trinity - traineatgain.com · 2016-05-21 · fat-burning circuit workout. workout overview exercise...
TRANSCRIPT
1
T R I N I T YO N L I N E
WORKOUT PROGRAMME
ATTENTION
Train Eat Gain Ltd. accept no liability for any injury, loss or damage
resulting from the diet or physical exercise recommendations given in
this training programme or email support.
By following this programme and taking the advice given in email
support you voluntarily assume the inherent risk of physical/resistance
training and following a specific diet plan.
Consult your doctor before starting any new physical training
programme or diet plan. If you suffer from any medical conditions,
injuries or allergies, we advise that you seek medical attention
immediately and cease to follow the advice given in this training
programme.
Ensure you are familiar with all the gym equipment you wish to
use before starting this programme and follow the relevant safety
practices of your gym or training environment.
COPYRIGHT
Copyright © Train Eat Gain Ltd., 2016
All rights reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without the express
written permission of the publisher except for the use of brief
quotations in a book review.
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Contents
WELCOME TO YOUR WORKOUTS 5
Month ONE. 7
Power Push Workout. 8
Power Pull Workout. 9
Hyper Push Workout. 10
Hyper Pull Workout. 11
Pump Push Workout. 12
Pump Pull Workout. 13
Month TWO. 15
DTP Push Workout. 16
DTP Pull Workout. 17
Sculpting Push Workout. 18
Sculpting Pull Workout. 19
4
Strength Push Workout. 20
Strength Pull Workout. 21
Month THREE. 23
Fat-Burning Circuit Workout. 24
Belly-Busting Circuit Workout. 25
Push Power Workout. 26
Pull Power Workout. 27
Strongwoman Push Workout. 28
Strongwoman Pull Workout. 29
WEIGHT TRAINING TERMINOLOGY 30
WARMING UP & COOLING DOWN 34
ANY QUESTIONS? 40
5
Welcome to your WORKOUTS
YOUR PERSONAL WORKOUT PROGRAMME
Welcome to your workout programme. It contains
all the workouts you’ll need for your next ninety
days inside TRINITY plus other useful resources to
help guide you with your training.
When should I use it?This book can be used in the gym to help guide you
through your workouts. It can be used alongside the
online workouts or on it’s own if mobile internet is
not available in your gym.
Our recommended warm up and a glossary of
workout terminology are also included in case you
find yourself confused in the gym.
For fully illustrated workouts including technique
breakdowns, you can upgrade to TRINITY Black Box
for by clicking here. More details on this offer can
be found at the end of this guide.
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How to Use the Interactive Elements of this Progamme
This is not just a static PDF document. It actually
includes a number of interactive features.
You can click on the workouts in the monthly
calendars to jump straight to that workout without
having to search through a load of pages.
You can also click on the exercise names to load up
a full technqiue breakdown including photos, video
and a written description (please note this requires
an active internet connection).
Click to
jump to the
workout
MON
WEEK 1Fat Furnace
Workout
Click to view
the exercise
technique
EXERCISE
1 Goblet Squat
Month ONE.ROTATE YOUR DEVICE TO VIEW FULL SIZE
MON TUE WED THU FRI
WEEK 1Power Push
WorkoutPower Pull Workout
Hyper Push Workout
Hyper Pull Workout
WEEK 2Pump Push
WorkoutPump Pull Workout
Power Push Workout
Power Pull Workout
WEEK 3Hyper Push
WorkoutHyper Pull Workout
Pump Push Workout
Pump Pull Workout
WEEK 4Contrast Week
ActivityContrast Week
ActivityContrast Week
ActivityContrast Week
Activity
8
Power Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Goblet Squat 3 x 4-6 90 4-0-1
2 Dumbbell Lunge3 x 4-6 (per
leg)90 3-0-1
3 Leg Press 3 x 6-8 60 4-0-1
4a Overhead Press 3 x 4-6 10 4-0-1
4b Dumbbell Lateral Raise 3 x 6-8 60 4-0-1
5a Push Up 3 x 4-6 10 4-0-1
5b Single Leg Calf Raise 3 x 15-25 60 2-0-1
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Power Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Hamstring Curl 3 x 12-15 45 4-0-1
2 Sumo Deadlift 3 x 4-6 90 0-0-1
3 Box Step Up3 x 6-8 (per
leg)60 n/a
4 Close-Grip Lat Pulldown 3 x 4-6 90 4-0-1
5a Barbell Bent Over Row 3 x 4-6 10 3-0-1
5b Rear Delt Fly 3 x 6-8 60 3-0-1
6 Lying Leg Raise 3 x Failure 45 3-0-1
10
Hyper Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Glute-Ham Raise 3 x 6-8 60 5-0-1
2 Barbell Box Squat 3 x 8-10 90 4-0-1
3a Single Leg Press 3 x 8-10 (per leg) 10 4-0-1
3b Leg Press 3 x 8-10 60 4-0-1
4 Bodyweight Bench Dips 3 x Failure 60 3-0-1
5 Landmine Press 3 x 8-10 (per arm) 60 3-0-1
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Hyper Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Kettlebell Swings 3 x 10 45 n/a
2a Dumbbell Romanian Deadlift 3 x 8-10 10 4-0-1
2b Single-Leg Hip Thrust 3 x Failure 60 3-0-1
3 Glute Lunge 3 x 8-10 (per leg) 60 3-0-1
4a Seated Cable Row 3 x 10-12 10 4-0-1
4b Dumbbell Biceps Curl 3 x 10-12 60 3-0-1
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Pump Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Goblet Squat 3 x 12-15 60 4-0-1
2 Dumbbell Side Split Squat 3 x 8-10 (per leg) 60 2-0-1
3 Leg Press 3 x 12-15 60 4-0-1
4a Dumbbell Shoulder Press 3 x 12-15 10 4-0-1
4b Dumbbell Lateral Raise 3 x 12-15 60 3-0-1
5 Triceps Rope Pulldown 3 x 12-15 45 4-0-1
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Pump Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Lat Pulldown 3 x 12-15 60 4-0-1
2 T-Bar Row 3 x 12-15 60 4-0-1
3 Barbell Biceps Curl 3 x 12-15 60 4-0-1
4Smith Machine Reverse
Lunge3 x 10-12 (per leg) 60 4-0-1
5 Hamstring Curl 3 x 12-15 45 4-0-1
6a Russian Twist 3 x Failure 10 n/a
6b Flutter Kick 3 x Failure 45 n/a
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Month TWO.ROTATE YOUR DEVICE TO VIEW FULL SIZE
MON TUE WED THU FRI
WEEK 5DTP Push Workout
DTP Pull Workout
Sculpting Push Workout
Sculpting Pull Workout
WEEK 6Strength Push
WorkoutStrength Pull
WorkoutDTP Push Workout
DTP Pull Workout
WEEK 7Sculpting Push
WorkoutSculpting Pull
WorkoutStrength Push
WorkoutStrength Pull
Workout
WEEK 8Contrast Week
ActivityContrast Week
ActivityContrast Week
ActivityContrast Week
Activity
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DTP Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Leg Press10 sets: 50, 40, 30, 20, 10, 20,
30, 40, 5040 2-0-1
2 Dumbbell Shoulder Press10 sets: 50, 40, 30, 20, 10, 20,
30, 40, 5040 2-0-1
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DTP Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Hamstring Curl10 sets: 50, 40, 30, 20, 10, 20,
30, 40, 5040 2-0-1
2 Dumbbell Bent Over Row10 sets: 50, 40, 30, 20, 10, 20,
30, 40, 5040 2-0-1
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Sculpting Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Push Up 4 x Failure 60 4-0-1
2a Landmine Press 3 x 6-8 (per arm) 10 3-0-1
2b Dumbbell Lateral Raise 3 x 10-12 10 3-0-1
2c Rear Delt Fly 3 x 10-12 60 3-0-1
3 Dumbbell Skullcrusher 4 x 10-12 45 4-0-1
4 Barbell Front Squat 4 x 8-10 60 4-0-1
5 Dumbbell Lunge 4 x 8-10 (per leg) 60 4-0-1
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Sculpting Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Dumbbell Romanian Deadlift 4 x 8-10 60 4-0-1
2Smith Machine Reverse
Lunge4 x 8-10 (per leg) 60 4-0-1
3a Double-Leg Swiss Ball Curl 3 x Failure 10 3-0-1
3b Bodyweight Glute Bridge 3 x Failure 60 3-0-1
4a Pendlay Row 4 x 8-10 10 0-0-1
4b Alternating Biceps Curl 4 x 8-10 (per arm) 60 4-0-1
5a Hanging Leg Raise 3 x Failure 10 n/a
5b Air Run 3 x Failure 60 n/a
20
Strength Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Barbell Box Squat 5 sets: 8, 6, 4, 2, 2 90 4-0-1
2 Dumbbell Lunge 3 x 4-6 (per leg) 90 3-0-1
3 Leg Press 3 x 6-8 60 4-0-1
4a Overhead Press 3 x 4-6 10 4-0-1
4b Dumbbell Lateral Raise 3 x 6-8 60 4-0-1
5a Push Up 3 x 4-6 10 4-0-1
5b Single-Leg Calf Raise 3 x 15-25 60 2-0-1
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Strength Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Glute-Ham Raise 3 x 8-12 45 4-0-1
2 Sumo Deadlift 5 sets: 8, 6, 4, 2, 2 90 0-0-1
3 Box Step Up 3 x 6-8 (per leg) 60 n/a
4 Close-Grip Lat Pulldown 4 x 4-6 90 4-0-1
5a Barbell Bent Over Row 4 x 4-6 10 3-0-1
5b Rear Delt Fly 4 x 6-8 60 3-0-1
6 Lying Leg Raise 4 x Failure 45 3-0-1
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Month THREE.ROTATE YOUR DEVICE TO VIEW FULL SIZE
MON TUE WED THU FRI
WEEK 9Fat-Burning
Circuit WorkoutBelly-Busting
Circuit WorkoutPush Power
WorkoutPull Power Workout
WEEK 10Strongwoman Push Workout
Strongwoman Pull Workout
Fat-Burning Circuit Workout
Belly-Busting Circuit Workout
WEEK 11Push Power
WorkoutPull Power Workout
Strongwoman Push Workout
Strongwoman Pull Workout
WEEK 12Contrast Week
ActivityContrast Week
ActivityContrast Week
ActivityContrast Week
Activity
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Fat-Burning Circuit Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST
1a Smith Machine Reverse Lunge 3 x 15 (per leg) 15
1b Smith Machine Hack Squat 3 x 15 15
1c Dumbbell Bent Over Row 3 x 15 15
1d Dumbbell Biceps Curl 3 x Failure 15
1e Dumbbell Shoulder Press 3 x 15 15
1f Dumbbell Lateral Raise 3 x 15 15
1g Rear Delt Fly 3 x 15 15
1h Glute Kickbacks 3 x 15 (per leg) 180
25
Belly-Busting Circuit Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST
1a Romanian Deadlift 3 x 15 15
1b Barbell Bent Over Row 3 x 15 15
1c Sumo Deadlift 3 x 15 15
1d Box Jump 3 x 15 15
1e Push Up 3 x 15 15
1f Lying Leg Raise 3 x Failure 15
1g Russian Twist 3 x Failure 15
1h Flutter Kick 3 x Failure 180
26
Push Power Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1a Dumbbell Lunge 4 x 8-10 (per leg) 10 4-0-1
1b Goblet Squat 4 x 15-20 90 2-0-1
2a Single Leg Press 4 x 8-10 10 4-0-1
2b Leg Press 4 x 15-20 90 2-0-1
3 Overhead Press 4 x 8-10 90 4-0-1
4a Dumbbell Shoulder Press 4 x 8-10 10 4-0-1
4b Dumbbell Lateral Raise 4 x 10-15 60 2-0-1
5a Band Pull-Apart Circuit 4 x Failure 10 n/a
5b Incline Weighted Crunch 4 x 15-20 60 n/a
27
Pull Power Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Hamstring Curl 4 x 8-10 90 6-0-3
2 Sumo Deadlift 4 x 8-10 90 0-0-1
3a Single-Leg Swiss Ball Curl 4 x Failure 10 3-0-1
3b Double-Leg Swiss Ball Curl 4 x Failure 90 3-0-1
4 Chin Up 4 x Failure 90 5-0-1
5 Close-Grip Lat Pulldown 4 x 10-15 90 5-0-1
6 Face Pull 4 x 10-15 60 3-0-1
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Strongwoman Push Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Barbell Box Squat 5 x 5 90 4-0-1
2 Dumbbell Lunge 4 x 4-6 (per leg) 90 3-0-1
3 Leg Press 3 sets: 10, 20, 30 60 2-0-1
4a Overhead Press 5 x 5 10 4-0-1
4b Dumbbell Lateral Raise 5 x 10 60 4-0-1
5a Push Up 3 x 6-8 10 4-0-1
5b Single-Leg Calf Raise 3 x 15-25 60 2-0-1
29
Strongwoman Pull Workout.
WORKOUT OVERVIEW
EXERCISE SETS X REPS REST TEMPO
1 Glute-Ham Raise 4 x 8-12 45 6-0-2
2 Sumo Deadlift 5 x 5 90 0-0-1
3 Box Step Up 3 x 8-12 (per leg) 60 n/a
4 Close-Grip Lat Pulldown 3 x 8-10 90 4-0-1
5a Barbell Bent Over Row 5 x 5 10 3-0-1
5b Rear Delt Fly 5 x 6-8 60 3-0-1
6 Lying Leg Raise 4 x Failure 45 3-0-1
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Weight Training TERMINOLOGY
A GUIDE TO READING YOUR WORKOUTS
Workout terminology can be confusing, especially
if you’re not used to lifting weights. This section will
help you understand everything you see in your
workouts.
The BasicsREPS: Reps stands for repetitions. This is how many
times you lift a weight without stopping for a break.
SETS: Completing a set means completing a specific
number of reps. Sets are performed one after
another with a rest period in between each one.
EXAMPLE:
1 Goblet Squat 3 x 15 reps
This means perform 3 sets of 15 reps on goblet
squats with a rest period between each set of 15.
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FAILURE: Failure describes the point in a set when
you can no longer lift the weight with good form.
EXAMPLE:
2 Push Up 4 x Failure
This means perform 4 sets of push ups, where each
set you do as many chin ups as possible whilst
maintaining good form.
SUPERSET: A superset is where you perform two
exercises back to back without stopping. Exercises
labelled with the same number, but with a lower
case letter afterwards, are a superset.
EXAMPLE:
3a Goblet Squat 3 x 12 reps
3b Dumbbell Shoulder Press 3 x 8 reps
This means perform 12 reps of goblet squats and
then immediately perform 8 reps of dumbbell
shoulder presses with no rest in between.
Rest periods are taken after completing both
exercises.
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VARYING REP RANGES: Sometimes you may find a
range numbers of reps written down.
Example:
4 Push Up 5 sets: 12, 8, 6, 6, 15
This means perform 5 sets total: one set of 12 reps,
one set of 8 reps, two sets of 6 reps then a final set
of 15 reps.
Increase the weight you’re lifting for lower reps and
decrease the weight you’re lifting for higher reps.
DROP SET: A drop set is a special type of set where
you train to failure on a given weight, and then you
reduce the weight used and perform additional
reps on this lower weight.
A drop set is usually only performed on the final set
for a given exercise unless specified otherwise.
Example:
4Goblet Squat
(Drop set on final set)3 x 10 reps
This means that the first two sets are regular sets of
10 reps, and the third set is a drop set.
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You might perform 10 reps using 20kg for the final
set and then reduce the weight to 15kg and do
another 8-10 reps.
TENSION: Tension means keeping the correct
muscle working at all times when lifting a weight.
When there is tension in a muscle, it means you are
contracting that muscle to lift the weight.
It is important to focus on maintaining tension in the
correct muscle to get the most out of your workouts
and to avoid injury.
TEMPO: Tempo refers to the speed at which you
lower, pause and raise the weights.
Tempo is used to increase what is called ‘time
under tension’. Put simply, this means increasing the
amount of time your muscles are working for during
a set.
A specific notation is used to denote tempo which
refers to the time taken over each part of the lift.
Example:
Tempo: 4-1-2 = 4 seconds to lower the weight, a
1 second pause at the bottom, and 2 seconds to
raise the weight back to the starting position.
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WARMING UP & Cooling Down
HOW TO WARM UP AND COOL DOWN SAFELY
Warming up and cooling down are often
overlooked. Most people think a quick 5 minutes on
the treadmill or cross trainer will do the job (if that).
However, these days we spend a lot of time sat
down: at our desks, in our cars, on the train, on the
bus, on the sofa... the list goes on and on.
This makes certain muscle groups extremely tight
and increases the change of pain and injury,
especially in the lower back, neck and knees. If
you’ve ever had any of these injuries you’ll know
how painful and debilitating they can be!
With that in mind we’ve created a simple 10-step
warm up to get your body warmed up and moving
properly again after all that sitting.
The static stretches can also be used for a cool
down along with some light jogging/cross training.
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Warm UpThis warm up should take between 10 and 15
minutes and is well worth it. It will dramatically
reduce lower back stiffness/pain and significantly
reduce the risk of injury during your workout too.
STRETCH 1: Foam Roll IT Band (15 times/leg)
STRETCH 2: Foam Roll Adductors (15 times/leg)
36
STRETCH 3: Glute “Smash” (30 seconds/side)
STRETCH 4: Iron Crosses (10 times/side)
37
STRETCH 5: V-Sit Rollovers (10 times)
STRETCH 6: Gettin’ Froggy Wit It (Push back 10 times)
38
STRETCH 7: Mountain Climbers (10 per side)
STRETCH 8: Cossack Squats (10 per side)
39
STRETCH 9: Piriformis Stretch (30 seconds/side)
STRETCH 10: Hip Opener (10 times/side)
40
Any Questions?
WE’RE HERE TO HELP YOU
Whether you’re new to fitness or you’ve been
working out for a long time, you’re bound to have a
question or two.
We are here to help you as a valued member
inside TRINITY. The best ways to seek out help are
highlighted below:
For Urgent HelpFor urgent help don’t hesitate to contact us via
email at [email protected]
For General QuestionsFor questions that don’t require an immediate
response but you would like answering in detail,
be sure to ask them in your weekly check in email
every Sunday.
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