Please find your free starter programme below – fully tailored to Mayhem Gym!
I recommend running this plan for a minimum of 12 weeks. Once complete, come and find me and we will discuss the next progression steps based on your goals!
The ideal would be Day 1 – Upper 1, Day 2 – Lower 1, Day 3 – Rest, Day 4 – Upper 2, Day 5 – Lower 2, Day 6 – Rest, Day 7 – Rest. But you can match this plan around your lifestyle, just do it in the order below!
Sarah
Upper 1
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Pin Loaded Pec Fly | 4 | 12 | |
| Mid Row Machine | 4 | 12 | |
| Dumbbell Chest Press | 4 | 12 | |
| Lat Pulldown – Medium Grip | 4 | 12 | |
| Cable Rope Pushdowns | 4 | 12 | |
| Bicep Curl Machine | 4 | 12 | |
| Barbell Front Raise | 4 | 12 | |
Lower 1
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Air Squats | 4 | 15 | |
| Pendulum Squat | 4 | 12 | |
| Plate Loaded Hip Thrust | 4 | 12 | |
| Dumbbell Bulgarian Split Squats | 4 | 12 | |
| Pin Loaded Leg Press | 4 | 12 | |
| Leg Extension | 4 | 12 | |
| Calf Raise Machine | 4 | 12 | |
Upper 2
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Lat Pulldown – Wide Grip | 4 | 12 | |
| Cybex Shoulder Press Machine | 4 | 12 | |
| Assisted Pull Up Machine | 4 | 12 | |
| Dumbbell Side Lateral Raises | 4 | 12 | |
| Rope Cable Curls | 4 | 12 | |
| Tricep Pushdown Machine | 4 | 12 | |
| Cybex Incline Chest Press | 4 | 12 | |
Lower 2
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 12 | |
| Lying Hamstring Curl | 4 | 12 | |
| Hip Abductor | 4 | 12 | |
| Hip Adductor | 4 | 12 | |
| Barbell Deadlift | 4 | 12 | |
| Lunges | 4 | 12 | |
| Dumbbell Calf Raises | 4 | 12 | |