How It Works
Every exercise in this programme is performed at 12 reps. One consistent rep range, three sessions a week, six exercises per session. The simplicity is deliberate — there is nothing to calculate, nothing to adjust. The only variable is weight, and that variable only moves in one direction: up.
When 3 sets of 12 reps with a given weight becomes manageable, add 2.5kg at the next session. Not 10kg. Not a different exercise. 2.5kg. Small, consistent additions over weeks and months produce transformations that dramatic programme changes never will. The weight used on day one should be noticeably lighter than the weight used twelve weeks later. That progression is the evidence that the programme is working.
The preparation principle. This programme is designed to be run before the
Three-Day Full Body Strength Programme. Two to three weeks at higher volume with moderate weight builds the muscular foundation and movement patterns that the strength programme then loads more heavily. Run this first, then transition to the strength programme. The body responds to the change in stimulus at each transition. Return to this programme after the strength phase and repeat the cycle.
Who this is for
Intermediate lifters preparing for heavier training, or anyone returning to structured training who wants to build volume before intensity. Also suitable as a standalone programme run continuously with progressive weight increases.
Who this is not for
Beginners who have not yet established the main movement patterns. See the Beginner Programmes first.
A Note on Legs
Workout 2 contains four leg exercises. This is intentional and non-negotiable. Legs are the largest muscle group in the body, they carry you everywhere you go, and they are the most consistently neglected part of training in any commercial gym. Four exercises in one session is not excessive. It is appropriate. Strong legs do not just look better — they support every other movement in the gym, reduce injury risk and make everything from climbing stairs to running easier. Do not skip them and do not reduce them.
Workout 1
Upper Body
Push and pull, shoulders and arms. Six exercises covering the full upper body. Rest 90 seconds between all sets throughout this session.
Bench Press — Dumbbell or Barbell
Both options are equally valid — dumbbells require more stabilisation, barbells allow heavier loading
3 sets · 12 reps · 90 sec
Barbell Row
Hinge at the hips, neutral spine, pull to the lower chest — primary back exercise for this session
3 sets · 12 reps · 90 sec
Seated Shoulder Press — Dumbbell or Barbell
Seated for stability — press directly overhead, lower under control to shoulder height
3 sets · 12 reps · 90 sec
Lat Pulldown
Pull to the upper chest, slight lean back — full stretch at the top, controlled return
3 sets · 12 reps · 90 sec
Biceps Curl — Dumbbell or Barbell
Elbows fixed at the sides, full range — do not use body momentum to swing the weight
3 sets · 12 reps · 90 sec
Dips or Machine Triceps Pushdown
Dips preferred where available — if shoulder pain prevents them, the machine pushdown is a safe and effective alternative
3 sets · 12 reps · 90 sec
Workout 2
Legs and Upper Body
Four leg exercises followed by two upper body movements. The squats lead. Everything else follows. Rest 2 minutes after squats, 1 minute after leg extensions, 90 seconds after everything else.
Barbell Squat
Full depth, drive through the heels — the foundation of leg training. The weight here should allow 12 clean reps, not a grind
3 sets · 12 reps · 2 min
Leg Extension
Direct quadriceps isolation — full extension at the top, controlled return. Do not slam the weight down
3 sets · 12 reps · 1 min
Good Morning
Barbell on upper back, soft knee bend, hinge at the hips until the torso is near parallel with the floor — keep the lower back neutral throughout. This exercise works the hamstrings, glutes and lower back simultaneously and is rarely seen done correctly. Start light. The movement is controlled by the hip hinge, not the lower back
3 sets · 12 reps · 90 sec
Lying or Seated Hamstring Curl
Direct hamstring isolation after the good mornings — completes the posterior chain work for the session
3 sets · 12 reps · 90 sec
Machine Chest Press
Seated — a controlled chest press that takes the stabilisation demand away after heavy leg work. Dumbbell seated press is a valid alternative
3 sets · 12 reps · 90 sec
Seated Row
Cable or machine — pull to the lower chest, brief hold, return under control. Completes the push/pull balance in the upper body
3 sets · 12 reps · 90 sec
Workout 3
Full Body — Deadlift Led
The deadlift leads at moderate weight. Upper body pushing, pulling and arm work follows. The weight on the deadlift must be honest — 12 controlled reps, not 8 good reps and 4 grinding ones. Rest 2 minutes after deadlifts, 90 seconds after everything else.
Deadlift
Moderate weight is non-negotiable at 12 reps. The last rep should be challenging — not a near-maximum effort. Add 2.5kg when 12 reps feels comfortable. Technique does not change as weight increases
3 sets · 12 reps · 2 min
Dumbbell Bench Press
Dumbbells in this session for variety — different stabilisation demands from the barbell bench in Workout 1
3 sets · 12 reps · 90 sec
Standing Shoulder Press
Standing rather than seated — requires core stability and recruits the legs slightly as a base. Dumbbell or barbell
3 sets · 12 reps · 90 sec
Lat Pulldown
Second appearance of the week — lat pulldowns recover well and can handle the frequency
3 sets · 12 reps · 90 sec
Standing Biceps Curl
Standing rather than seated — similar movement but requires more postural control
3 sets · 12 reps · 90 sec
Lying Triceps Extension
EZ bar or barbell — lower slowly to the forehead, extend fully. A longer range of motion than the pushdown and a greater stretch through the long head of the triceps
3 sets · 12 reps · 90 sec
The Cycle
Run this programme for two to three weeks, then transition directly to the Three-Day Full Body Strength Programme for the heavier, lower-rep phase. The muscles and movement patterns built here carry directly into the strength programme. After the strength phase, return to this programme. The body responds to the change in stimulus each time — more volume at moderate weight, then more intensity at higher weight. That rotation, run consistently over months, produces results that neither programme achieves alone.
