Like having your training week written down? Here it is.

Resistance work and cardio, brought together in one gym-based plan. Open the PDF, find your day and get your session sorted.

Your week

• Monday: push and triceps.
• Tuesday: pull and biceps.
• Wednesday: legs, with a bike interval in the circuit.
• Thursday: full upper.
• Friday: treadmill, bike, crosstrainer and rowing machine.
• Saturday: arms.
• Sunday: rest, recover and eat.

What you get

One downloadable 8-page PDF with linked contents, exercises, sets, reps, warm-up notes, circuit rest instructions and progression guidance.

For gym-goers comfortable with the equipment and exercises. The written schedule has six training days and one rest day.

£35, paid once. No subscription. A fixed program. Personal coaching and Start From Now are not included.

Quicksessions