Body Gym Plans
The BODY PLANS are designed to assist you in gaining muscle mass and dropping body fat. They are intense bulk up and body shape changing programs. The work is predominantly cable, machine and weight work, intended to add the right amount of load and stress on your body to get you to put on lean muscle.
The recommended schedule should be to complete day 1 and 2, then a rest day, then day 3 and 4, then 2 rest days.
PHASE 1 - WEEK 1 to 2- STABILITY and MOBILITY
PHASE 2 - WEEK 3 to 6- BALANCE, FLUIDITY and COORDINATION
PHASE 3 - WEEK 7 to 12 -STRENGTH, PERFORMANCE and ENDURANCE
The daily routines are designed to get progressively more challenging as you enter the second and third phase listed above.
Body - FIRST TIMER (4 weeks)
The 1st Timer BODY Gym Plan is exactly that, a gym program for the person who has never set foot in a gym, or never been on a structured gym program.On the BODY 1st Timer Gym Plan you will do 3 sessions a week (with a rest day in between), each session will be roughly 45 minutes long, with a variety of cardiovascular (run/bike/row) activities, mixed with free body and weight work. This program will increase your confidence in the gym and in 4 weeks make you feel even fitter and stronger, ready for a full program.
Preview: Week 1, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Dumbbell Squats
Reps:10,10,10 Tempo:2-1-2 Rest:60
Holding dumbbells in your hands. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Chest - Dumbbell Bench Chest Press
Reps:12,10,8 Tempo:2-1-2 Rest:60
Lie face up on a gym bench, knees bent, feet flat on the floor. Hold the dumbbells above your chest. Slowly lower them to touch your chest and the push them back to the starting position.
4. Shoulders - Seated Shoulder Press
Reps:12,10,8 Tempo:2-1-2 Rest:60
Using a bench or gym ball , seated upright hold 2 dumbbells, palms up with elbows directly below your wrists. Press the dumbbells until they are directly above your head, pause and the return to the starting position with the dumbbells next to your ears.
5. Cardio Blast
Reps:1 Tempo:NA Rest:0
10 minutes on 1 or 2 peices of cardio kit: TREADMILL - do 5 - 10 minutes light flat jog or brisk uphill walk CYCLE - do 5 - 10 minutes, steady heart rate, RPE Level 6 or higher ROW - do 5 minutes, RPE 6 or above, steady row Cross Trainer - do 5 minutes, RPE 6 or above Stepper - do 5 minutes, RPE 6 or above
6. Arms - Triceps - Bar Push down
Reps:12,10,8 Tempo:2-1-2 Rest:60
Using a cable push down machine and a short cable bar. Standing upright with feet together. Elbows tight against your side, move from having your forearms slightly above parallel to extended all the way down.
7. Abdominals - Lying Knee Raises
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying down on your back. Your hands should be straight down by your sides, with your palms on the floor. Keeping your legs straight and knees together, lift your heels just off the floor. Keep your left leg still and straight, pull your right knee as far up as possible. Pause, then extend right leg back to starting position. Repeat with the other leg.
8. Abdominals - Lying Crunch
Reps:12,12,12 Tempo:2-1-2 Rest:60
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
9. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Body - BEGINNER (12 weeks)
Although this is a beginner program, it is The Body Plans are not recommended for people who are new to the gym. The Body Beginner plan is for the person who has been using the gym and wants to start getting better results in terms of body shape and gaining of muscle mass. The program is difficult, and will challenge you, but as long as you have had a bit of experience in the gym you should manage fine.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Barbell Squats
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Barbell across the back of your shoulders, hands holding towards the outside of the bar. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Legs - Lunges - Dumbbell Standing Lunges
Reps:20,20,20 Tempo:2-1-2 Rest:60
Standing with legs shoulder width apart, dumbbells in your hands. Take a big step forward, landing with your heel first. At the bottom of the movement, your front knee should be bent at 90 degrees and directly above the toes, and our back knee should be just above the ground. Return to your standing position by driving upwards with your front leg.
4. Legs - Step-ups - Dumbbell Step-ups
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using a Gym Step (set high), Holding dumbbells in your hands, Step up with 1 leg. bring the other leg forward, knee up in front of you and then back to the floor without setting it down on the step. Step down and repeat with the other leg.
5. Arms - Biceps - Crusifixion Curls
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using the high cables on the cable crossover, palms facing up, arms just above parallel to the the floor. Keeping your elbows relatively still, bring your hands towards your ears, pause and then open them up again.
6. Arms - Biceps - Bicep Dumbbell Curl
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Standing upright, feet shoulder width apart. Hold the dumbbells with an underhand grip, palms facing forward. Keep your elbows still and lift the dumbbells to your chest. Do alternate arms, lift lower and then other arm.
7. Arms - Biceps - Dumbbell Hammer Curl
Reps:10,8,6 Tempo:2-1-2 Rest:60
Standing upright, feet shoulder width apart. Hold the dumbbells with an underhand grip, palms facing in. Keep your elbows still and lift the dumbbells to your chest. Do alternate arms, lift lower and then other arm.
8. Abdominals - Gym Ball Crunch
Reps:20,20,20 Tempo:2-1-2 Rest:45
Lying on a gym ball with your lower back supported, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso up. Lower yourself in a controlled manner. Repeat.
9. Abdominals - Lying Crunch
Reps:25,25,25 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Body - INTERMEDIATE (12 weeks)
The Body Intermediate Plan is designed for the person who has had a bit of experience with strength training and has used a strength and hypertrophy program in the past. It is more challenging than the Body Beginner Plan. You will be tested with a variety of exercises aimed at pushing your body out of its comfort zone, to give you fantastic results.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Barbell Squats
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Barbell across the back of your shoulders, hands holding towards the outside of the bar. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Legs - Lunges - Dumbbell Standing Lunges
Reps:12,12,12 Tempo:2-1-2 Rest:60
Standing with legs shoulder width apart, dumbbells in your hands. Take a big step forward, landing with your heel first. At the bottom of the movement, your front knee should be bent at 90 degrees and directly above the toes, and our back knee should be just above the ground. Return to your standing position by driving upwards with your front leg.
4. Legs - Step-ups - Dumbbell Step-ups
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using a Gym Step (set high), Holding dumbbells in your hands, Step up with 1 leg. bring the other leg forward, knee up in front of you and then back to the floor without setting it down on the step. Step down and repeat with the other leg.
5. Arms - Biceps - Preacher Curls
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using a preacher curl machine, keep elbows still using an EZ Curl Bar
6. Arms - Biceps - Bicep Dumbbell Curl
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Standing upright, feet shoulder width apart. Hold the dumbbells with an underhand grip, palms facing forward. Keep your elbows still and lift the dumbbells to your chest. Do alternate arms, lift lower and then other arm.
7. Arms - Biceps - Crusifixion Curls
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using the high cables on the cable crossover, palms facing up, arms just above parallel to the the floor. Keeping your elbows relatively still, bring your hands towards your ears, pause and then open them up again.
8. Abdominals - Gym Ball Crunch
Reps:20,20,20 Tempo:2-1-2 Rest:45
Lying on a gym ball with your lower back supported, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso up. Lower yourself in a controlled manner. Repeat.
9. Abdominals - Lying Crunch
Reps:25,25,25 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
Body - ADVANCED (12 weeks)
This is our most challenging program. It is designed to push the limits on your gym experience, and give you fantastic strength and hypertrophy results. It is designed for the experienced gym user who is ready to challenge themselves at a new intensity. This is a very difficult program, you should make sure you are fully prepared to follow it through, because if you do, you will see a significant altering of your body shape with fantastic strength and muscle gains.
Preview: Week 3, Session 1
1. Warm Up
Reps:1 Tempo:NA Rest:0
General and Varied 10 minute cardiovascular warm up. Choose 2 or 3 varied pieces of cardio kit, and work progressively harder on each piece for the 10 minutes. For example, have a 3-4 minute brisk (slight inclined) walk or slow jog on a treadmill. Then do 3-4 minutes on a rowing machine (slightly harder than the treadmill). Then do 3-4 minutes on the elliptical trainer with a fair bit of resistance. This will get you mobile, muscles warm and will get your heart rate going and ready for your workout.
2. Legs - Squats - Barbell Squats
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Barbell across the back of your shoulders, hands holding towards the outside of the bar. Standing upright with your feet shoulder width apart. Move your hips back and bend your knees to lower your torso to the floor. Squat until your upper leg is parallel to the floor. Keep your torso as upright as possible (do not bend over too much). You should not descend too quickly, and your knees should remain aligned with your toes.
3. Legs - Lunges - Front Barbell Standing Lunges
Reps:12,12,12 Tempo:2-1-2 Rest:60
Standing with legs shoulder width apart, arms crossed on your chest, holding a barbell on the front of your shoulders. Take a big step forward, landing with your heel first. At the bottom of the movement, your front knee should be bent at 90 degrees and directly above the toes, and our back knee should be just above the ground. Return to your standing position by driving upwards with your front leg.
4. Legs - Step-ups - Dumbbell Step-ups to Press
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using a Gym Step (set high), Holding dumbbells in your hands, Step up with 1 leg. bring the other leg forward, knee up in front of you. Bring the dumbbells up using a bicep curl, and then into a shoulder press, while keeping your knee up. Then step back to the floor without setting your foot down on the step. Step down and repeat with the other leg.
5. Arms - Biceps - Chin Ups
Reps:10,10,10 Tempo:2-1-2 Rest:60
On a chin up bar, hands just outside shoulder width, underhand grip. Perform a pull up. Pause and then slowly return to the hanging position.
6. Arms - Biceps - Bicep Dumbbell Curl
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Standing upright, feet shoulder width apart. Hold the dumbbells with an underhand grip, palms facing forward. Keep your elbows still and lift the dumbbells to your chest. Do alternate arms, lift lower and then other arm.
7. Arms - Biceps - Preacher Curls
Reps:12,10,8,6 Tempo:2-1-2 Rest:60
Using a preacher curl machine, keep elbows still using an EZ Curl Bar
8. Abdominals - Gym Ball Crunch
Reps:30,30,30 Tempo:2-1-2 Rest:45
Lying on a gym ball with your lower back supported, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso up. Lower yourself in a controlled manner. Repeat.
9. Abdominals - Lying Crunch
Reps:25,25,25 Tempo:2-1-2 Rest:45
Lying on your back, knees bent, feet flat on the floor. Put your hands behind your head, and raise your torso off the floor up to your knees. Lower yourself in a controlled manner.
10. Cool Down
Reps:1 Tempo:NA Rest:0
Minimum 5-10 minute stretch and cool down, focusing on the muscle groups and body parts worked today. Start off with a couple of minutes on one of the pieces of cardio equipment (treadmill, bike, elliptical trainer). Focus on your breathing, go very easy and bring your heart rate down. Follow this with a good stretch (20-30 seconds per body part worked, at least twice each).
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