Heavy Weights Programme 2

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.

In order to get the correct weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range  but you should be able to do 3 more reps at the end.

E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.

Equipment:

• Squat Rack
• Box
• Trap/HEX bar
• Kettlebell
• Swiss Ball
• Box

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

• Single leg RDL to clean (2 x 12 each side)
• Overhead reverse lunge to high knee (2 x 12 each side)
• Split stance trap bar deadlift (2 x 12 each side)
• Repeated high box step up (2 x 12 each side)
• Split squat front squat (1 x 12 each side)
• Swiss ball hamstring curl into bridge (2 x 8/8 each side)

Weeks 5 - 8

• Single leg RDL to clean (2 x 12 each side)
• Overhead reverse lunge to high knee (2 x 12 each side)
• Split stance trap bar deadlift (3 x 12 - 15 each side)
• Repeated high box step up (3 x 12 - 15 each side)
• Split squat front squat (2 x 12 each side)
• Swiss ball hamstring curl into bridge (2 x 8/8 each side)

* Sorry about the background noise in the gym