Using simple items such as a weight bench, dumbbells, barbells, kettlebells and a few stations, you'll be able to train every every major muscle group in the body. The aim now is to build upon what you have already achieved, but still incorporating some of the fundamental exercises which you have already performed. Below is a program that's been broken down into Hypertrophy (build muscle), Endurance and Strength.
On the Hypertrophy and Strength sessions it’s advised to try and have breaks between training sessions until you're up to a more advanced level of training. This will help your body recover from the previous training session, and also allow you to give 100% in the next.
Note: Always look to change your training programs every 4-6 weeks to keep the body guessing about what the next challenge will be. If you feel you can increase weights on your exercises safely, without compromising on your good form, then do so, but only small amounts.
Session 1: Chest, Back & Arms
| Exercise | Reps | Sets | Rest Between Sets |
| Press-Ups | 12 | 2 | 2 m |
| Lunges Alternate Leg (BW) | 10 | 2 | 2 m |
| Dumbbell Single Arm Row | 10 | 4 | 2 m 30 secs |
| Dumbbell Chest Press | 10 | 4 | 2 m 45 secs |
| Double Double Row (Parallel Grip) | 10 | 3 | 2 m 30 secs |
| Dumbbell Incline Press | 8 | 3 | 2 m 45 secs |
| Dumbbell Bicep Curl (Seated) | 12 | 2 | 2 m |
| Tricep Extension | 12 | 2 | 2 m |
| Crunches | 15 | 3 | 1 m 30 secs |
| Squats (BW) | 15 | 2 | 1 m 45 secs |
| V-Sits Alternate Leg | 12 | 2 | 1 m 30 secs |
Session 2: Shoulder & Abs
| Exercise | Reps | Sets | Rest Between Sets |
| Dumbbell Shoulder Press | 12 | 4 | 2 m 30 secs |
| Sit-Ups | 12 | 3 | 1 m |
| Upright Row | 15 | 3 | 2 m |
| Seated Lateral Raises | 10 | 3 | 2 m |
| Alternate Elbow to Knee | 15 | 2 | 1 m 30 secs |
| Reverse Fly | 12 | 3 | 2 m 30 secs |
| In front Raises | 10 | 2 | 2 m 15 secs |
| Leg Raises on Bench | 12 | 2 | 1 m 30 secs |
| Barbell Shrugs | 15 | 2 | 2 m 15 secs |
Session 3: Legs & Conditioning
| Exercise | Reps | Sets | Rest Between Sets |
| Dumbbell Step-Up (Alternate Leg) | 12 | 3 | 2 m |
| Calf Raises | 20 | 5 | 1 m |
| Barbell Squat | 8 | 4 | 2 m 30 secs |
| Skipping for 30 Seconds | 4 | 1 m 30 secs | |
| Kettlebell Double Handed Swings | 25 | 3 | 1 m 45 secs |
| Plank 30 Second Hold | 3 | 1 m 45 secs | |
| Walking Lunges | 12 | 2 | 3 m |
| Light Dumbbell Shadow Box 45 Seconds | 3 | 1 m 15 secs |
This following program can be performed as a circuit or as it's listed. This will challenge your muscles and your lungs, so take it steady. This can be performed 3-4 times a week due to the load of the weights being a lot less.
Note: Do not sacrifice form for reps, if you are struggling to complete the number of reps, reduce the weight by 10% and carry on.
| Exercise | Reps | Sets | Rest Between Sets |
| Dumbbell Shoulder Press | 15 | 3 | 1 m 30 secs |
| Sit-Ups | 15 | 2 | 1 m |
| Press-Ups | 15 | 4 | 1 m |
| Speed Step-Ups | 20 | 2 | 1 m 45 secs |
| Burpees | 12 | 2 | 1 m 45 secs |
| Skipping for 1 minute | 3 | 1 m | |
| Kettlebell Cleans | 15 | 3 | 1 m 15 secs |
| Barbell Squats | 20 | 2 | 1 m 45 secs |
| Back Extensions | 15 | 2 | 1 m 45 secs |
| Star Jumps | 20 | 2 | 1 m 30 secs |
| Lunges BW | 20 | 3 | 2 m |
This is the foundations of a stronger body, and these exercises have been planned to allow maximum strength building. This is crucial if you're to move onto the advanced stage, where we will introduce you to Power. As we mentioned earlier, you need to be strong to be powerful.
This strength phase is broken down to 4 x training sessions. We advise to train 2 consecutive sessions, have a day off, then train to following 2 sessions, with a view of having the final 2 days off, to fully recover. This will place a lot of additional stress upon the body, so recover, sleep and nutrition are vitally important to gain maximal strength.
Session 1: Chest & Back
| Exercise | Reps | Sets | Rest Between Sets |
| Bench Press | 4 | 3 | 4 m |
| Lat Pull-Down or Pull-Up | 5 | 4 | 4 m |
| Dumbbell Incline Chest Press | 6 | 3 | 4 m 30 secs |
| Single Arm Row | 5 | 4 | 4 m |
| Dumbbell Fly | 8 | 2 | 3 m |
| Barbell Bent Over Row | 6 | 3 | 4 m |
| Weighted Sit-Ups | 8 | 2 | 2 m |
| V-Sits Alternate Leg | 12 | 2 | 45 secs |
Session 2: Legs
| Exercise | Sets | Reps | Rest Between Sets |
| Barbell Squat | 6 | 4 | 3 m |
| Dumbbell Walking Lunges (each Leg) | 6 | 3 | 2 m |
| Barbell Deadlift | 4 | 5 | 3 m |
| Dumbbell Calf Raises (Single Leg) | 8 | 5 | 2 m |
| Plank 30 Second Hold | 3 | 1 m | |
| Weighted Crunch | 8 | 3 | 2 m 30 secs |
Session 3: Shoulders
| Exercise | Reps | Sets | Rest Between Sets |
| Seated Dumbbell Shoulder Press | 5 | 3 | 4 m |
| Arnold Press | 6 | 4 | 4 m |
| Upright Row | 6 | 3 | 2 m |
| Barbell Curl | 6 | 3 | 3 m |
| Plate In front Raises | 8 | 2 | 2 m |
| Reverse Barbell Curl | 6 | 3 | 2 m |
| Dumbbell Shrugs | 5 | 4 | 2 m 30 secs |
Session 4: Arms
| Exercise | Reps | Sets | Rest Between Sets |
| Seated Dumbbell Curl | 6 | 3 | 3 m |
| Laying Single Dumbbell Pullovers | 6 | 2 | 2 m 30 secs |
| Seated Hammer Curl | 5 | 4 | 2 m |
| Weighted Bench Dips | 6 | 3 | 3 m |
| Barbell Wrist Curls | 6 | 4 | 2 m |
| Reverse Barbell Curl | 6 | 3 | 2 m |
| Dumbbell Tricep Extension | 8 | 2 | 2 m 30 secs |