My Weights Program

Welcome to your Weights program!

This program has been created based on your weight, height and goals.

It's a powerful program that, when followed consistently, can bring amazing results!

Before you get started, it's important to note a few things:

Use the videos in the workouts to guide you.

Try to complete the reps/sets for each exercise before moving onto the next one.
Complete the exercises in the order they appear.
Focus on good form, even if that means you cannot complete the reps/sets.
If you are unable to do a workout due to injury or you want to swap a home/gym workout, you can update your program at any time by using the 'refresh' button.
If you experience any pain, stop the workout immediately and seek medical advice.

Week 1 > Day 1

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Wide Grip Lat Pulldown 12/10/8/8 N/A • 120 sec

Back Normal Set

Dumbbell Bent Over Row 8/8/8 N/A • 120 sec

Back , Circuit Pull Normal Set

Straight arm pulldown (Rope) 10/10/10 N/A • 90 sec

Back Normal Set

Single Arm Dumbbell Bent Over Row 8/8/8 N/A • 90 sec

Back Normal Set

Machine plate row 12/12/12 N/A • 90 sec

Back Normal Set

Alternating Incline Bicep Curls 12/10/10 N/A • 90 sec

Biceps Normal Set

Dumbbell Hammer Curls 12/12/10-F N/A • 90 sec

Biceps Drop Set

Week 1 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bench Press 12/8/8/8 N/A • 120 sec

Chest Normal Set

Dumbbell Incline Bench Press 12/10/10 N/A • 120 sec

Chest Normal Set

Machine Chest Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Body Weight Chest Dips 10/10/10 N/A • 90 sec

Chest Normal Set

Decline Cable Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Tricep Pushdown (Straight Bar) 12/10/10 N/A • 90 sec

Triceps Normal Set

Tricep Kickbacks 8/8/8 N/A • 90 sec

Triceps Normal Set

Week 1 > Day 3

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Barbell Squat 12/10/8/6/6 N/A • 120 sec

Hamstrings , Quadriceps , Glutes Normal Set

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 Leg Press 8/8/8/8 N/A • 120 sec
Quadriceps Normal Set

Dumbbell Bulgarian Split Squat 10/8/8/8 N/A • 90 sec

Hamstrings , Glutes , Hamstrings (Running focused) Normal Set

Walking Dumbbell Lunges 10/10/10/10 N/A • 90 sec

Quadriceps Normal Set

Standing Calf Raise Machine 12/12/12 N/A • 90 sec

Calves , Calves (Running focused) Normal Set

Standing Smith Machine Calf Raise 12/12/12-F N/A • 90 sec

Calves , Calves (Running focused) Drop Set

Week 1 > Day 4

Exercise Sets/Rounds Time • Rest

Seated Dumbbell Shoulder Press 12/10/8/8 N/A • 120 sec

Shoulders Normal Set

Barbell Upright Row 10/10/10 N/A • 90 sec

Shoulders Normal Set

Dumbbell Front Raise 12/12/12 N/A • 90 sec

Shoulders Normal Set

Bent Over Dumbbell Reverse Fly 12/12/12 N/A • 90 sec

Shoulders Normal Set

Barbell Shrugs 8/8/8/8 N/A • 90 sec

Trapezius Normal Set

Toe Touches 10/10/10 N/A • 90 sec

Core Abdominals Normal Set

Hanging Knee Raises 15/15/15 N/A • 90 sec

Core Abdominals Normal Set

Week 2 > Day 1

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Wide Grip Lat Pulldown 12/10/8/8 N/A • 120 sec

Back Normal Set

Single arm weighted row 8/8/8 N/A • 120 sec

Back Normal Set

Straight arm pulldown (Rope) 10/10/10 N/A • 90 sec

Back Normal Set

Machine plate row 8/8/8 N/A • 90 sec

Back Normal Set

Wide Grip Seated Cable Row 12/12/12 N/A • 90 sec

Back Normal Set

Seated Dumbbell Curls 12/10/10 N/A • 90 sec

Biceps Normal Set

Dual Handle Cable Curl 12/12/10-F N/A • 90 sec

Biceps Drop Set

Week 2 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bench Press 12/8/8/8 N/A • 120 sec

Chest Normal Set

Incline Cable Chest press 12/10/10 N/A • 120 sec

Chest Normal Set

Seated Cable Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Machine Chest Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Decline Cable Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Dumbbell Overhead Tricep Extensions 12/10/10 N/A • 90 sec

Triceps Normal Set

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 Tricep Kickbacks 8/8/8 N/A • 90 sec
Triceps Normal Set

Week 2 > Day 3

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Barbell Squat 12/10/8/6/6 N/A • 120 sec

Hamstrings , Quadriceps , Glutes Normal Set

Leg Press 8/8/8/8 N/A • 120 sec

Quadriceps Normal Set

Dumbbell Bulgarian Split Squat 10/8/8/8 N/A • 90 sec

Hamstrings , Glutes , Hamstrings (Running focused) Normal Set

Single Leg Leg Press Machine 10/10/10/10 N/A • 90 sec

Quadriceps , Quads (Running focused) Normal Set

Calf Raise Leg Press Machine 12/12/12 N/A • 90 sec

Calves , Calves (Running focused) Normal Set

Standing Calf Raise Machine 12/12/12-F N/A • 90 sec

Calves , Calves (Running focused) Drop Set

Week 2 > Day 4

Exercise Sets/Rounds Time • Rest

Barbell Shoulder Press 12/10/8/8 N/A • 120 sec

Shoulders Normal Set

Standing Dumbbell Lateral Raise 10/10/10 N/A • 90 sec

Shoulders Normal Set

Seated Dumbbell Lateral Raises 12/12/12 N/A • 90 sec

Shoulders Normal Set

Facepull 12/12/12 N/A • 90 sec

Shoulders Normal Set

Dumbbell Shrugs 8/8/8/8 N/A • 90 sec

Trapezius Normal Set

Bench Crunches 10/10/10 N/A • 90 sec

Core Abdominals Normal Set

Toe Touches 15/15/15 N/A • 90 sec

Core Abdominals Normal Set

Week 3 > Day 1

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Wide Grip Lat Pulldown 12/10/8/8 N/A • 120 sec

Back Normal Set

Single arm weighted row 8/8/8 N/A • 120 sec

Back Normal Set

Single Arm Dumbbell Bent Over Row 10/10/10 N/A • 90 sec

Back Normal Set

Machine plate row 8/8/8 N/A • 90 sec

Back Normal Set

Underhand Lat Pulldown 12/12/12 N/A • 90 sec

Back Normal Set

Preacher Curls 12/10/10 N/A • 90 sec

Biceps Normal Set

Cable Curls EZ Bar 12/12/10-F N/A • 90 sec

Biceps Drop Set

Week 3 > Day 2

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 Exercise Sets/Rounds Time • Rest

Flat Dumbbell Bench Press 12/8/8/8 N/A • 120 sec

Chest Normal Set

Seated Chest Press Machine 12/10/10 N/A • 120 sec

Chest Normal Set

Seated Cable Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Machine Chest Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Body Weight Chest Dips 10/10/10 N/A • 90 sec

Chest Normal Set

Barbell Skullcrushers 12/10/10 N/A • 90 sec

Triceps Normal Set

Tricep Kickbacks 8/8/8 N/A • 90 sec

Triceps Normal Set

Week 3 > Day 3

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 12/10/8/6/6 N/A • 120 sec

Hamstrings , Quadriceps Normal Set

Leg Press 8/8/8/8 N/A • 120 sec

Quadriceps Normal Set

Leg Curl Machine 10/8/8/8 N/A • 90 sec

Hamstrings Normal Set

Static kettlebell lunges 10/10/10/10 N/A • 90 sec

Quadriceps , Quads (Running focused) Normal Set

Seated Calf Raise Machine 12/12/12 N/A • 90 sec

Calves , Calves (Running focused) Normal Set

Calf Raise Leg Press Machine 12/12/12-F N/A • 90 sec

Calves , Calves (Running focused) Drop Set

Week 3 > Day 4

Exercise Sets/Rounds Time • Rest

Shoulder Press Machine 12/10/8/8 N/A • 120 sec

Shoulders Normal Set

Seated Dumbbell Lateral Raises 10/10/10 N/A • 90 sec

Shoulders Normal Set

Dumbbell Front Raise 12/12/12 N/A • 90 sec

Shoulders Normal Set

Reverse cable cross over 12/12/12 N/A • 90 sec

Shoulders Normal Set

Dumbbell Shrugs 8/8/8/8 N/A • 90 sec

Trapezius Normal Set

Bicycle Crunches 10/10/10 N/A • 90 sec

Core Abdominals Normal Set

Russian Twist 15/15/15 N/A • 90 sec

Core Abdominals Normal Set

Week 4 > Day 1

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

T-bar row 12/10/8/8 N/A • 120 sec

Back Normal Set

Dumbbell Bent Over Row 8/8/8 N/A • 120 sec

Back , Circuit Pull Normal Set

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 Dumbbell Incline Bench Row 10/10/10 N/A • 90 sec
Back Normal Set

Underhand Lat Pulldown 8/8/8 N/A • 90 sec

Back Normal Set

Single arm T-bar row 12/12/12 N/A • 90 sec

Back Normal Set

Concentration Curl 12/10/10 N/A • 90 sec

Biceps Normal Set

Dual Handle Cable Curl 12/12/10-F N/A • 90 sec

Biceps Drop Set

Week 4 > Day 2

Exercise Sets/Rounds Time • Rest

Flat Chest Press Machine 12/8/8/8 N/A • 120 sec

Chest Normal Set

Landmine press 12/10/10 N/A • 120 sec

Chest Normal Set

Machine Chest Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Dumbbell Fly 10/10/10 N/A • 90 sec

Chest Normal Set

Body Weight Chest Dips 10/10/10 N/A • 90 sec

Chest Normal Set

Dumbbell Overhead Tricep Extensions 12/10/10 N/A • 90 sec

Triceps Normal Set

Tricep Pushdown (Rope) 8/8/8 N/A • 90 sec

Triceps Normal Set

Week 4 > Day 3

Drop Set - This workout contains a Drop Set. A drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise
with the reduced weight until you reach failure. For example, Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight
to 15 kilos and repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 12/10/8/6/6 N/A • 120 sec

Hamstrings , Quadriceps Normal Set

Leg Press 8/8/8/8 N/A • 120 sec

Quadriceps Normal Set

Barbell Romanian Deadlift 10/8/8/8 N/A • 90 sec

Hamstrings Normal Set

Dumbbell Rear Lunges 10/10/10/10 N/A • 90 sec

Quadriceps , Quads (Running focused) Normal Set

Standing Single Leg Calf Raise (Machine) 12/12/12 N/A • 90 sec

Calves , Calves (Running focused) Normal Set

Standing Smith Machine Calf Raise 12/12/12-F N/A • 90 sec

Calves , Calves (Running focused) Drop Set

Week 4 > Day 4

Exercise Sets/Rounds Time • Rest

Barbell Shoulder Press 12/10/8/8 N/A • 120 sec

Shoulders Normal Set

Dumbbell Front Raise 10/10/10 N/A • 90 sec

Shoulders Normal Set

Seated Dumbbell Lateral Raises 12/12/12 N/A • 90 sec

Shoulders Normal Set

Reverse Deltoid Fly Machine 12/12/12 N/A • 90 sec

Shoulders Normal Set

Barbell Shrugs 8/8/8/8 N/A • 90 sec

Trapezius Normal Set

Weighted Crunches 10/10/10 N/A • 90 sec

Core Abdominals Normal Set

Bench Leg Raises 15/15/15 N/A • 90 sec

Core Abdominals Normal Set

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