top of page

Day 1 - Build Muscle (2nd-7th Jul)


start a clock for 7 minutes and keep moving through:

300m Ski Erg

8 Plank to Push ups (make sure you do 1 push up at the top of each rep)

10 PVC Pass Throughs

"Make time for it. Get it done. Nobody ever got strong by thinking about it, They did it".


Bench Press - 4 sets of 5-8 @ 70%-76% of your best lift.

:70 seconds rest between sets.

*Tempo on each repetition is 4 seconds down, 1 second up.

Incline Dumbbell Bench Press - 12/10/8/6

*Rest :60-:90 seconds between sets.

10/9/8/7/6/5/4/3/2/1 reps of:

Decline Bench Press

Parallel Bar OR Ring Dips

Pull ups (Use a band if needed)

*For this couplet, start with a weight that is challenging for 10 repetitions and stick with it throughout, you may need to break up the 9's, 8's & 7's but that's o.k, it may feel too light on the 3's, 2's and 1's but just have less rest between sets.

4 sets of:

20 Rope Tricep Pushdowns

:60-:90 seconds rest

4 views0 comments

Recent Posts

See All


As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will

Hypertrophy Program (weeks 5-8) READ THIS FIRST!

In this second Micro-Cycle (4 week block) we will be building on the foundation laid during the first 4 weeks. My goal this month is to get you more familiar with different "free weight" movements and

bottom of page