top of page

Day 1 - Build Muscle (30th Apr-5th May)

********DE-LOAD WEEK********

This week we will be dropping back on the intensity and volume, you should still feel challenged, but back the weights off from the last 4 weeks.


6 minutes of:

100m Light Row


Bench Press

4 sets of 8 @ less than or equal to 60% of your testing week


4 sets of:

60% Bodyweight Dips (60% of the max reps you hit on testing week)

:30 seconds rest

:30-:40 second Hollow Hold

:60-:90 seconds rest


Set a clock for 20 minutes and keep moving through:

8-15 Pec Deck

10 Cable One Arm Rows (each arm)

8-15 Rope Tricep Pushdowns

15 Sit ups

10 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