EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.

WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.

OPTIONAL EXERCISES

You can entirely skip ‘Optional’ exercises (especially if you’re short on time) since they aren’t entirely necessary, but if the main muscle is a target area then add it in if you have time.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.