Please find your free starter programme below – fully tailored to Mayhem Gym!
I recommend logging your workouts using the app ‘Repcount’ so that you can try to progress every session. For example, if you manage 4 sets of 12 (the top of the range) with good form on Incline Plate Loaded Chest Press then you should increase the weight the next time you do it.
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!
Push 1 (Chest Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Incline Plate Loaded Chest Press | 4 | 8-12 | |
| Flat Chest Press (Cybex) | 4 | 8-12 | |
| Pec Dec | 3 | 15 | |
| Incline Dumbbell Fly | 3 | 8-12 | |
| Tricep Extension Machine | 3 | 12-15 | |
| Rope Cable Push Down | 3 | 8-12 | |
| Panatta Lateral Raise | 4 | 12-15 |  |
Pull 1 (Back Width Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Lat Pulldown (Wide MAG Grip) | 4 | 8-12 | |
| Hoist Lat Pulldown | 4 | 8-12 |  |
| Cybex Mid Row | 3 | 8-12 |  |
| Low Row (Narrow MAG Grip) | 3 | 8-12 | |
| Straight Arm Pulldown (Straight Bar) | 3 | 12-15 | |
| Cybex Bicep Curl Machine | 3 | 12-15 |  |
| Dumbbell Hammer Curl | 3 | 12-15 |
Legs 1 (Hamstring Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Lying Hamstring Curl | 4 | 8-12 | |
| Leg Press | 4 | 8-12 | |
| Seated Hamstring Curl | 3 | 12-15 | |
| Dumbbell RDL | 3 | 8-12 | |
| Leg Extension | 3 | 12-15 | |
| Adductor | 3 | 12-15 | |
| Seated / Standing Calf Raise | 4 | 15-20 |  |
Push 2 (Shoulder Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| High Incline Press (Cybex) | 4 | 8-12 | |
| Plate Loaded Shoulder Press | 4 | 8-12 | |
| Dumbbell Lateral Raise | 3 | 12-15 | |
| Barbell Front Raise | 3 | 8-12 | |
| Reverse Pec Dec Superset with Shrugs |
3 | 12-15 | |
| Assisted (if needed) Tricep Dip | 4 | 8-12 | |
| Single Arm Cable Pushdown (Cuff) | 3 | 12-15 |
Pull 2 (Back Thickness Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| T Bar Row | 4 | 8-12 |  |
| Gymshop Single Arm Pulldown | 3 | 8-12 |  |
| Low Row (Small MAG Grip) | 4 | 8-12 | |
| Lat Pulldown (Medium MAG Grip) | 3 | 12-15 | |
| Dumbbell Row | 3 | 8-12 | |
| Dumbbell Preacher Curl | 4 | 8-12 | |
| Single Arm Rope Hammer Curl | 3 | 12-15 |
Legs 2 (Quad Focused)
| Exercise Name | Sets | Reps | Video |
|---|---|---|---|
| Leg Extension | 4 | 12-15 | |
| Pendulum Squat | 3 | 8-12 | |
| Hack Squat | 3 | 8-12 | |
| Lunges | 2 | 40 | |
| Seated Hamstring Curl | 3 | 8-12 | |
| Abductor | 3 | 12-15 | |
| Dumbbell Calf Raises | 3 | 25 |