top of page

Day 3 - Build Muscle (9th-14th Jul)


2 rounds of:

10 Plank to Downward Dog (5 seconds at each end)

300m Ski Erg


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

:60 seconds rest between sets

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

Shoulder Press

*As Back Squats

Seated Dumbbell Shoulder Press - 10/10/8/8

:90 seconds rest between sets

15 Plate Front Raises after the sets of 8 (as heavy as you can with out swinging from the back)

Leg Press - 12/12/10/10

:90 seconds rest between sets

15 Leg Extensions after each set of 10 (as heavy as you can)

4 sets of:

8 each leg - Backward stepping Lunges (dumbbell in each hand)

12 Barbell Bicep Curls

12 Side Raises

12 Barbell Reverse Curls

:60 seconds rest

2 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