Picture this...

It's January, and you start to hit the gym with good intentions.

Without fail, 3 times per week, you're there after work and bust a gut on the weights, lifting heavier each week.

You recognise the familiar faces in there and you're on nodding terms with the big fella who grunts on the leg press every single rep.

However, after a while, you notice that the gains don't keep coming as easily.

You don't see those changes in the mirror as frequently, if at all.

What's the problem?

You aren't following a proper program.

A proper program literally ensures that you're making progress and working towards an end goal - just turning up to the gym and doing what you feel like ain't gonna cut the mustard.

You need a plan of action, and that's what a good training program provides. A set of instructions to take you from where you are now, to where you want to be.

With so many programs out there, where do you start?

As simple as possible. Do as little as you need to actually get results, then progress from there.

At the start of this month, I shared a smart and simple training program on my Facebook page that I think you guys will find useful too, so I've popped it below:

Pick one lift for each exercise:

Exercise 1) Squat, deadlift, front squat, sumo deadlift, rack pull, block pull, snatch grip deadlift.

Do for 3-5 sets of 6 to 10 reps, taking 2-4 mins rest between sets.

Exercise 2a) Bench press, overhead press, incline bench press, seated overhead press, dumbbell overhead press, dumbbell single arm overhead press.

Exercise 2b) Pull up, chin up, lat pulldown, bent over row, one arm dumbbell row, chest supported row, seated row.

Do for 3-5 sets of 8-12, supersetting each exercise (i.e. performing them one exercise after another, taking 1-2 mins rest between sets.

Exercise 3a) Leg press, step ups, Romanian deadlift, dumbbell Romanian deadlift, back squat, single leg press, reverse lunges, walking lunges

Exercise 3b) DB lateral raises, DB hammer curls, rope face pulls, DB rear delt flyes

Do for 2-4 sets of 10 to 15, supersetting each exericse, taking 1-2 mins rest between sets.

Create three sessions based on the above and perform them across the week, aiming to add weight to the bar/dumbbell/machine each time that you perform the exercise OR beat your performance via performing more reps than the last session.

Much love,

JB