Session 2 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Session program:
A1 – Dumbbell chest press
A2 – Elevated-heel dumbbell squat
B1 – Single-arm dumbbell row (first arm)
B2 – Single-arm dumbbell row (second arm)
B3 – Upper-back-supported hip thrust with 120-degree flexed knees
C1 – High position push-up with band on upper back
C2 – Supinated incline dumbbell biceps curl
C3 – Standing chest-supported pull-apart with band
D1 – High knee sprint on the spot
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 1 at the bottom of the 'Male Program' page.
Session 3 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 4 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 5 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
