Workout Videos & Training Programs

Hanging Leg Raise - Phase 2 - Day 5 - Strength. Complete the Hanging Leg Raise for one set to muscular failure. Ensure that you keep this movement strict and controlled throughout. Add a couple of...

Seated Calf Raise - Phase 3 - Hypertrophy Phase 1 - Day 5: The seated calf raise is great movement to work the soleus, the flat muscle under the gastrocnemius or the gastroc . Maintain a smooth...

Romanian Deadlift - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 2 for the hamstrings; the Romanian Deadlift. This is one of the most effective exercises for the hamstrings. We've...

90 Degree Preacher Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: This is the third & final exercise for day 4 of Hypertrophy Phase 1; the preacher curl on the 90 degree bench. You should have a...

Incline Dumbbell Press - Phase 3 - Hypertrophy Phase 1 - Day 2. This exercise helps build the upper chest. Whilst it works the whole chest, it targets the upper chest giving your pecs a fuller...

Leg Extension - Phase 3 - Hypertrophy Phase 1 - Day 5: This is the final exercise for the quadriceps for the day. The leg extension is an isolation exercise which is a fantastic movement to finish...

Barbell Flat Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 4: Take a grip on the barbell that is one and a half times wider than shoulder width. Keep your elbows out to the side as you lower...

Standing Calf Raise - Phase 3 - Hypertrophy Phase 1 - Day 5: The standing calf raise will really hit the gastrocnemius, the bigger medial muscle in the calf as the knees or the legs are straight...

Supported Seated Row - Phase 2 - Hypertrophy Phase 1 - Day 2: This is the 3rd exercise for the back in Hypertrophy Phase 1; the prone row or the supported seated row. This exercise really works the...

Hanging Leg Raises - Phase 3 - Hypertrophy Phase 1 - Day 5: Finish off day 5 with some abdominal exercises. For the hypertrophy phase, we're going to be looking at two exercises; the hanging leg...

Incline Dumbbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: For bicep training, exercise selection is key & it's important to look at points of flexion. For this phase of training, start with...

Crunches - Phase 3 - Hypertrophy Phase 1 - Day 5: A good finishing exercise for the abs are Abdominal Crunches. You've already worked them out really hard during the big compound movements during...

Seated Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: If you don't have the kneeling leg curl, finish you hamstring workout with the seated leg curl. It also provides a great stretch movement...

Barbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: The barbell curl is a great mass builder for the biceps. Ensure that there is tension on the biceps throughout the exercises. Go slow on the...

Wide Grip Pull Down - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 1 for the back in Hypertrophy Phase 1; the widegrip pulldown. Ensure that your grip is wide & sit into the...

Bench Dips - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip on the bench with your feet either on the floor or on an opposing bench. lower your body slowly, feeling the triceps...

Tricep Rope Pressdown - Phase 3 - Hypertrophy Phase 1 - Day 1: Stand at the cable machine either with your feet side by side, or with a front & rear split. You may feel more stable taking this...

Lying Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: Welcome to Day 2 of Hypertrophy Phase 1. Today we will be working the hamstrings & back. Depending on your priorities, you can either hit the...

Hack Squat - Phase 2 - Day 5 - Strength. Complete 8-10 reps of the Hack Squat. Keep the movement slow and controlled and drive the weight up. Performed correctly you'll not only overcome the risk...

Leg Press - Phase 2 - Day 5 - Strength. An effective exercise for the legs and a great mass builder for the quads, aim to complete 6-8 reps of the leg press in your working set. Choose the...

Front Squat - Phase 2 - Day 5 - Strength. Complete 1 set only of 6-8 reps to hit the quads, lower back, glutes & hamstrings. Considered one of the hardest exercises, complete this exercise with...

Seated Calf Raise - Phase 2 - Day 5 - Strength. The seated calf raise targets the soleus muscle more, which is the smaller, thin band of muscle under the gastroc. Any bent knee exercise will target...

The strength phase is one of many bodybuilder's favourite phases. The idea of the strength phase is that for every week for the next 4-6 weeks, you will be getting stronger each week. A training...

Cable Cross Overs - Phase 3 - Hypertrophy Phase 1 - Day 4: Welcome to exercise number 3 of Hypertrophy Phase 1. This is the Cable Crossovers, an exercise which will help keep constant tension on...

Dumbbell Shoulder Press - Phase 3 - Hypertrophy Phase 1 - Day 1: A great first exercise for the shoulders. Start at the top of the repetition with good posture, chest up, chin up. Lower the weight...

Leg Press - Phase 3 - Hypertrophy Phase 1 - Day 5: We've just seen the first exercise for the quads; the squats. This is exercise number 2 for the quads in hypertrophy phase 1. Because you want to...

Dumbbell Seated Side Lateral Raise - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise works the medial (side) head of the deltoid. This exercise is important to build side bulk on your...

Barbell Squat - Phase 3 - Hypertrophy Phase 1 - Day 5: Welcome to the final day of training in Hypertrophy Phase 1. Today we'll be focusing on quads, calves & finish off with a little bit of abs....

Dumbbell Rear Lateral Raise - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise works the rear delts. Bring the dumbbells out to the side maintaining constant tension on the rear head of the...

Kneeling Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: The Kneeling Leg Curl is a great piece of equipment for really hitting the hamstrings & finishing off. This is a great finishing exercise...

Barbell Shrug - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip of the barbell. Squeeze the weight up as high as you can using good posture - pull in with the naval to activate...

Close Grip Barbell Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise is an effective mass builder for the triceps. Take a shoulder width grip of the bar & keep the elbows close to...

One Armed Dumbbell Row - Phase 3 - Hypertrophy Phase 1 - Day 2: This is exercise number 2 for day 2 of Hypertrophy Phase 1; the one armed dumbbell row. Supporting yourself on a bench, bend the...

Close Grip Chin Ups - Phase 3 - Hypertrophy Phase 1 - Day 2: This is the final exercise for the back during this hypertrophy phase of training; the close grip chins. We've already hit the back...

One Arm Dumbbell Preacher Curl - Phase 2 - Day 4 - Strength. An effective finishing exercise for the biceps. For best results, maintain tension on the muscle throughout the exercise, and to...

Close Grip Barbell Bench Press - Phase 1 - Day 1 - Muscular Endurance. To ensure that you are getting the technique right for the Close Grip Barbell Bench Press, keep the elbows in, and close to...

Incline Dumbbell Press - Phase 1 - Day 4 - Muscular Endurance. This exercise will really help to accentuate the upper chest. While the whole chest will be worked, it will accentuate the upper chest...

Barbell Bench Press - Phase 1 - Day 4 - Muscular Endurance. The most well known of all the chest exercises, the barbell bench press is a great compound movement to really hit and build mass for the...

Close Grip Lat Pulldown - Phase 1 - Day 2 - Muscular Endurance. A great exercise to target the lats, lower traps and rhomboids. Remember to bring the elbows down to your sides rather than have them...

Wide Grip Cable Row - Phase 1 - Day 2 - Muscular Endurance. Most gyms will have this machine and it is a great way to work the mid back including the rhomboids, mid traps and the teres muscles as...

Flat Bench Dumbbell Press  - Phase 4 - Hypertrophy Phase 2 - Day 4: Welcome to day 4 of the second phase of hypertrophy training. We'll be doing the chest & biceps today & exercise 1 is the...

Seated Leg Curl - Phase 1 - Day 2 - Muscular Endurance. The Seated Leg Curl exercise is a great finishing exercise for the hamstrings. Set the machine up properly with your butt & back right up...

Seated Shoulder Dumbbell Press - Phase 1 - Day 1 - Muscular Endurance. A great exercise to build mass on the shoulders. Keep good posture throughout the whole exercise, with the chest out, chin up....

Barbell Row - Phase 1 - Day 2 - Muscular Endurance. A great exercise for the back, but important to use good posture with this exercise as it can strain the back and neck if not careful. Avoid...

Romanian Deadlift/Stiff Legged Deadlift - Phase 1 - Day 2 - Muscular Endurance. A fantastic compound exercise which will really help build mass for the hamstrings and strengthen your lower back....

Standing Calf Raise (can be performed on Hack Press/Hack Slide Machine) - Phase 2 - Day 5 - Strength. The benefit of performing the standing calf raise on a hack press machine is that it can...

Close Grip Chin Up - Phase 4 - Hypertrophy Phase 2 - Day 2: Close grip chin ups are a great exercise to finish off your back workout. With a slightly underhand grip about shoulder width, maintain a...

Seated Supported Row - Phase 4 - Hypertrophy Phase 2 - Day 2: The prone row or the supported seated row. Remember to set the machine up correctly so that the seat is at the right height. Make sure...

T-Bar Row - Phase 4 - Hypertrophy Phase 2 - Day 2: Instead of the dumbbell row used in Hypertrophy Phase 1, we'll be using the T-Bar Row in this phase. You can usually use more weight with this...

Dumbbell One Arm Overhead Tricep Extension - Phase 1 - Day 1 - Muscular Endurance - A great finishing exercise for the triceps as it achieves a great stretch in the triceps muscle. In this...