Programme
SP Foundations
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
Full-body, three days a week, built around the big compound lifts. The goal isn't variety — it's learning the movements and adding weight to the bar every session for as long as that works.
Day A
- Squat — 3 × 5
- Bench Press — 3 × 5
- Barbell Row — 3 × 8
- Leg Curl — 2 × 12
- Dumbbell Curl — 2 × 12
- Plank — 3 × 30–45s
Day B
- Deadlift — 1 top set of 5
- Overhead Press — 3 × 5
- Pull-Ups or Lat Pulldown — 3 × 8
- Dumbbell Lunge — 3 × 10 per leg
- Tricep Pushdown — 2 × 12
- Plank — 3 × 30–45s
Day C
- Squat — 3 × 5
- Incline Dumbbell Press — 3 × 8
- Romanian Deadlift — 2 × 8
- Seated Cable Row — 3 × 8
- Face Pulls — 3 × 15
- Lateral Raise — 2 × 15
Rotate A/B/C each session (Mon/Wed/Fri). Add a small amount of weight each time you hit every rep with good form. On the smaller lifts, add reps first, and add weight once every set reaches 15. Miss reps two sessions running on a lift — drop that lift's weight by about 10% and build back up.
The list
New kit, new programmes and training content, sent when there is actually something to say. No weekly nothing-emails.