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 | |
Lateral Raise Machine | 4 | 12-15 |
Pull 1 (Back Width Focused)
Exercise Name | Sets | Reps | Video |
---|---|---|---|
Lat Pulldown (Wide MAG Grip) | 4 | 8-12 | |
Plate Loaded Lat Pulldown (Wide Grip) | 4 | 8-12 | |
Mid Row | 3 | 8-12 | |
Low Row (Narrow MAG Grip) | 3 | 8-12 | |
Straight Arm Pulldown (Straight Bar) | 3 | 12-15 | |
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 | |
Calf Raise Machine | 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 (Hammer Grip) | 4 | 8-12 | |
Plate Loaded Lat Pulldown (Hammer Grip) | 3 | 8-12 | |
Low Row (Small MAG Grip) | 4 | 8-12 | |
Lat Pulldown (Medium MAG Grip) | 3 | 12-15 | |
Dumbbell Row | 3 | 8-12 | |
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 |