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STRONGER IN 6 WEEKS TRAINING PROGRAMME EXERCISE Squats Leg presses SETS REPS
Walking lunges Leg extensions
Romanian deadlifts Lying leg curls
Standing calf raises Seated calf raises
Bench presses
(SQUAT STRENGTH FOCUS: QUADS, HAMS, CALVES) 5 3 3 3 3 3 3 3
WORKOUT 1
8 8 8 8 8 8 8 8
Incline dumbbell presses Dumbbell flyes
Barbell shoulder presses Lateral raises Face pulls
Barbell shrugs
Dumbbell overhead extensions
Deadlifts
Barbell rows Pulldowns
Close-grip bench presses
(BENCH PRESS STRENGTH FOCUS: CHEST, SHOULDERS, TRICEPS) 5 4 3 3 3 3 3 3 3
WORKOUT 2
8 8 8 8 8 8 8 8 8
Straight-arm pulldowns Barbell curls
Incline dumbbell curls Preacher curls
Hanging leg raises Cable crunches
Jump squats Squats
Power pushups Bench presses
Dumbbell push presses Close-grip bench presses Deadlifts
Dumbbell power rows Barbell curls
Power crunches
(DEADLIFT STRENGTH FOCUS: BACK, BICEPS, ABS) 5 4 3 3 3 3 3 3 3
WORKOUT 3
8 8 8 8 8 8 8
To failure 8
WORKOUT 4 (POWER FOCUS)
3 3 3 3 3 3 3 3 3 3
3
3* 3
3* 3* 3* 3* 3* 3*
10*
Bodyweight 50% RM
Bodyweight 50% RM 25 RM† 25 RM†
50% RM 25 RM† 25 RM†
Bodyweight
3 3 3 3 3 3 3 3 3 3
80% RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM
Bodyweight 8 RM
5 4 3 3 3 3 3 3 3
80% RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM
5 4 3 3 3 3 3 3 3
80% RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM 8 RM
5 3 3 3 3 3 3 3
WEIGHT SETS REPS
WORKOUT 1 5
5 8 6 5 6 6 6
WORKOUT 2 5
5 8 5 8 8 5 5 8
WORKOUT 3 5
6 6 8 6 8 8
To failure 8
WORKOUT 4 5
5* 5
5* 5* 5* 5* 5* 5*
12* WEIGHT
85% RM 5 RM 8 RM 6 RM 5 RM 6 RM 6 RM 6 RM
85% RM 5 RM 8 RM 5 RM 8 RM 8 RM 5 RM 5 RM 8 RM
SETS
5 3 3 3 3 3 3 3
5 4 3 3 3 3 3 3 3
REPS
WORKOUT 1 2
3 8 6 3 6 4 6
WORKOUT 2 2
3 6 3 6 6 3 3 6
85% RM 6 RM 6 RM 8 RM 6 RM 8 RM 8 RM
Bodyweight 8 RM
Bodyweight 50% RM
Bodyweight 50% RM 25 RM† 25 RM†
50% RM 25 RM† 25 RM†
Bodyweight
5 3 3 3 3 3 3 3 3
3 3 3 3 3 3 3 3 3 3
WORKOUT 3 2
4 4 6 4 6 6
To failure 6
WORKOUT 4 8
8* 8
8* 8* 8* 8* 8* 8*
15* WEIGHT
95% RM 3 RM 8 RM 6 RM 3 RM 6 RM 4 RM 6 RM
95% RM 3 RM 6 RM 3 RM 6 RM 6 RM 3 RM 3 RM 6 RM
95% RM 4 RM 4 RM 6 RM 4 RM 6 RM 6 RM
Bodyweight 6 RM
Bodyweight 50% RM
Bodyweight 50% RM 25 RM† 25 RM†
50% RM 25 RM† 25 RM†
Bodyweight
WORKOUT TO GO
WEEKS 5–6
WEEKS 3–4
WEEKS 1–2 * Perform reps as quickly and explosively as possible on the positive portion of the rep. † Choose a weight that allows you to complete at least 25 normal-speed reps. FLEX 39
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