Gym · 8 weeks · 4 days a week · test and retest
- Equipment
- Dumbbells, bench, row setup, cable or band, barbell or trap bar
- Space
- Gym floor, plus a 60 m running space
- Each week
- Repeat the same week for 8 weeks. Test in week 1 and retest in week 8 the same way, so you can compare.
Check every exercise and load before you train. Choose weights you can lift with good form. Your copy can be changed in the editor before you save it.
Monday
Push gym session
Pressing movements for the chest, shoulders and arms.
- Push-up3 × 8Hands under the shoulders, body in a line. Lower until the chest is close to the floor. Use a bench or wall if a full push-up is not yet even.
- Dumbbell bench press3 × 8Elbows about 45 degrees, not flared. Feet flat. Pause if the last reps get sloppy.
- Dumbbell shoulder press3 × 8Sit or stand with the dumbbells at shoulder height. Press through a comfortable range and lower with control. Adjust the load and range before the next set.
- Triceps press-down3 × 10Use a cable or securely anchored band. Keep the upper arms close to your sides as you straighten and bend the elbows. Adjust the resistance before starting.
Tuesday
Pull gym session
Rows, curls and a face pull. Adjust the resistance for each movement.
- Inverted row3 × 10Bar or rings at about hip height. Body straight, pull the chest to the bar. Bend the knees to make it easier.
- Single-arm dumbbell row3 × 8One hand and knee on a bench. Pull the dumbbell to the hip without rotating the torso. Switch sides each set.
- Dumbbell curl3 × 10Stand or sit with a dumbbell in each hand. Bend the elbows and lower with control. Choose a range you can repeat without swinging.
- Face pull3 × 15Cable or band to the face, hands finishing outside the ears. Keep the reps even left to right.
Thursday
Lower-body gym session
Squat, hinge, split stance and a short drive. Change every load.
- Goblet squat3 × 8Hold a dumbbell or kettlebell at your chest, elbows down. Feet slightly outside the shoulders. Sit down with chest up and heels on the floor.
- Trap-bar deadlift4 × 5Stand inside the bar, feet hip-width. Brace and push the floor away. Use a kettlebell or dumbbell Romanian deadlift if you do not have a trap bar.
- Rear-foot split squat3 × 8Back foot on a bench about knee height. Front shin stays roughly vertical. Railway-track stance, not a tightrope. Complete the reps on each leg.
- Sled push6 sets · 20 mLow handles, torso about 45 degrees. Drive 20 m through the balls of the feet, then walk back. Skip this if you have no sled or lane.
- Pallof press3 × 8Stand side-on to a cable or band at chest height. Press straight out and do not let it turn you. Switch sides each set.
Saturday
Easy run and strides
Warm the legs, then a few faster efforts. Not a fitness test.
- Easy jog8 minEasy pace you could talk through. Shake the arms and settle the breathing.
- Skip and high knees4 minA-skips or high knees for short lengths. Tall posture, soft landings. Walk back.
- Strides6 sets · 60 mBuild to a fast run, not a max sprint. Walk back. Stay relaxed in the shoulders.
- Short shuttles6 sets · 20 mOut and back over 20 m. Turn low and balanced. Walk 20 m between reps.
- Walk down5 minWalk until the breathing is easy. Note how the legs felt, then stop.
Sunday
Test day · weeks 1 and 8
Record a starting point, then repeat the same tests the same way at the end.
- 10 m sprint2 attempts · 10 mStanding start, front foot 0.5 m behind the first line. Two attempts with full recovery between. Write down your best time and how it was timed (gates or hand).
- Standing broad jump3 attemptsTwo-foot take-off from behind the line. Measure from the line to the nearest heel. Write down the best of three.
- Bronco1 attempt · 1200 mFive sets of 20 m, 40 m and 60 m shuttles without rest (1,200 m in all). One attempt. Write down your time.
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