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 |
|---|---|---|---|
| Panatta Lateral Raise | 4 | 12 | |
| Cable Front Raise | 4 | 12 | |
| Hoist Shoulder Press | 4 | 12 | |
| Cable Straight Arm Pulldown | 4 | 12 | |
| Hoist Lat Pulldown | 4 | 12 | |
| Cybex Row | 4 | 12 | |
Lower 1
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Seated / Lying Hamstring Curl | 4 | 15 | |
| DB RDL | 4 | 12 | |
| Booty Builder | 4 | 12 | |
| Hip Adductor | 4 | 12 | |
| Cable Kickback | 4 | 12 | |
Upper 2
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Cable Y Raise | 4 | 12 | |
| Reverse Pec Deck | 4 | 12 | |
| Incline Smith Press | 4 | 12 | |
| Assisted Pull Up | 4 | 12 | |
| DY Row | 4 | 12 | |
| Cable Tricep Pushdown | 4 | 12 | |
Lower 2
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Hip Abductor | 4 | 12 | |
| Gymleco Hack Squat | 4 | 12 | |
| Leg Extension | 4 | 12 | |
| Cable B Stance RDL | 4 | 12 | |
| Nytram Leg Press | 4 | 12 | |