Programme Library.

A new free programme every week. Each one has a clear goal and sessions to follow in the gym, with a PDF and an Excel tracker to download.

7 programmes

Programme 7

Fitness Circuits

Three 45-minute circuit sessions a week with dumbbells, kettlebells, cables and machines to build fitness and strength.

Programme 6

Two 30-minute full-body sessions a week with dumbbells and a kettlebell to get fitter from the start.

Programme 5

Six sessions a week, push, pull and legs twice each, to add muscle after years of steady training.

Programme 4

Four upper and lower sessions a week to get stronger on the squat, bench press, deadlift and military press.

Programme 3

Three full-body gym sessions a week to start building muscle with simple, repeatable workouts.

Programme 2

Four upper and lower sessions a week to add muscle, for lifters who already know the main lifts.

Programme 1

Three full-body gym sessions a week to learn the main lifts and build strength from the start.