Gain Strength Training Plan

July 01 2015

#1001waystotrain with Fitness First

 

Gain Strength Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Programme 1 Programme 2 FGT Strength or
Freestyle strength
Programme 1 Programme 2

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • We recommend stretching for around 10-12 minutes after each session

Programme 1

Programme 1
Beginner Intermediate Advanced
Exercise Time/reps Rest Time/reps Rest Time/reps Rest Notes
Suspension chest fly 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Slow and
controlled
movements
Suspension row 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Suspension plank
to press
2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Barbell incline bench 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds Warm up to a working set and try to maintain weight across all sets
Barbell military press 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Lat pull down 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Barbell sumo deadlift 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 per side
Cat stretch 60 seconds N/A 60 seconds N/A 60 seconds N/A
Tip The timed section is a chance for you to recruit as many muscles fibres as possible whilst mobilising the joints, take these slow and controlled. The sets and reps sections are designed to be heavy, so complete a warm up on each exercise before ticking off the sets written down.
Programme 2
Programme 2
Beginner Intermediate Advanced
Exercise Time/
reps
Rest Time/
reps
Rest Time/
reps
Rest Notes
Kettlebell deadlift 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Choose a weight that allows you not to stop for the 60 seconds
Kettlebell clean to press 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Kettlebell swing 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Romanian deadlift 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds Warm up to a working set and try to maintain weight across all sets
Barbell lunge 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Barbell hip bridge 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Incline dumbbell chest fly 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Seated row 2 sets of 6 reps 120 seconds 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds
Hamstring stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Quad stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side

Freestyle Group Training - Strength

Freestyle Group Training (fgt) - Strength
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest
ViPR 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets 45 seconds 15 seconds between sets
Dumbbell lateral lunge 45 seconds 45 seconds 45 seconds
Kettlebell curtsey lunge 45 seconds 45 seconds 45 seconds
Dumbbell bent over row 45 seconds 45 seconds 45 seconds
Repeat all for 5 sets Repeat all for 6 sets Repeat all for 8 sets
Tips Either participate in the FGT Strength class at your local Fitness First or make sure you complete the above FGT strength programme.
Really focus on the FGT exercises as these are new movements to you and will make you stronger in your normal lifts.