← All stories and guides
Strength guide
12 week body plan
Cycle 1: upper and lower body
The first two week cycle of my structured upper and lower body strength programme.
Upper body
| Exercise | Load | Reps by set |
|---|---|---|
| Chin-up | Body weight | 8, 8, 8, 8 |
| Bench press | 60 kg | 8, 8, 8, 8 |
| Rack deadlift | 75 kg | 8, 8, 8, 8 |
| Dips | Body weight | 8, 8, 8, 8 |
| Uplift | 32.5 kg | 8, 8, 8, 8 |
| Weighted sit-up | 15 kg | 8, 8, 8, 8 |
Lower body
| Exercise | Load | Reps by set |
|---|---|---|
| Squat | 55 / 45 / 35 kg | 8, 8, 8, 4, 6, 6 |
| Seated leg curl | 55 kg | 8, 8, 8, 8 |
| Incline back extension | Body weight | 8, 8, 8, 8 |
| Calf raise | 70 kg | 12, 12, 12, 12 |
| Russian twists | 18 kg | 12, 12, 12, 12 |
| Hanging leg raise | Body weight | 12, 12, 12, 12 |