Heavy Weights Programme 3

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
• Smith Machine (you can use a squat rack)
• Weight - Kettlebell, plate or dumbbell
• Slider (you can step back if you don't have a slider)

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

• Split Squat (3 x 8)
• Iso hold (2 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
• Single leg RDL (3 x 12)
• Reverse lunge sliders (2 x 8)
• Power calf raise (3 x 12)

Weeks 5 - 8 (Increase weights)

• Split Squat (3 x 6)
• Iso hold (3 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
• Single leg RDL (3 x 12)
• Reverse lunge sliders (2 x 8)
• Power calf raise (4 x 8)