To provide you with a well balanced program progressing each muscle equally. This will help you strengthen and develop in proportion which is great for body functionality and avoiding injury.

Each day has been named DAY 1 and DAY 2 Instead of Monday or Tuesday, as long as they have been completed by the end of the week that’s all that matters. If you can only do 2 days out of 5 then you are to continue where you left off. It is important that you complete every workout on the program so you develop you work every muscle equally.

Stay consistent and give it your best shot.

These workouts are people who have completed my bodyweight program, this program is the next step. It is VERY important you don’t chose a weight that is too tough and that you can’t perform the workout without correct technique. (Please see each video for correct technique)

A set of dumbbells. I also recommend using a mat for the floor exercises but it’s not essential.

Single exercise: perform one exercise then rest Superset: perform 2 exercises then rest Triset: perform 3 exercises then rest Giant set: perform 4 or more exercises then rest. Week 1: upper, lower and core splits using single exercises Week 2: upper, lower core splits using supersets Week 3: push, pull legs splits using supersets and trisets Week 4: push, pull, legs splits using trisets and giant sets I have designed the program like this so it progresses you through the 4 weeks.