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The Connective Crew

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This program focuses on building upper body strength and endurance using high-intensity interval training (HIIT). It incorporates a 3-day split, targeting different muscle groups each day to allow for adequate recovery.




HIIT

Upper

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HIIT Upper

Block 1

Block 2

The "Arnold Split" is a classic bodybuilding program popularized by Arnold Schwarzenegger. It's a high-volume, high-frequency routine designed to pack on muscle mass. Here's a breakdown:

Key Features:

6 Training Days a Week: This program requires a significant time commitment, as you'll be training six days out of the week.
Twice-Weekly Muscle Group Training: Each major muscle group is worked twice per week, allowing for ample stimulation and recovery.
Antagonistic Muscle Group Pairing: Muscle groups are often paired with their antagonists (e.g., chest and back, biceps and triceps) in the same workout. This allows for efficient training and balanced development.
High Volume: The program includes a large number of sets and reps, leading to significant muscle fatigue and growth.
Emphasis on Compound Exercises: Compound movements like squats, deadlifts, bench presses, and overhead presses form the foundation of the program.
Progressive Overload: The program encourages gradually increasing the weight, reps, or sets over time to continually challenge the muscles.
Typical Weekly Schedule:

Day 1: Chest and Back
Day 2: Shoulders and Arms
Day 3: Legs and Lower Back
Day 4: Chest and Back
Day 5: Shoulders and Arms
Day 6: Legs and Lower Back
Day1 7: Rest

Bro split

Arnold

bodybuilding

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6 Day Split

Within this 5-day training split, you will focus on bodybuilding style training with some strength focus. You will be targeting each muscle group 2+ times per week.

This program combines the two goals: build muscle and get strong. Both these goals complement each other when a program is designed well, but make sure you prioritise your recovery and joint health.

ULPPL

Bodybuilding

Strength

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Body-build 

 This workout plan utilises an upper/lower split with a push/pull focus, giving your muscles ample recovery time while hitting them frequently throughout the week.   It's designed to: * Build Strength: By incorporating exercises with a variety of rep ranges, you'll challenge your muscles to grow stronger. * Maximize Muscle Growth: The push/pull split ensures you target all the major muscle groups twice per week, promoting hypertrophy. * Improve Overall Fitness: This well-rounded plan addresses both upper and lower body strength, along with core engagement in many exercises.  This plan is suitable for: * Intermediate Lifters: Those with a solid foundation in proper exercise technique and looking to take their training to the next level. * Lifters Seeking Muscle Gain: By focusing on progressive overload, this plan can help you build significant muscle mass. Remember: Don't forget to adjust the weights, sets, and reps based on your fitness level and goals. This description provides a framework for your customised program.

Block 1 

Block 2 

Block 3  

This program is designed for busy guys who want to maximise their results in minimal time. It utilises a full-body workout and an upper/lower split across 3 days, making it easy to fit into a hectic work schedule.



Quick workouts

Time efficent

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Busy Gym Bro 

This training block is the busy individuals at can only train 2-3 times per week, with rest days between each session. The combination of compound and isolation training will get your stronger and build muscle with a time efficient approach. You might be wanting to add less rest periods into these sessions but i would advise trying to recover as much as possible between each set to allow you to train with max strength and recovery.

Block 3 

5-Day Glute Focused Workout Split
This program prioritises glute development while incorporating exercises for overall lower body strength and core stability. Remember to warm-up before each session and prioritise proper form over heavy weights. 



Glutes

Lower body

muscle gain

Female

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Glute builder - 5 day split

5-Day Glute Focused Workout Split This program prioritises glute development while incorporating exercises for overall lower body strength and core stability. Remember to warm-up before each session and prioritise proper form over heavy weights. 

20 mins or less, 10 exercises - 2 sets . Antagonistic supersets to get you in and out of the gym in effective time. All you need is a dumbbell and bench and you are ready to rock. This program is great for those who can't commit to lots of days of training in the gym, just some basic equipment at home and you can crush this workout! 

Full body

Short workout

20 mins

Quick workout

Supersets

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Dumbbell Only

Block 3

Block 4

This 5-day full-body program is designed to build strength, increase muscle mass, and improve overall fitness. It focuses on compound exercises that work multiple muscle groups simultaneously, maximizing training efficiency. 

Important Considerations:

Warm-up: Always start with a 5-10 minute warm-up, such as light cardio, dynamic stretches, and mobility exercises.
Cool-down: End each workout with 5-10 minutes of static stretches.
Listen to your body: Rest when needed and adjust the program as necessary.
Nutrition: Fuel your body with a balanced diet to support muscle growth and recovery.
Consistency: The key to success is consistency. Stick to the program as closely as possible, but don't be afraid to adjust it to fit your schedule and fitness level.

Upper, Lower, Cardio, Upper, Lower

5 day split

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Shape up ladies

Upper, Lower x 2 + Cardio this training split is desigend to get you into and out of the gym feeling strong and powerful, whilst shaping you body. Use a proper warm up on the cardio machines to get your mind and body ready for the session

This 4 day training split is for a upper body focus of training, ideal for someone that is trying to balance weight training and some other for of exercise like running.

Using a Upper | Lower | Push | Pull    set up this split will give you strength and muscle gain, Lift heavy and safely.

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STRONG & BUILT 

This program is designed for busy girls who want to maximise their results in minimal time. It utilises a full-body workout and an upper/lower split across 3 days, making it easy to fit into a hectic work schedule.



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3 Day Split

This workout plan is ideal for those on the go, as it requires no equipment and can be completed in just 30-45 minutes. Get ready to sweat and pump, and be finished in no time. It's time to get to work - no excuses!

Your training split will be:
Upper / Lower x 2 Giving your body enough recovery is key, so i would recommend a rest day in the middle of this plan. i.e Upper/Lower/Rest/Upper/Lower

bodyweight 

No equipment

ULUL

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Body weight circuits

Our Calisthenics and Weight Lifting hybrid training program combines the best of both worlds to deliver a comprehensive workout that builds incredible strength, flexibility, and athleticism.

Experience the benefits of:

Enhanced strength and muscle development: Leverage the power of weights to build lean muscle mass and increase overall strength.
Improved body control and coordination: Master challenging calisthenic movements to develop exceptional body awareness and agility.
Increased functional fitness: Enhance your everyday performance with exercises that translate to real-life activities.
Versatile workout options: Enjoy the freedom to train both indoors and outdoors, adapting to your schedule and preferences.
Progressive challenge: Continuously push your limits and achieve new fitness goals with expertly designed workout plans.



Calisthenics

Bodyweight

Weight training

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Calisthenics & Weight Lifting 

Block 1 - Hypertrophy & Skill

Block 2 - Hypertrophy & Skill

This 5-day training split is designed for average male gym-goers who want to build strength and muscle mass. It focuses on compound movements to work multiple muscle groups simultaneously and isolation exercises to target specific areas.

Additional Tips:

Warm up for 5-10 minutes before each workout.
Cool down for 5 minutes after each workout.
Focus on proper form to avoid injuries.
Increase the weight or resistance as you get stronger.
Listen to your body and take rest days when needed.

gym goer

male

female

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Strength & Muscle Build

This program focuses on building Lower body strength and endurance using high-intensity interval training (HIIT). It incorporates a 3-day split, targeting different muscle groups each day to allow for adequate recovery.

Lower |  Upper | Lower is your workout split on this program.


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HIIT Lower

This program focuses on building Full body strength and endurance using high-intensity interval training (HIIT). It incorporates a 3-day split, targeting different muscle groups each day to allow for adequate recovery.




push

pull

HIIT Full body

This program uses high-intensity interval training (HIIT) to build your cardio, strength, and endurance. It incorporates a 3-day split, targeting different muscle groups each day to allow for adequate recovery.




CARDIO

Cardio

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