Heavy Weights Programme 1

Heavy Weights Programme 1

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Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.

Equipment:

  • Squat Rack
  • Box
  • Leg Press
  • Dumbbell
  • Kettlebell
  • Swiss Ball
  • Smith Machine (You can use a squat rack if your gym doesn't have one of these)

Weeks 1 - 4 (sets/reps stated next to each exercise)

  • Power squat straight into a box jump (3 x 5/5)
  • Leg press (3 x 12)
  • Dumbbell step up straight into a kettlebell swing (3 x 12 (step up left leg) /12 (step up right leg)/16 (KB swings))
  • Swiss ball hamstring curl into bridge (3 x 8/8)
  • Smith Machine power calf raise (3 x 12)

Weeks 5 - 8

  • Power squat straight into a box jump (4 x 4/4)
  • Leg press (3 x 10)
  • Dumbbell step up straight into a kettlebell swing (3 x 15 (step up left leg) /15 (step up right leg)/20 (KB swings))
  • Swiss ball hamstring curl into bridge (3 x 10/10)
  • Smith Machine power calf raise (3 x 12)

* Sorry about the background noise in the gym