03
WEEK 7

01
02 03
WEEK 7
PUSH PRESS 4x8

01
02 03
WEEK 7

(EACH SIDE)
01
02 03
WEEK 7

01
02
WEEK 7

ALTERNATE DUMBBELL PUSH PRESS (1 MIN) x8 AND
CARDIO OF CHOICE (1 MIN) x10
01 02
03 04
WEEK 7

01
WEEK 8 -
INCREASED WEIGHT ON
COMPLEX MOVEMENTS
OVERVIEW & GOALS

Following last week’s reduction of repetitions,
the aim this week is to once again increase
weight. Continue to work hard in whatever cardio
option you choose. If you find you’re going for
the easy option, now is a good time to mix it up.
Get set. Remember - stronger muscles burn

calories all the time.
234
WEEK 8

(OR DOUBLE KETTLEBELL GOBLET SQUAT)
01
02 03
WEEK 8
LEG PRESS 4x8

01 02
03 04
WEEK 8
REVERSE LUNGES 4x12

(6 EACH LEG)
01 02
03 04
WEEK 8
HAMSTRING CURL 3x15

01
02 03
WEEK 8
TRX PIKES 4x10

01
02 03
WEEK 8
AND TRX KNEES TO CHEST

4x20 (10 EACH LEG)
01
02 03
WEEK 8

01 02
03 04
WEEK 8

01
WEEK 8

01
02 03
WEEK 8

01
02 03
WEEK 8

01
02 03
WEEK 8
ASSISTED DIPS 4x8

01
02 03
WEEK 8
SHOULDER PRESS 4x8

01
02 03
WEEK 8

01
02 03
WEEK 8

(10 EACH LEG)
01
02 03
WEEK 8

01 02
03 04
WEEK 8

01
WEEK 8

01
02 03
WEEK 8
STEP UPS 4x8 EACH LEG

01 02
03 04
WEEK 8
LEG EXTENSION 3x15

01
02 03
WEEK 8

01
02 03
WEEK 8

(10 EACH SIDE)
01
02 03
WEEK 8
BALL TOE TOUCHES 4x15

01
02 03
WEEK 8

BURPEE (1 MIN) x8
01 02
03 04
WEEK 8

01
WEEK 8

01
02 03
WEEK 8
RENEGADE ROWS 3x12

(6 EACH ARM)
01 02
03 04
WEEK 8

01
02 03
WEEK 8

01
02 03
WEEK 8
PUSH PRESS 4x8

01
02 03
WEEK 8

(EACH SIDE)
01
02 03
WEEK 8
BOSU FRONT PLANK 4x30-60s

01
02
WEEK 8

x8 ALTERNATE DUMBBELL PUSH PRESS (1 MIN) AND
CARDIO OF CHOICE (1 MIN) x10
01 02
03 04
WEEK 8

01
PROGRESS
CHECK:
END OF PART II
You’ve completed Part II and your body is even
stronger, leaner and firmer. Excellent work!
You have several options going forwards - it’s

up to you to discover what works best for you.
Part III will showcase different scenarios for you
to advance your strength, fitness and fat loss.
It’s important to find what you enjoy, but keep in
mind your training needs to be effective - you’ve
joined the gym to get results.
If you have an event coming up soon, now is the

time to really focus on your nutrition and get the
best result you can over the next 4 weeks. As
before, if you stuck to the plan and haven’t seen
any noticeable changes, it’s fairly likely your food
intake is to blame.
269
Congratulations again for finishing Part II and

sticking to your plan for 8 whole weeks. Even if
the weight isn’t dropping as fast as you’d like,
your body is still getting stronger. And this is the
best method for long term weight management
as a strong body keeps burning calories 24/7.
270
Part III: Mixing things up
PART III:
MIXING THINGS UP
WEEKS 9-12
271
WEEK 9 -
STRAIGHT SETS & HIIT
OVERVIEW & GOALS

Part III is all about showcasing the different
- but effective - fat burning options you can
utilise. This week follows a similar pattern to
the previous eight weeks, with the main focus
on increasing your strength throughout the bulk
of the session, followed by a separate cardio
section at the end in the form of HIIT or steady
state cardio.
Now you’ve established a solid strength base

we can increase the volume (i.e. total lifted
in a session) and introduce more advanced
exercises. The core work is condensed into two
sessions per week.
Get set. If you enjoy the strength aspect of

training, this week offers a great template to
follow over the months to come.
272
WEEK 9

01
02 03
WEEK 9
LEG PRESS 4x8

01 02
03 04
WEEK 9
REVERSE LUNGES 4x12

(6 EACH LEG)
01 02
03 04
WEEK 9
SINGLE LEG ROMANIAN

DEADLIFTS 3x10
01
02 03
WEEK 9
HAMSTRING CURL 3x15

01
02 03
WEEK 9
CARDIO OPTION 1: 30s ON 30s OFF ANY HIGH INTENSITY

EXERCISE YOU WANT x12 (EG ROWING, TREADMILL,
BIKE, BATTLE ROPES, BURPEES, HIGH KNEES)
01
WEEK 9

01
WEEK 9
ASSISTED WIDE GRIP PULL UPS 4x8

01
02 03
WEEK 9
BENT OVER ROW 4x8

01
02 03
WEEK 9
BARBELL BENCH PRESS 4x8

01
02 03
WEEK 9
CLOSE GRIP BENCH PRESS 4x8

01
02 03
WEEK 9
SHOULDER PRESS 4x8

01
02 03
WEEK 9
LATERAL RAISE 3x10

01
02 03
WEEK 9
DRAGON FLAGS 3x5

01
02 03
WEEK 9
V-SITS 3x12
01
02 03
WEEK 9
HANGING LEG RAISES 4x10

01
02 03
WEEK 9
REVERSE CRUNCHES 4x20

(10 EACH LEG)
01
02 03
WEEK 9

01
02 03
WEEK 9

01
WEEK 9
DOUBLE KETTLEBELL 4x8 (OR

BARBELL OR TRAP BAR DEADLIFT)
01
02 03
WEEK 9
FRONT SQUAT 4x8

01
02 03
WEEK 9
LOW BOX STEP UP WITH

REVERSE LUNGE 3x16 (8 EACH LEG)
01
02 03
WEEK 9
LEG EXTENSION 3x15

01
02 03
WEEK 9

01
02 03
WEEK 9

01
02
WEEK 9

01
WEEK 9
NEUTRAL GRIP PULL UPS 4x8

01
02 03
WEEK 9
SINGLE ARM DUMBBELL ROWS 4x8

01
02 03
WEEK 9
DUMBBELL BENCH PRESS 4x8

01
02 03
WEEK 9
ASSISTED DIPS 4x8

01
02 03
WEEK 9
UPRIGHT ROW 3x10

01
02 03
WEEK 9
FACE PULLS 3x15

01
02 03
WEEK 9
HAND OR BAR ROLLOUTS 3x5

01
02 03
WEEK 9
BACK EXTENSION 3x12

01
02 03
WEEK 9
HANGING LEG RAISES 4x10

01
02 03
WEEK 9
INCLINE SIT UPS 4x10

01
02 03
WEEK 9

01
02 03
WEEK 9

01
Part III: Mixing it up
WEEK 10 -
SUPERSETS
OVERVIEW & GOALS

This week we’ll be showcasing the superset
technique, combining two exercises in sequence
with no rest between them. For example, doing
squats and going straight onto bench pressing,
followed by a rest. There are many options
when it comes to supersets - we’re going to be
focusing on four main areas.
The aim is the same - lift as heavy as possible

to get maximum benefit from the technique. But
be warned - due to the combination of exercises
you will really struggle to lift the same as you
have done previously. Your heart rate is so much
higher so your work rate will be compromised -
don’t expect to lift the same amount or progress
at the same rate.
Get set. Supersets can power up your routine

in record time.
311
WEEK 10
LOWER BODY (ANTERIOR AND POSTERIOR

DAY 1 / FRONT AND BACK / THE WHOLE LEG)
WARM UP INFO

01
02 03
WEEK 10

DAY 1 / FRONT AND BACK / THE WHOLE LEG)
WARM UP INFO
ROMANIAN DEADLIFTS 4x8

01
02 03
WEEK 10

DAY 1 / FRONT AND BACK / THE WHOLE LEG) WARM UP INFO
LEG PRESS 4x8

01 02
03 04
WEEK 10

REVERSE LUNGES 4x6

(EACH LEG)
01 02
03 04
WEEK 10

KETTLEBELL FRONT SQUATS 4x8

01
02 03
WEEK 10

WALKING LUNGES 4x6

(EACH LEG)
01 02
03 04
WEEK 10

HAMSTRING CURL 3x15

01 02
03 04
WEEK 10

LEG EXTENSIONS 3x15

01
02 03
WEEK 10


EXERCISE YOU WANT x8 (EG ROWING, TREADMILL, BIKE,
BATTLE ROPES, BURPEES, HIGH KNEES)
01
02 03
WEEK 10


01
WEEK 10
UPPER BODY (ANTERIOR AND POSTERIOR

DAY 2 / FRONT AND BACK / THE TORSO) WARM UP INFO
ASSISTED CHINS 4x8

01
02 03
WEEK 10
ASSISTED DIPS 4x8

01
02 03
WEEK 10


01
02 03
WEEK 10

DUMBBELL BENCH ROWS

4x8 (EACH ARM)
01
02 03
WEEK 10

UNDERHAND PULL DOWNS 4x8

01
02 03
WEEK 10

DUMBBELL PUSH PRESS 4x8

01
02 03
WEEK 10

CABLE TRICEP PUSH DOWNS 4x10

01
02 03
WEEK 10

CABLE BICEP CURLS 4x10

01
02 03
WEEK 10


01
02 03
WEEK 10


01
WEEK 10
LOWER BODY (SAME MUSCLE GROUP, THIS

DAY 3 SESSION WILL BE HAMSTRING & GLUTE FOCUSED) WARM UP INFO
DEADLIFT 4x8
01
02 03
WEEK 10

CABLE PULL THROUGHS 4x10

01
02 03
WEEK 10

BARBELL HIP THRUSTS 4x8

01
02 03
WEEK 10


01
02 03
WEEK 10

ROMANIAN DEADLIFTS 4x8

01
02 03
WEEK 10

STEP UPS 4x8 (EACH LEG)

01 02
03 04
WEEK 10

LYING LEG CURLS 4x10

01
02 03
WEEK 10

WALKING LUNGES 4x10

01 02
03 04
WEEK 10

DAY 3 / FRONT AND BACK / THE WHOLE LEG!) WARM UP INFO

01
02 03
WEEK 10

DAY 3 / FRONT AND BACK / THE WHOLE LEG!) WARM UP INFO

BURNED AS A TARGET FOR FUTURE SESSIONS
01
WEEK 10
DAY 4 FULL BODY 1 (EVERYTHING!) WARM UP INFO
BENT OVER ROWS 4x8

01
02 03
WEEK 10
JUMP SQUATS 4x8

01
02
WEEK 10

01
02 03
WEEK 10

(12 EACH LEG)
01
02 03
WEEK 10
ASSISTED PULL UPS 4x8

01
02 03
WEEK 10
SINGLE LEG ROMANIAN

DEADLIFTS 4x8
01
02 03
WEEK 10
CLOSE GRIP BENCH PRESS 4x8

01
02 03
WEEK 10
AND WALKING LUNGES 4x8

01 02
03 04
WEEK 10

01
02 03
WEEK 10

01
WEEK 11 -
HEAVIER CIRCUITS
OVERVIEW & GOALS

This week we’re looking at circuit training with
heavy weights. Combining four exercises in
sequence with no rest in-between is even more
demanding than supersets, so the weights used
will need to be adjusted accordingly.
Despite the extra demand, the aim is still to lift

as heavy as possible to get maximum benefit.
Again - be warned. Due to the combination of
exercises here you will really struggle to lift the
same as before, so don’t expect to progress at
the same rate.
Get set. Manage your expectations when

increasing the demands on your body at
this stage.
352
WEEK 11
DAY 1 QUADRICEPS AND BACK WARM UP INFO
BACK SQUAT 4x8

01
02 03
WEEK 11
FRONT SQUATS 4x8

01
02 03
WEEK 11
DUMBBELL SPLIT SQUATS

4x20 (10 EACH LEG)
01
02 03
WEEK 11
JUMP SQUATS 4x10

01
02
WEEK 11
ASSISTED CHINS 4x8

01
02 03
WEEK 11
DUMBBELL ROWS 4x8

01
02 03
WEEK 11
CLOSE GRIP CABLE ROWS 4x10

01
02 03
WEEK 11
DUMBBELL CURLS 4x10

01
02 03
WEEK 11

01
02 03
WEEK 11

01
WEEK 11
DAY 2 HAMSTRINGS AND CHEST WARM UP INFO
DEADLIFT 4x8
01
02 03
WEEK 11
SINGLE ROMANIAN DEADLIFTS

4x16 (8 EACH LEG)
01
02 03
WEEK 11
HAMSTRING CURLS 4x10

01 02
03 04
WEEK 11
WALKING LUNGES 4x16

(8 EACH LEG)
01 02
03 04
WEEK 11

01
02 03
WEEK 11
INCLINE DUMBBELL
BENCH PRESS 4x8
01
02 03
WEEK 11
DUMBBELL FLYES 4x10

01
02 03
WEEK 11
DUMBBELL SKULL
CRUSHERS 4x10
01
02 03
WEEK 11

01
02 03
WEEK 11

01
WEEK 11
DAY 3 Full body isolation (one muscle at a time) WARM UP INFO
LEG PRESS 4x8

01 02
03 04
WEEK 11
HAMSTRING CURL 4x10

01
02 03
WEEK 11
LEG EXTENSION 4x10

01
02 03
WEEK 11
WALKING LUNGES 4x16

(8 EACH LEG)
01 02
03 04
WEEK 11
BENCH PRESS 4x8

01
02 03
WEEK 11
DUMBBELL BENCH ROWS 4x8

01
02 03
WEEK 11
DUMBBELL BICEP CURLS 4x10

01
02 03
WEEK 11
DUMBBELL SKULL
CRUSHERS 4x10
01
02 03
WEEK 11

01
02 03
WEEK 11

01
WEEK 11
Full body compounds (several muscles

DAY 4 at a time) WARM UP INFO
BACK SQUAT 4x8

01
02 03
WEEK 11

ASSISTED CHINS 4x8

01
02 03
WEEK 11

WALKING LUNGES 4x16

(8 EACH LEG)
01 02
03 04
WEEK 11

PRESS UPS 4x10

01
02 03
WEEK 11

DEADLIFT 4x8
01
02 03
WEEK 11

NEUTRAL GRIP CHINS 4x8

01
02 03
WEEK 11


01 02
03 04
WEEK 11

ASSISTED DIPS 4x10

01
02 03
WEEK 11


01
02 03
WEEK 11


01
WEEK 12 -
LIGHTER CIRCUITS
OVERVIEW & GOALS

In this final week we’re going to use the
technique of circuit training with higher
volume (i.e. more repetitions with less weight.)
Remember - combining four exercises in
sequence with no rest is incredibly demanding,
so the weights will be adjusted accordingly.
Unlike last week, we’re actually looking to go

lighter here due to the increase in repetitions.
We’re focusing on the heart and lungs as
well as the target muscles being worked by
the resistance exercises. Again, due to the
combination of exercises here don’t expect to
lift the same weights as earlier in the plan.
Get set. Exerting more and more effort over

time will yield tangible results.
393
WEEK 12
BACK SQUAT 3x15

01
02 03
WEEK 12
FRONT SQUATS 3x20

01
02 03
WEEK 12
DUMBBELL SPLIT SQUATS

3x10 (EACH LEG)
01
02 03
WEEK 12
JUMP SQUATS 3x15

01
02
WEEK 12
ASSISTED CHINS 3x15

01
02 03
WEEK 12
DUMBBELL ROWS 3x20

(20 EACH ARM)
01
02 03
WEEK 12
SEATED CABLE ROWS 3x20

01
02 03
WEEK 12
DUMBBELL CURLS 3x20

01
02 03
WEEK 12

01
02 03
WEEK 12

01
WEEK 12
DEADLIFT 3x15
01
02 03
WEEK 12
SINGLE LEG ROMANIAN DEADLIFTS

3x24 (12 EACH LEG)
01
02 03
WEEK 12
HAMSTRING CURLS 3x20

01 02
03 04
WEEK 12
WALKING LUNGES 3x20

(10 EACH LEG)
01 02
03 04
WEEK 12

01
02 03
WEEK 12
INCLINE DUMBBELL
BENCH PRESS 3x15
01
02 03
WEEK 12
DUMBBELL FLYES 3x20

01
02 03
WEEK 12
DUMBBELL SKULL CRUSHERS 3x20

01
02 03
WEEK 12

01
02 03
WEEK 12

01
WEEK 12
DAY 3 FULL BODY ISOLATION WARM UP INFO
LEG PRESS 3x15

01 02
03 04
WEEK 12
HAMSTRING CURL 3x20

01 02
03 04
WEEK 12
LEG EXTENSION 3x20

01
02 03
WEEK 12
WALKING LUNGES 3x20

(10 EACH LEG)
01 02
03 04
WEEK 12
BENCH PRESS 3x15

01
02 03
WEEK 12
DUMBBELL BENCH ROWS 3x15

01
02 03
WEEK 12
DUMBBELL BICEP CURLS 3x20

01
02 03
WEEK 12
DUMBBELL SKULL
CRUSHERS 3x20
01
02 03
WEEK 12

01
02 03
WEEK 12

01
WEEK 12
DAY 4 FULL BODY WARM UP INFO
BACK SQUAT 3x15

01
02 03
WEEK 12
ASSISTED CHINS 3x15

01
02 03
WEEK 12
WALKING LUNGES 3x20

(10 EACH LEG)
01 02
03 04
WEEK 12
KNEE PRESS UPS 3x10

01
02 03
WEEK 12
DEADLIFT 3x15
01
02 03
WEEK 12
ASSISTED UNDERHAND
CHINS 3x15
01
02 03
WEEK 12

01 02
03 04
WEEK 12
ASSISTED DIPS 3x20

01
02 03
WEEK 12

01
02 03
WEEK 12

01
PROGRESS
CHECK:
END OF PART III
Congratulations! You’ve reached the end of
Set to Sweat.
Making it to the end of a 12-week plan is an

incredible achievement - you’re now armed with
a variety of different techniques for training your
body to achieve fat loss. You’ve seen how routine
variation is vital for long term progress. You’ve
found that strength - and not how many calories
you burn per session - is the best indicator of a
successful program.
Looking to your future training and maintaining

momentum, we recommend the exercises from
Week 9 as a good base point to keep returning to.
It will help you ensure your body is continuing to
grow stronger over time.
434
If you feel stronger but haven’t seen visible changes

over the course of three months, chat to one of our
easyGym trainers to see where your nutrition maybe
hindering your results.
WELL DONE, AND KEEP UP THE

EXCELLENT WORK!
435

Set To Sweat

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SET TO SWEAT?

18 TRACKING YOUR PROGRESS

20 PART I: FORMING A HABIT

126 PART II: THE NEXT LEVEL

273 PART III: MIXING IT UP

ARE YOU ALL

WHEN YOU FIRST HIT THE GYM,

When you start seeing improvements to your

No matter what your goals are, all sensible

WHETHER IT’S THE AMOUNT OF

If you’re unsure about any of the equipment or exercises

WEEK 1 BASIC WEIGHTS

WEEK 2 HEAVIER WEIGHTS & CARDIO

WEEK 3 HEAVIER WEIGHTS & HIIT

WEEK 4 INCREASED VOLUME & CHOICE OF CARDIO

WEEK 5 COMPLEX MOVEMENTS & NEW HIIT OPTIONS

WEEK 6 INCREASED WEIGHT ON COMPLEX MOVEMENTS

WEEK 7 REDUCED REPETITIONS FOR LIFTS

WEEK 8 INCREASED WEIGHT ON COMPLEX MOVEMENTS

WEEK 9 STRAIGHT SETS & HIIT

WEEK 11 HEAVIER CIRCUITS

WEEK 12 LIGHTER CIRCUITS

x10 REVERSE LUNGES

x10 LYING LEG KICKS

x10 OPEN BOOKS (EACH SIDE)

x10 GLUTE BRIDGE

REVERSE LUNGES x10

LYING LEG KICKS x10

OPEN BOOKS x10

GLUTE BRIDGE x10

A mobility warm up is simply the exercise you

COOL DOWN STRETCHES

20s EACH STRETCH = 2 MINS

THIS GUIDE HAS BEEN DESIGNED

Good nutrition is central to your success - you

Protein is number one. Meat, fish, vegetarian

Fats Fats keep you full, absorb vitamins and are

Vegetables can be eaten in vast quantities

Carbohydrates raise blood sugar, so choosing

If you stick to these fundamental nutritional

A few final tips to help with your decision making

WH EN PEO PLE SAY TH EY WANT

Judging success by weight alone is unreliable

A food intolerance will cause bloating and water

Remember - muscle is denser than fat. If you

OVERVIEW & GOALS

Get set. Don’t forget to carry out a mobility

DAY 1 PUSH 1 WARM UP INFO

KETTLEBELL GOBLET SQUAT 2x12

DAY 1 PUSH 1 WARM UP INFO

LEG PRESS 2x12

DAY 1 PUSH 1 WARM UP INFO

CHEST PRESS MACHINE 2x12

DAY 1 PUSH 1 WARM UP INFO

SHOULDER PRESS MACHINE 2x12

DAY 1 PUSH 1 WARM UP INFO

5 MINS EXERCISE BIKE

DAY 1 PUSH 1 WARM UP INFO

SHOULDER TAPS 2x12

DAY 2 PULL 1 WARM UP INFO

KETTLEBELL DEADLIFT 2x12

DAY 2 PULL 1 WARM UP INFO

HAMSTRING CURL 2x12