Day 1

Day 2

Day 3

Day 4

Squat

Bench press

Over head press

Deadlift

70% x 10

72% x 10

75% x 8

80% x 6

70% x 10

72% x 10

75% x 8

80% x 6

70% x 10

72% x 10

75% x 8

80% x 6

70% x 10

72% x 10

75% x 8

80% x 6

Day 1

Day 2

Day 3

Day 4

65% x 5

75% x 5

85% x 5

65% x 5

75% x 5

85% x 5

65% x 5

75% x 5

85% x 5

65% x 5

75% x 5

85% x 5

Day 1

Day 2

Day 3

Day 4

80% 3-4 X 6

80% 3-4 X 6

80% 3-4 X 6

80% 3-4 X 6

Day 1

Day 2

Day 3

Day 4

75% X3

85% X3

95% X 3

75% X3

85% X3

95% X 3

75% X3

85% X3

95% X 3

75% X3

85% X3

95% X 3

If you need any help on how to follow this programme or to check your techniques please do ask one of our fitness instructors.