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Have you been going to the gym for over a year?

Updated: Aug 10, 2023

If you’re someone who has been training for a year to 3 years and you’re looking for a solid workout program, then look no further.

You’re probably going to be looking at training, 3 to 5 times a week, of which we would recommend 4.

This is mostly going to look like two full body workouts and an upper and lower workout.

The best strategy here is a Monday Tuesday, lower upper Wednesday, rest Thursday, full body Friday, rest Saturday full body Sunday rest split.

Now you’ve got experience on the gym floor, you’ve got experience with machines.

You have built a good knowledge and understanding around how to move weight to good quality.

Therefore can look to more free weighted exercises.

We still want to focus on key movement patterns, being the squat, the hinge, the lunge, the vertical push and pull and the horizontal push and pull.

But we’re going to do this using majority of free weights with the machines working as accessories to complement our compound movements.

Your structure should remain the same no matter your training experience.

Therefore always having a concrete warmup.

It’s going to prime the body for the session ahead.

Good strength movements is going to test and build that strength.

Then elements for hypertrophy that's going to develop and build muscle.

And conditioning work that's going to a build your aerobic base.

For an example of one of your full body sessions, check out below :

Full Body Workout A)

Warm Up:

Rower x 2 mins

Walk Out To Hip Opener x 10

Toe Touch x 10

Glute Bridge x 10

Reverse Lunge Lunge x 20

Medicine Ball Squat x 15


A) Barbell Squat (pyramid sets) 4 x 10-8-6-4 (rest 2mins)

B) Barbell Strict Press - Build to a heavy 5 rep for the day (rest 2mins)


C1) Dumbbell Romanian Deadlift 3 x 8

C2) Dumbbell Walking Lunge - 3 x 20

(Rest 90s)


D1) Dumbbell Incline Bench Press 3 x 8

D2) Dumbbell Chest Supported Row 3 x 8

(Rest 90s)


EMOM x 12” (4 total rounds) (Every minute on the minute)

  1. Ski Erg x 150/200m

  2. Dumbbell Alternate Hang Clean & Press x 12 @15/22.5kg

  3. Air Squat x 20

As you can see, bringing in supersets, pyramid sets, EMOMs - this is a way to build intensity and create a higher level of stimulus in your workouts.

At the same time you are going to be able to complete more exercises within your total session time, but this is also made possible due to your training experience.

If you need any help in the achieving your fitness goals and also want to speed up the entire process, make sure to check out our coaching options or what our clients have to say and book your free consultation with either Alex or Sarah today.

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