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Workout Plan

If you are looking for a comprehensive strength program designed for performance athletes looking to MAXIMIZE strength and speed then check out our FREE Performance Workout regime. Our COMPLETE Performance Workout regime has been developed using compound movements to help you INCREASE strength, size and speed! So if you are wanting to get bigger, stronger, faster and CRUSH your opposition, let us guide you to reach your sports performance goals!

Workout - Full Body (Volume Day)

MUSCLE GROUP
  • Quads
  • Chest
  • Hams
  • Back
  • Chest
EXERCISE
  • Barbell Squats
  • Barbell Bench Press
  • Barbell Deadlift
  • Chin-Ups
  • Incline Dumbbell Press
WARM UP SETS
  • 3x8 reps
  • 2x8 reps
  • 3x8 reps
  • 0
  • 1x10
WORKING SETS
  • 4x5 reps
  • 4x5 reps
  • 4x8 reps
  • 4x8 reps
  • 4x10 reps

Workout - Cardio/ Sport

Cardio Type
  • High Intensity
Duration
  • 30-60 minutes
Exercise
  • Sprint/ Sled/ Sport Practice

Workout - Full Body (Recovery Day)

MUSCLE GROUP
  • Quads
  • Shoulders
  • Back
  • Biceps
EXERCISE
  • Barbell Front Squat
  • Military Press
  • Barbell Row
  • Barbell Curl
WARM UP SETS
  • 2x8 reps
  • 2x8 reps
  • 2x10 reps
  • 1x10 reps
WORKING SETS
  • 4x5 reps
  • 4x5 reps
  • 4x8 reps
  • 4x10 reps

Workout - Cardio/ Sport

Cardio Type
  • High Intensity
Duration
  • 30-60 minutes
Exercise
  • Sprint/ Sled/ Sport Practice

Workout - Full Body (Max Day)

MUSCLE GROUP
  • Quads
  • Chest
  • Hams
  • Back
  • Chest
EXERCISE
  • Barbell Squats
  • Barbell Bench Press
  • Barbell Deadlift
  • Chin-Ups
  • Incline Dumbbell Press
WARM UP SETS
  • 3x8 reps
  • 3x8 reps
  • 2x10 reps
  • 0
  • 1x8
WORKING SETS
  • 1x5 reps (max)
  • 1x5 reps (max)
  • 4x8 reps
  • 4x8 reps
  • 4x10 reps

Workout - Cardio/ Sport

Cardio Type
  • High Intensity
Duration
  • 30-60 minutes
Exercise
  • Sprint/ Sled/ Sport Practice

Workout - Full Body (Recovery Day)

MUSCLE GROUP
  • Quads
  • Shoulders
  • Back
  • Biceps
EXERCISE
  • Barbell Front Squat
  • Military Press
  • Barbell Row
  • Barbell Curl
WARM UP SETS
  • 2x8 reps
  • 2x8 reps
  • 2x10 reps
  • 1x10 reps
WORKING SETS
  • 4x5 reps
  • 4x5 reps
  • 4x8 reps
  • 4x10 reps

Health & Fitness Guide

Completing each workout is ONLY part of the puzzle. Check out the guide below and learn EVERYTHING you need to know about starting your fitness journey.

To build RAW strength and power we need to apply lower rep ranges of 3-5 reps for the MAIN compound movements, with a focus on moving each rep as quickly as possible. Combine this with accessory movements in the 8-10 rep range, this combination of EXPLOSIVE low rep compound movements with CLASSIC hypertrophy sets will stimulate muscle strength, power and size. Generally the number of sets performed will be related to your training level with beginners performing 6-9 sets per bodypart, intermediate trainers 8-12 sets per bodypart and advanced trainers PUSHING 10-15 sets. For the heavy low rep sets take a MINIMUM of 3 minutes rest between sets so you can lift MAXIMUM weights as fast as possible on each set, for all accessory movements rest 2 minutes between sets.

For TRUE athletic performance a balance of strength and conditioning is required for the majority of sports. For In-season athletes simply use your sports training and game-day as your conditioning component of this program. Off-season athletes should stick to 2-3 short HIGH INTENSITY cardio sessions per week, preferably on non lifting days. Focus on types of cardio that help IMPROVE speed and explosiveness such as sprinting, sled drags, plyometrics or tyre flipping.

You’re training like a PRO in the gym with your program and KILLING it on the playing field, however to reach your performance goals you also have to stay on top of your nutrition. Diet is a HUGE part when it comes to peak performance and there is no way around planning your meals and eating large quantities of high quality food when looking to build strength and CRUSH your opposition. We recommend consuming 5-7 meals containing lean protein (chicken, turkey, lean steak), eating plenty of starchy carbohydrates (oats, potatoes, vegetables) to fuel training and consuming small amounts of healthy fats (fish oil, nuts, CLA) with each meal. If your looking for a COMPREHENSIVE nutriton plan to help you become bigger, stronger and faster then give our FREE Nutritional Plan a go!

If you’re serious about increasing your performance, you’re going to need a serious performance supplement stack to help you get there. And we’ve got the PERFECT supplement stack to help you perform at your peak! We’ve combined an AWESOME complete pre-workout supplement with the best performance intra-workout BCAA supplement on the market, add in the World’s top complete performance protein powder, thrown in the most advanced form of creatine on the market and finished it all off with the highest dosed multivitamins that money can buy! It’s time to take your performance up to the next level! Let’s go!

The process of tracking progress is of VITAL importance when trying to reach a Performance goal! The first step is choosing methods that align with your chosen goal, depending on your chosen sport we recommend taking QUANTITATIVE measurements of all workouts, 1RM and time-trials. Your goal is to see steady INCREASES in your 1RM compound lifts (squat, bench, deadlift), increases in speed whilst reducing your distance time-trials and building greater work capacity.

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