This page is a living document, expect it to change and grow!.
Overview 🎯
#I’ve got this page set-up on my website, as prior to this, I actually just used Github pages as a way to view my training program, but thought it would be interesting to show this publically, as well as cut down on a repo.
Training Overview 📅
#| Day | Training |
|---|
| Mon | Upper A (Strength) |
| Tue | Cardio |
| Wed | Lower A (Strength) |
| Thu | Cardio |
| Fri | Upper B (Hypertrophy) |
| Sat | Lower B (Hypertrophy) |
| Sun | Off / Light Work |
- Occasionally Abs will be swapped in for one of the gym sessions.
- I generally won’t work out twice per day, as I find that I wear myself down to quickly doing this. (occasionally I’ll break this rule)
- Usually on off-days I’ll still be active with golf, biking, or surfing.
- Some weeks I’ll mix in 3 days of cardio (usually if the weather is good ☀️).
- I generally fit the routine around where I’m working (e.g. more running when based in Wellington).
Strength - 💪
#| Exercise | Sets | Reps |
|---|
| Bench Press / Incline Press | 4 | 5–6 |
| Machine Row | 4 | 5–6 |
| Overhead Press | 3 | 6–8 |
| Pull-ups / Lat Pulldown | 3 | 6–8 |
| Hammer Curls | 2–3 | 8–12 |
Hypertrophy - 💪
#| Exercise | Sets | Reps |
|---|
| Machine Chest Press | 3 | 8–12 |
| Chest-Supported Row | 3 | 8–12 |
| Lateral Raises | 4 | 12–20 |
| Bicep Curls | 3 | 10–15 |
| Tricep Pushdowns | 3 | 10–15 |
Strength - 🦵
#| Exercise | Sets | Reps |
|---|
| Squat / Leg Press | 4 | 4–6 |
| RDL | 3 | 6–8 |
| Hamstring Curl | 3 | 8–12 |
| Calf Raises | 3–4 | 10–15 |
Hypertrophy - 🦵
#| Exercise | Sets | Reps |
|---|
| Split Squats / Hack Squat | 3 | 8–12 |
| Hip Thrust / Glute Bridge | 3 | 8–12 |
| Lying Leg Curl | 3 | 12–15 |
| Calf Raises | 4 | 12–20 |
Abs 🆎
#| Exercise | Sets | Reps |
|---|
| Hanging Straight-Leg Raises | 3 | 8–12 |
| Ab Wheel / Rollouts | 3 | 6–10 |
| Weighted Decline Ab Crunch | 4 | 10–12 |
| Side Plank | 2–3 | 30–45 sec |
Stretching 🧘
#| Stretch / Movement | Area Targeted | Notes / Duration |
|---|
| Downward Dog | Calves, Hamstrings | Gradually push hips higher |
| Cobra | Hip Flexors, Spine | Smooth transition from prone |
| Child’s Pose | Lower Back, Hips | Controlled breathing |
| Pigeon (Both Sides) | Hips / Glutes | ~15 sec per side |
| 90 / 90 | Hip Internal / External Rotation | Controlled posture |
| Butterfly | Groin / Inner Thighs | Gentle pressure |
| Seated Forward Bend | Hamstrings | Relax neck and shoulders |
| Head to Knee | Hamstrings, Calves | Hands → calves → feet |
| Feet Under Knees | Quads, Knees | Sit tall |
| Supine Stretch (Both Sides) | Glutes, Lower Back | Slow rotations |
| Garland (Deep Squat Hold) | Ankles, Hips | Sit deep, chest up |
| Arm Pulses | Shoulders | High reps, light burn |
| Hands Behind Back (Both Sides) | Shoulders, Chest | Focus on range, not force |
