6 weeks to transform
Transform your fitness journey with a tailored program designed for you based on healthy movement fundamentals.
With my professional guidance, we will select the right weights and reps to progress you .
Your training platform will include instructional videos and direct feedback for seamless adjustments over time.
Workout 1
Full body
Exercise |
Sets x Reps |
| Goblet Squat | 3 x 12 |
| RDL | 3 x 10 |
| Dumbbell Incline Bench Press | 3 x 12 |
| Bent Over Dumbbell Lateral Raise | 3 x 10 |
| Lat Pull Down | 3 x 12 |
| Banded Side Steps | 3 x 10 |
| Elbow Supported Knee Raise | 3 x 10 |
Workout 2
Lower body
Exercise |
Sets x Reps |
| Back Squat | 3 x 10 |
| Leg Press | 4 x 12 |
| Split Stance Dumbbell Romanian Deadlift | 3 x 8 |
| Barbell Hip Thrust on Bench | 3 x 15 |
| Prone Cable Hamstring Curl | 3 x 12 |
| Seated Hip Abduction | 3 x 12 |
Workout 3
Upper body
Exercise |
Sets x Reps |
| Bent Over Dumbbell Row | 3 x 8 |
| Back Supported Dumbbell Shoulder Press | 3 x 10 (2) |
| Straight Arm Pull Down | 3 x 12 |
| Prone Cable Face Pull | 3 x 12 |
| Dumbbell Bench Press Neutral Grip | 3 x 10 |
| Dumbbell Lateral Raise | 3 x 12 |
Workout 4
Power/Cardio/Abs
Exercise |
Sets x Reps |
| A1) Rear Foot Elevated Split Squat | 3 x 10 |
| A2) Full Body Crunch | 3 x 12 |
| B) Glute Hyperextension | 3 x 15 |
| C) TRX Split Squat Jumps | 3 x 10 each side |
| D) Incline Bench Reverse Crunch | 3 x 10 |
| E) Mountain Climbers | 3 x 20s |
| F) Seated Hip Adduction | 3 x 10 |
| G) Single Leg Cable Kickback | 3 x 12 |