Day | Focus | Day 1 | Chest & Back | Day 2 | Legs & Core | Day 3 | Shoulders & Biceps | Day 4 | Rest | Day 5 | Back, Hamstrings & Calves | Day 6 | Full Body — Strength & HIIT | Day 7 | Rest |
Day 1 — Chest & Back Superset | Exercise | Sets | Reps | A1 | Barbell or Dumbbell Bench Press | 4 | 8-4 | A2 | Bent Over Barbell Row | 4 | 10-8 | B1 | Incline Dumbbell Press | 3 | 10-8 | B2 | Single Arm Dumbbell Row | 3 | 10 | C1 | press up, or knee press ups | 4 | 15-8 | C2 | Lat Pulldown | 4 | 15-8 |
Will’s note: On the bench press, think about driving your chest up to the bar rather than just pushing your arms. On the row, pull your elbow back and hold the squeeze at the top for one second. Day 2 — Legs & Core Superset | Exercise | Sets | Reps | A1 | Barbell Back Squat or Dumbbell goblet squats | 4 | 10-6 | A2 | Bodyweight plank | 4 | 30-second hold | B1 | Leg Press | 5 | 15-8 | B2 | Dumbbell farmer’s carry | 5 | 10-20 meters | C1 | Walking Lunges | 3 | 10 each leg | C2 | Cable or Loop Resistance band Woodchop | 3 | 12 each side |
Will’s note: Your legs are your biggest muscle group — they respond to hard work. Don’t reduce the weight just because the superset is tough. The core work earns its place here, too; a strong core is what keeps your technique solid on the big lifts. Day 3 — Shoulders & Biceps Superset | Exercise | Sets | Reps | A1 | Seated Dumbbell Shoulder Press | 4 | 10-6 | A2 | Barbell Bicep Curl | 4 | 10-6 | B1 | Dumbbell lateral Raise | 3 | 12 | B2 | Dumbbell hammer Curl | 3 | 12 | C1 | Dumbbell Front Raise | 3 | 10-8 | C2 | Rope biceps curl | 3 | 12 |
Will’s note: Lateral raises stop at shoulder height — going higher shifts the work onto your traps. Keep the weight light enough to control. On curls, slow the descent down; that’s where most of the muscle is built. Day 4 — Rest Your muscles don’t grow during training — they grow during recovery. Use this day to walk, stretch, or do nothing. Coming back on Day 5 fresh is more valuable than pushing through tired. Day 5 — Back, Hamstrings & Calves Superset | Exercise | Sets | Reps | A1 | Barbell or kettlebell Deadlift | 4 | 8–10 | A2 | Seated or standing Calf Raise | 4 | 15 | B1 | Swiss ball leg curl | 4 | 10 | B2 | Kettlebell reverse lunges | 4 | 16 | C1 | Leg Curl (Machine) | 3 | 12 | C2 | Cable Face Pull | 3 | 15 |
Will’s note: The deadlift is the most important exercise in this programme. Flat back, hips back, drive through your heels. If your form starts to break, drop the weight. There is no version of this lift where ego is worth a back injury. Day 6 — Full Body (Strength + HIIT) This is the hardest session of the week by design. Heavy compound work followed by conditioning. Expect to feel it. Superset | Exercise | Sets | Reps | A1 | Kettlebell clean and press | 4 | 12 | A2 | Kettlebell swings | 4 | 12 | B1 | Kettlebell goblet Squat | 4 | 12 | B2 | Kettlebell gorilla rows | 4 | 16 | C1 | chest to floor burpees | 4 rounds | 40 sec on / 20 sec off | C2 | Dumbbell snatch | 4 rounds | 40 sec on / 20 sec off |
Will’s note: Pace yourself on the HIIT finisher. The goal is max effort for 40 seconds, not a slow jog through it. If you need to scale down, reduce the number of rounds— not the intensity. How to Progress Over 12 Weeks Phase | Weeks | Focus | Foundation | 1–4 | Learn the movements. Prioritise form overload. | Build | 5–8 | . Add 2.5–5kg to main lifts when you hit the top of the rep range. | Push | 9–12 | Increase load on the big lifts. Add a set to your weakest exercises. |
The progress happens in the final four weeks — but only if you’ve done the work in the first eight. The Basics That Determine Everything Protein. Aim for 1.6g per kg of bodyweight every day. Without enough protein, your body has nothing to build with.
Sleep. 7–9 hours. Training breaks muscle down, sleep is when it’s rebuilt.
Consistency. Five sessions a week is five hours out of 168. Show up, do the work, repeat.
| 
No comment yet, add your voice below!