IN CLUB
WORKOUTS

Daily Format (40 minutes total)

• Warm-Up (5 min): Choose 2 of the following:
• Squat, walk out, push (1 min)
• Lateral lunge and reach (2 min)
• Forward lunge and reach (2 min)
  
  
• Main Workout (30 min):
• 8 exercises for 8 reps. Per set.
• 1 Warm Up set RPE 4-5
• 2 Working sets RPE 6-7
  
  
• Cool Down (5 min): Static stretches
• (A) = Advanced trainer. (B) = Beginner trainer

PUSH POWER

Chest, Shoulders & Triceps

• Bench Press (A) : Chest Press Machine (B) 
• Dumbbell Shoulder Press (A) : Shoulder Press Machine (B)
• Dumbbell Incline Press (A) : Incline Press Machine (B)
• Cable Chest Fly
• Pec Deck
• Cable Rope Triceps Pushdown
• Dumbbell Lateral Raise
• Push-Ups

PULL STRENGTH

Back & Biceps

• Barbell Bent-Over Row (A) : Low Row Machine (B)
• Single-Arm Dumbbell Row
• Lat Pulldown
• Seated Row (Plate or Cable)
• Incline Lever Row/T-Bar Row
• Dumbbell Bicep Curl
• Biceps Curl Machine 
• Pull-Up (Assisted machine if needed) 

LEGS & GLUTES

• Barbell Back Squat (A) : Dumbbell Squat (B) 
• Leg Press 
• Dumbbell Goblet Squat
• Hip Thrust
• Seated or Standing Calf Raise
• Cable Kickback (Glutes)
• Dumbbell Lunge (A) : Bodyweight Lunge (B)
• Seated or Lying Leg Curl

CONDITIONING + CORE

• Concept 2 Rower – (300 x 4 intervals) 1 min rest between efforts
• Cable Crunch
• Plank (1 min)
• Box Jump (A) : Step-Up (B)
• Treadmill – 1 km Run (A) : Walk (B)
• Side Plank (30s/side)
• Farmer’s Carry
• Dips (assisted if needed)

UPPER BODY VOLUME

• Dumbbell Incline Press (A) : Machine Chest Press (B)
• Dumbbell Chest Fly (A) : Pec Fly Machine (B)
• Barbell Overhead Press (A) : Shoulder Press Machine (B)
• Cable Lateral Raise
• Rear Delt Machine
• Dips (Assisted if needed)
• Preacher Curl (Barbell)
• Barbell Lying Triceps Extension (A) : Tricep pulldown (B)

LOWER BODY VOLUME

• Hack Squat
• Leg Press
• Leg Extension
• Barbell Romanian Deadlift (A) : Dumbbell RDL (B)
• Hip Thrust
• Seated Leg Curl
• Calf Raise
• Forward Lunge and Reach (Mobility finisher)

FULL BODY BURN

• Barbell Deadlift (A) : Dumbbell Squat (B)
• Dumbbell Shoulder Press (A) : Shoulder Press Machine (B)
• Chest Press (Machine) plate or pin loaded
• Dips (assisted machine if required)
• Box Jump (A) : Step-Up (B)
• Dumbbell Bicep Curl
• Stepmill 5 minutes x1
• Rower – 400m x 1 

RECOVERY & MOBILIITY

• Treadmill Walk (Incline 10%, 20mins)
• Squat, Walk Out, Push Up
• Lateral Lunge and Reach
• Cable Crunch 
• Glute Bridge
• Farmer’s Carry
• Inverted Row
• Mobility Flow (choose any 3 mobility drills)

Tips for Success

• Rest time: 30–60s for hypertrophy, 60–90s for strength
• Track your reps/weights to see progress
• Hydrate and get 7–8 hrs sleep
• Modify exercises if needed (e.g., use machines for support)