Gym Tyd

Ons begin hom lig en vat hom op soos ons gaan.

Beginner Friendly • Joint Safe • Group Training

Weekly Training Split

Day 1

Upper Body

Strength
Day 2

Lower Body

Strength
Day 3

Full Body

Conditioning
Day 4

Upper Body

Hypertrophy
Day 5

Lower Body

Hypertrophy

Day 1 – Upper Body

Strength Focus

Bench Press To Failure
Lat Pulldown To Failure
Sit Ups To Failure
Dumbbell Shoulder Press To Failure
Tricep Pushdown To Failure
Mountain Climb To Failure

Light Cardio: 10–20 minutes

Able to talk, slightly breathless

Day 2 – Lower Body

Strength Focus

Leg Press To Failure
Light Deadlift To Failure
High Knees To Failure
Leg Extension To Failure
Calf Raises To Failure
Plank To Failure

Light Cardio: 10–20 minutes

Able to talk, slightly breathless

Day 3 – Full Body Conditioning

Circuit Style

Goblet Squats To Failure
Incline Push-Ups To Failure
Seated Cable Row To Failure
Dumbbell RDL To Failure
Walking Lunges To Failure
Plank To Failure

Light Cardio: 10–20 minutes

Able to talk, slightly breathless

Day 4 – Upper Body

Hypertrophy Focus

Incline Dumbbell Press To Failure
Cable Fly To Failure
Sit Ups To Failure
Face Pulls To Failure
Overhead Tricep Extension To Failure
Hammer Curls To Failure

Light Cardio: 10–20 minutes

Able to talk, slightly breathless

Day 5 – Lower Body

Hypertrophy Focus

Goblet Squats To Failure
Walking Lunges To Failure
Leg Press To Failure
Seated Leg Curl To Failure
Glute Bridge To Failure
Standing Calf Raises To Failure

Light Cardio: 10–20 minutes

Able to talk, slightly breathless