Programme overview

This programme builds a stronger, faster, more explosive and durable body using a simple weekly structure:

• Upper Strength
• Lower Strength
• Upper Power
• Lower Power

It’s designed for general athleticism: better performance in sport and in the gym, with training that improves strength, power output, coordination and resilience without unnecessary fatigue.

Weekly schedule (example)

• Mon: Day 1 — Upper Body Strength
• Tue: Day 2 — Lower Body Strength
• Thu: Day 3 — Upper Body Power
• Fri: Day 4 — Lower Body Power

Optional extras:

• 1–2 easy cardio sessions/week (20–30 min, conversational pace)
• 10–15 min mobility/recovery on rest days

Warm-up (use before every session)

General warm-up (8–12 min)

1. 3 min easy bike/rower/jog
2. Mobility (1 round)
   • T-spine rotations — 8/side
   • Hip openers — 8/side
   • Ankle rocks — 10/side
3. Activation (1–2 rounds)
   • Band pull-aparts — 15
   • Glute bridge — 12
   • Dead bug — 8/side