top of page

Day 3 - Build Muscle (18th-23rd Jun)


3 rounds of:

10 Kettle Bell Swings

10 External Rotations (each arm)

10 Banded Side Raises (each arm)


Deadlifts - 4 sets of 5-8 reps @ 70% - 76% of your best lift.

:75 seconds rest between sets

*Tempo for each rep is 4 seconds down, 1 second up.

Shoulder Press

*As Deadlifts

4 sets of:

8 Trap Bar Deadlifts (diamond looking bar in the 2nd room you step inside)

:30 seconds rest

15 Leg Curls (don't lift your hips off the bench)

:90 seconds - 2 minutes rest

4 sets of:

10 Dumbbell Upright Rows

straight into

15 Dumbbell Side Raises

:90 sec - 2 minutes rest

Start a clock for 10 minutes and Work through as many sets as you can of:

20 single leg Calf Raises (R)

20 single leg Calf Raises (L) - Hold a dumbbell in one arm.

20 GHD Sit ups

7 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