E
Melborune, Australia based
FREE STRENGTH PROGRAM
1 WEEK
Key Terms
We are trying to keep this as simple as possible. If you don't
understand some of the terminology, here is a simple guide:
BW: Body Weight
75%1RM: 75 percent of your one rep max
AMAP: As many as possible
DB: Dumbbell
BB: Barbell
Concentric: Shortening phase of the muscle, example: Dumbbell Curls-
Bringing the dumbbell from hip height up to your shoulder is the concentric
phase
Eccentric: Lengthening phase of the muscle, example: Dumbbell Curls-
Bringing the dumbbell from shoulder height down to your hips is the
eccentric phase
Rest: Passive Rest (sitting down) for the time given in between sets
1a 1b: This means your completing a superset. A superset is performing a set
of two different exercises back to back with minimal rest
1a: This means you are completing one exercise per set
RPE: Rating of Perceived Exertion (RPE) is a way of measuring physical activity
intensity level
ES: Each side
Week 1
Monday
Upper
Intensity
Client
Exercise name Reps Sets %1RM/RP Rest
E/BW
notes
1a: BB Bench Press
1a: 3
1a:
3-5min 1a: Lift heavy
1b: Lying flat med ball
1b: 4
3 90%1RM here
throw 1b: 8-10kg rest 1b: Superset
Week 1
3-5 min
2a: As many
2a:
3
reps as
2a: Pull ups 2a: BW
AMRAP rest
possible - full
lockout
3a: Push
3a: Landmine Press 3a: 4 es
3a: 70%1RM
2-3 min weight to the
3b: 6
3 3b: Same top with
3b: Landmine turn
weight rest maximal
power
3-5min
4a: Lift heavy
4a:
3
and control
4a: Chest supported row 4a: 6
85%1RM the eccentric
rest for 3 sec
5a: Bicep curl 5a: 10-12 5a: 75%1RM
5b: Tricep extension 5b: 10-12
2 5b: 75%1RM 1-2min 5a: Get a pump
Wednesday
Lower
Intensity
Client
Exercise name Reps Sets %1RM/RP Rest
E/BW
notes
1a: Box squat 1a: 5 1a: 85%1RM 3-5min 1a: Lift heavy
1b: 4
3 1b: BW
here
1b: Standing jump
rest 1b: Superset
Week 1
2a: Hinge
2a:
2a: SL Landmine RDL 2a: 6 es 3 80%1RM 2-3min movement not
a squat
3a: DB Bulgarian split
3a: 6 es 3a: 85%1RM 3-5 min 3a: Use 2 DB’s
squat
3b: 4 es
3 3b: 6-8kg
3b: Rotate with
3b: Med ball wall slam rest maximal power
4a: Medium 3-5min 4a: Focus on
4a: Banded step up to box 4a: 4 es 3 resitance
knee drive and
rest hip height
5a: Control the
fall
5a: Nordics 5a: 3 5a: BW
5b: Calf raises 5b: 10-12
2 5b: BW 1-2min 5b: Stand tall
and hold at the
top for 1 sec
Friday/Saturday
Full body
Intensity
Client
Exercise name Reps Sets %1RM/RP Rest
E/BW
notes
1a: 3-5min 1a: Push
1a: Push Press 1a: 5 3 80%1RM
through your
rest legs
2a: Lift heavy
2a: 85%1RM here
2a: DB Bent over row 2a: 6 es
3 2-3min
Week 1
2b: Heavy 2b: Keep head
2b: Banded Deadbug 2b: 10 resitance up and core
tight
3a: Trap bar deadlift 3a: 3
3a:
3-5 min 3a: Lift heavy
3b: 4
3 90%1RM 3b: Use arms
3b: Broad jump
3b: BW rest
2-3min
3
4a: Sink into
4a: Lateral lunge 4a: 4 es 4a: 75%1RM that hip
rest
5a: Keep
5a: Medium movement
5a: Shoulder external controlled
5a: 8 es resistance
rotation
5b: 4 es
2 band 1-2min 5b: Remain
5b: SL Drop squat balanced by
5b: BW keeping core
engaged
