TRAINING PROGRAMS

To view the training videos, please click on the name of the exercise. An instructional
video will open, showing you how to perform the exercise.

GYM PROGRAM

Day 1 - Chest, Triceps & Glutes

Exercise Sets Reps Notes

Incline Smith Press 4 10 Bench at 45°

Flat Bench Smith

3 10 Failure on final reps
Press

Skull Crushers 4 10 Keep elbows in

Smith Frog Pump

4 20 Squeeze glutes hard
Glute Bridge

Cable Side Abduction 3 10-15 Squeeze outer glutes

Weighted Single Leg Discard bar if too

3 10-15
Hip Thrust hard
Day 2 - Legs & Glutes

Exercise Sets Reps Notes

Leg Extensions 5 10-12 Go to failure final set

Banded Smith Squats 4 8-10 Full ROM every rep

Smith Reverse
4 10-15 Squeeze glutes hard
Hypers

Lying Leg Curl 4 10-12 Go to failure final set

Don’t hyperextend
Cable Glute Kickback 3 10 each leg
back
Day 3 - Back & Glutes

Exercise Sets Reps Notes

Wide Grip Lat Squeeze hard at

4 10
Pulldown bottom

Smith Bent Over Row 4 10 Push hips back

Banded Smith
3 10 Use legs to push up
Deadlift

Pull Ups, Neutral 10 or Decrease band

3
Grip AMRAP resistance

10 or Decrease band
Pull Ups, Close Grip 3
AMRAP resistance

Banded Smith Hip 1st rep pause 3 secs

4 10-12
Thrust at top
Day 4 - Shoulders, Biceps & Glutes

Exercise Sets Reps Notes

Smith Machine
4 10 Keep hands wide
Military Press

Dumbbell Fly 3 10-15 Elbows must be high

Cable Rear Delt Fly 4 10 Slight bend in elbows

Cable Biceps Curl 4 10 Elbows by sides

Smith Step Ups,

3 10 Light tap at bottom
Forward Lean

Smith Stretch Back, Squeeze standing leg

3 10
Forward Lean hard

Cable Pull Through 3 10-15 Stretch back fully

Day 5 - Glutes & Hamstrings

Exercise Sets Reps Notes

Single Lying Leg Curl 3 10 each leg Squeeze glute at top

Banded Smith Hip

4 10 Lock out hard at top
Thrust

Smith DB
3 10 Keep chin to chest
Hyperextensions

Banded Smith
3 10 Stretch back hard
Romanian Deadlift

Smith Goblet Pause 1st rep pause 3 secs

3 12
Squat at top

Days 6 & 7- Rest

Notes:

• If you do not have a Smith machine, you may substitute using a barbell.

• For the frog reverse hypers on a Smith, these can be substituted using ankle weights and
placing the feet together, if a Smith machine isn’t available. Use the demo video for Frog
Bench Reverse Hypers in the home program as instruction.

• This program is designed to be done to complete muscle failure on the final set. If your
legs can keep going, keep going!

• Day 2 is the hardest day that will cause the most DOMs. Keep training through the pain
and do NOT back off on weights..

• Each day is designed to work a different part of the glutes and hamstrings, so there is
adequate recovery time.

• The workout must be completed in a 7 day period. Take rest days whenever is convenient.
I like to go straight through Monday to Friday and rest the weekend. However, in the
beginning it may be beneficial to take Wednesday as a rest day after the heavy leg day on
Tuesday.

• Get a spotter for all days if possible. The spotter is simply there to assist you through your
sticking point on the final reps of the final set. They should not be lifting the bar for you
unless your muscles actually completely fail.

• The heavier your lift, the more muscle damage you will incur, the more your muscles will
grow!

• It’s perfectly normal not to be able to do even one unassisted pull up. Simply choose a
high resistance band and work with that, until you get stronger.

• It’s helpful if you purchase your own resistance bands, ankle straps and power guidance
pads to bring to the gym. When I train in a commercial gym I also use my own clips and
handles as usually they are all taken.
HOME PROGRAM

Day 1

Exercise Sets Reps Notes

Elevated Goblet Stretch back into

4 12
Squat glutes hard

Handstand Push Up Drop back a level to

4 12
(Variation) finish set

Elevated One Leg Hip 20 each Squeeze hard into

3
Thrust side glutes

Decrease band
Closed Grip Pull Up 3 10
resistance

Knee Banded Hip

3 20 Push into the band
Thrust w) Abduction

Band One Arm Row 4 10-15 Squeeze elbow high

Frog Pumps 3 30 Squeeze glutes hard

Notes: Aim to progressively overload the muscles every week by either increasing
resistance (load) or adding more reps. Always perform the final set to total failure.
Day 2
PERFORM EACH EXERCISE IN A CIRCUIT, THEN REST 60 SECS AND REPEAT 3-5 TIMES

Exercise Sets Reps Notes

Banded Squats 3-5 20 Sit back into the squat

Banded Good Push hips back and

3-5 20
Mornings hinge

Banded Reverse
3-5 15 Keep tension in band
Lunges

Banded Single Leg Push hips back and

3-5 15
Romanian Deadlifts hinge

Frog Pump Glute

3-5 30 Squeeze glutes hard
Bridge

Notes: Do not rest between sets. Move swiftly from one exercise to the next. Rest no
more than 60 seconds between rounds. Be sure to move through the full range of
motion every rep.
Day 3

Exercise Sets Reps Notes

Banded Lunge 4 15 Keep tension in band

Decline Press Up 3 10 Knees bent is easier

Single Leg Glute

3 30 Perform 30 each leg
Bridge

Australian Pull Up 3 10 Knees bent is easier

Hamstring Plate Squeeze into

3 10 reps
Slides hamstrings

Table Biceps Curl 3 10 Keep elbows in

Band Hip Hinge

3 10 Keep tension in band
Abduction

Notes: Aim to progressively overload the muscles every week by either increasing
resistance (load) or adding more reps. Always perform the final set to total failure.
Day 4

PERFORM EACH EXERCISE IN A CIRCUIT, THEN REST 60 SECS AND REPEAT 3-5 TIMES

Exercise Sets Reps Notes

Knee Banded Hip Squeeze hard into

3-5 20
Thrust glutes

Single Leg Hip Thrust 3-5 20 20 each leg

Lateral Banded
3-5 30 30 steps each side
Walks

Side Lying Squeeze into side

3-5 30
Abductions glute

Donkey Kickbacks 3-5 20 20 each leg

Notes: Do not rest between sets. Move swiftly from one exercise to the next. Rest no
more than 60 seconds between rounds. Be sure to move through the full range of
motion every rep.
Day 5

Exercise Sets Reps Notes

Pulse Squats 3 20 Sit back into the squat

Handstand Kick Ups 3 10 10 each leg

Banded Romanian
4 10 Stretch back hard
Deadlift

Drop back a level to

Handstand Push Ups 3 10
finish

Banded Lunges 3 10 10 each leg

Conventional Push Drop back a level to

3 10
Up finish

Knee Banded Hip

3 20 Push into the band
Thrust (w) Abduction

Side Lying Hip Raise 3 20 20 each side

Notes: Aim to progressively overload the muscles every week by either increasing
resistance (load) or adding more reps. Always perform the final set to total failure.
Day 6

PERFORM EACH EXERCISE IN A CIRCUIT, THEN REST 60 SECS AND REPEAT 3-5 TIMES

Exercise Sets Reps Notes

Reverse Lunges (with Lean forward to hit

5 10
forward lean) glutes

Wide Stance Glute

5 20 With 1-2 sec squeeze
Bridge

Frog Bench Reverse

5 30 Squeeze glutes hard
Hypers

Side Lying
5 30 30 each side
Abductions

Notes: Do not rest between sets. Move swiftly from one exercise to the next. Rest no
more than 60 seconds between rounds. Be sure to move through the full range of
motion every rep.

Day 7 - Rest
Notes:

• This program is designed to be done to complete muscle failure on the final set. If your
legs can keep going, keep going!

• When you feel the burn, keep training through the pain and do NOT stop.

• Each day is designed to work a different part of the glutes and hamstrings, so there is
adequate recovery time.

• The workout must be completed in a 7 day period. Take rest days whenever is convenient.
For a six day plan, I like to go straight through Monday to Saturday and on a Sunday.

• Try and use the hardest resistance band you can, the more metabolic stress you create,
the more your muscles will grow!

• It’s perfectly normal not to be able to do even one unassisted pull up. Simply choose a
high resistance band and work with that, until you get stronger.

• If you have access to more equipment, then I would encourage you to use it. The more
load you can add to your exercises, the better your results.

Cardio Schedule
Week Cardio Duration
1 Slow steady 30 minutes x 2 per day
2 Slow steady 35 minutes x 2 per day
3 Slow steady 40 minutes x 2 per day
4 Slow steady 45 minutes x 2 per day
5 Slow steady 50 minutes x 2 per day
6 Slow steady 55 minutes x 2 per day
7 Slow steady 60 minutes x 2 per day
8 Slow steady 60 minutes x 2 per day