TRAINING SCHEDULE – LUKE GITTINS
PT INFORMATION AND DETAILS:
NAME: EFSTATHIOS PAPADOPOULOS
TEL: 07833612939
EMAIL: stablehealthandfitness@gmail.com
BANK DETAILS:
LLODYS BANK
EFSTATHIOS PAPADOPOULOS
Account No: 54796360
Sort Code: 309444
6-WEEK PROGRAM PAYMENT: 30£
Please have a look, if you have any questions, or if you are confused about anything, please let me
know.
At any point, feel free to text me, call me, or find me on the gym floor, if you need any guidance. I’ll be
happy to help you!
WEEKLY CONTENTS
DAY 1 - Lower Body (Quads, Hamstrings, Glutes, Calfs, Hip muscles)
DAY 2 - Push (Chest, Triceps, Front and Mid Delts)
DAY 3 - Pull (Back, Biceps, Romboids, Rear Delts)
DAY 4 - Lower Body (Similar to Day 1)
DAY 5 - Upper Body (Combination of Day 2 and Day 3)
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•
•
•
1) IF YOU STICK TO SETS AND REST TIMES SUGGESTED, WORKOUTS WILL LAST APPROXIMATELY
1-HOUR to 1 and 20 min.
2) 5 MINS OF WARMUP BEFORE EVERY WORKOUT.
3) 5 MINS OF STRETCHING AFTER EVERY WORKOUT.
4) Ideally You should do: Day 1 Day 2 Day 3, Rest day, and then Day 4, Day 5, Rest day and then
start again.
Example:
DAY 1
Lower
Body
•
•
•
DAY 2
Push
DAY 3
Pull + core
DAY 4
Rest Day
DAY 5
Lower
body
DAY 6
Upper
Body
DAY 7
Rest Day
WEEK 1+2 = 70% EFFORT
WEEK 3+4 = 80% EFFORT (Less Reps)
WEEK 5+6 = 90% EFFORT (Less Reps)
You will notice that every two weeks some exercises (Mostly machine ones) will require less reps. That is
because Effort is getting higher,
meaning that you should add more weight to the exercises, thus you should do less reps.
When you complete the six weeks, you can go back to week 1. HOWEVER, since you will have made
progress until that time, your 70% effort, is going to be higher that it was on the first week of your
training. In simple words: You will be stronger so your 70% will be more weight than it used to be. And
this is a never-ending cycle for having progress and constantly getting stronger safely, or at least
maintaining.
Pro Tips:
1) Try to keep your protein intake high! (Protein rich foods are: Meats, eggs, diary, cheese, beans, lentils,
peas, oats)
2) NEVER train the same muscles 2 days in a row!
3) If one day you are feeling soreness more than usual, and exercise feels painful, its always preferable
to train lightly for that day or take it off, as a muscle injury will make you lose all your progress.
4) Full range of Movement is by FAR more important than weight in EVERY exercise. This means you
should always use a weight that you can go through the whole motion with it. If you can’t execute one
exercise correctly then it is ideal to reduce the weight.
WEEK 1 AND WEEK 2 (ENDURANCE PHASE)
ALL EXERCISES WEIGHT SHOULD BE AT ~70% EFFORT
DAY 1: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbell Lunges
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
REPS
12-15
SETS
4
REST BETWEEN SETS
45-60 sec
8 on each leg
12
12
12
3
3
3
3
45-60 sec
60 sec
45 sec
45 sec
Leg Extensions
Seated Calf Raises
Core* ~5-10 mins
12
12
(see below)
3
3
60 sec
45 sec
EXERCISE
Bench Press (Dumbbell or
Barbell)
Dumbbell Shoulder Press
REPS
12-15
SETS
4
REST BETWEEN SETS
60 sec
12
3
60 sec
Cable Triceps Extensions
Assisted Dips Machine
Dumbbell Chest fly
Push Ups (or Knee
Pushups)
Incline Push Ups
12
12
12
8-12
3
3
3
3
60 sec
60sec
45 sec
60 sec
12-15
3
60 sec
REPS
10-12
12-15
10-12
12-15
12
10-12
(see below)
SETS
4
3
3
3
3
3
REST BETWEEN SETS
45-60 sec
45-60 sec
60 sec
60 sec
60 sec
60 sec
REPS
12-15
SETS
4
REST BETWEEN SETS
45-60 sec
8 on each leg
3
60 sec
12
12
12
12
15-20 (no added
weight)
3
3
3
3
3
60 sec
45 sec
45 sec
60 sec
30-45 sec
DAY 2: PUSH
DAY 3: PULL
EXERCISE
Assisted Pull ups Machine
Rows Machine
Dumbbell Bicep Curls
Cable Rear Delt Rows
Dumbbell Hammer Curls
Lat Pull Down
Core* ~5-10 mins
DAY 4: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbbell Bulgarian Spilt
Squats
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
Leg Extensions
Standing Calf Raises
DAY 5: UPPER BODY
EXERCISE
Assisted Pull ups Machine
Assisted Dips machine
REPS
12-15
12
SETS
4
3
REST BETWEEN SETS
45-60 sec
60 sec
Cable Chest fly
Lat Pull Down
Seated Cable Row
Push Ups (or Knee Push
ups)
Dumbbell Lateral
Shoulder Raises
Core* ~5-10 mins
12
12
12
12-15
3
3
3
3
60 sec
45 sec
45 sec
60 sec
12-15
3
45-60 sec
Core Workout 1
30 sec plank
30 sec right side plank
30 sec left side plank
30 sec rest
30 sec plank
30 sec right side plank
30 sec left side plank
30 sec rest
20-30 reps /Crunches
30 sec rest
20-30 reps /Crunches
30 sec rest
20-30 reps /Crunches
Core Workout 2
12 Lying leg raises
30 sec rest
12 Lying leg raises
30 sec rest
30 Russian Twists
30 sec rest
30 Russian Twists
30 sec rest
20-30 Heel Touches
45 sec rest
45 sec plank
45 sec rest
45 sec plank
(see below)
WEEK 3 AND WEEK 4 (HYPERTROPHY PHASE)
ALL EXERCISES WEIGHT SHOULD BE AT ~80% EFFORT
Except the exercises that cause you elbow pain! You can keep those at 70%-75%
DAY 1: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbbell Lunges
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
Leg Extensions
Seated Calf Raises
Core* ~5-10 mins
REPS
10
SETS
4
REST BETWEEN SETS
90-120 sec
8 on each leg
8-10
10
10
8-10
10
3
3
3
3
3
3
90-120 sec
90 sec
90 sec
90 sec
90 sec
60 sec
EXERCISE
Bench Press (Dumbbell or
Barbell)
Dumbbell Shoulder Press
REPS
10
SETS
4
REST BETWEEN SETS
90-120 sec
8-10
3
90 sec
Cable Triceps Extensions
Assisted Dips Machine
Dumbbell Chest fly
Push Ups (or Knee
Pushups)
Incline Push Ups
8-10
8
10
12-15
3
3
3
3
90 sec
90 sec
60 sec
60 sec
15
3
60 sec
REPS
8
10-12
8-10
12
8-10
10
SETS
4
3
3
3
3
3
REST BETWEEN SETS
90-120 sec
90 sec
90 sec
90 sec
90 sec
90 sec
DAY 2: PUSH
DAY 3: PULL
EXERCISE
Assisted Pull ups Machine
Rows Machine
Dumbbell Bicep Curls
Cable Rear Delt Rows
Dumbbell Hammer Curls
Lat Pull Down
Core* ~5-10 mins
DAY 4: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbbell Bulgarian Spilt
Squats
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
Leg Extensions
Standing Calf Raises
REPS
8-10
SETS
4
REST BETWEEN SETS
90 -120 sec
8 on each leg
3
90 -120sec
10
12
12
10
15-20 (no added
weights)
3
3
3
3
3
60 sec
60sec
60 sec
90 sec
30-45 sec
EXERCISE
Assisted Pull ups Machine
Assisted Dips machine
REPS
8
8
SETS
4
3
REST BETWEEN SETS
90-120 sec
90 sec
Cable Chest fly
Lat Pull Down
Seated Cable Row
Push Ups (or Knee
Pushups)
Dumbbell Lateral
Shoulder Raises
Core* ~5-10 mins
10
10
10
12-15
3
3
3
3
90 sec
90 sec
90 sec
60 sec
10
3
90 sec
DAY 5: UPPER BODY
(See below)
WEEK 5 AND WEEK 6 (STRENGTH PHASE)
ALL EXERCISES WEIGHT SHOULD BE AT ~90%-95% EFFORT
Except the exercises that cause you elbow pain! You can keep those at 70%-75%
DAY 1: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbell Lunges
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
Leg Extensions
Seated Calf Raises
Core* ~5-10 mins
REPS
6-8
SETS
4
REST BETWEEN SETS
120-180 sec
6 on each leg
8
10-12
10-12
8
12
3
3
3
3
3
120-180 sec
90 sec
90 sec
90 sec
120 sec
60 sec
DAY 2: PUSH
EXERCISE
Bench Press (Dumbbell or
Barbell)
Dumbbell Shoulder Press
REPS
6
SETS
4
REST BETWEEN SETS
120-180 sec
6-8
3
120-180 sec
Cable Triceps Extensions
Assisted Dips Machine
or Regular dips! Give it a
try, without the machine
Dumbbell Chest fly
Regular Push Ups
Incline Push Ups
6-8
6
3
3
120-180 sec
120 sec
8-10
12-15
15
3
3
3
90 sec
60 sec
45sec
REPS
5-6
SETS
4
REST BETWEEN SETS
120-180 sec
8
6-8
10
6-8
8
3
3
3
3
3
90 –120 sec
120 sec
90 sec
120 sec
90 sec
REPS
6-8
SETS
4
REST BETWEEN SETS
120-180 sec
5-6 on each leg
3
120 sec
10
12
12
6-8
15-20 (no added
weights)
3
3
3
3
3
60 sec
45 sec
45 sec
120 sec
45 sec
REPS
SETS
REST BETWEEN SETS
DAY 3: PULL
EXERCISE
Assisted Pull ups Machine
or,
(Give a try to regular
pullups!)
Rows Machine
Dumbbell Bicep Curls
Cable Rear Delt Rows
Dumbbell Hammer Curls
Lat Pull Down
Core* ~5-10 mins
DAY 4: LOWER BODY
EXERCISE
Squats (Smith Machine or
Barbell)
Dumbbell Bulgarian Spilt
Squats
Lying Leg Curls Machine
Hip Abductor Machine
Hip Adductor Machine
Leg Extensions
Standing Calf Raises
DAY 5: UPPER BODY
EXERCISE
Assisted Pull ups Machine
or Regular pulls ups
Assisted Dips machine
Or regular dips
Cable Chest fly
Lat Pull Down
Seated Cable Row
Regular Push Ups
Dumbbell Lateral
Shoulder Raises
Core* ~5-10 mins
5-6
4
120 sec
6
4
120 sec
8-10
8
6-8
12-15
8-10
3
3
3
3
3
120 sec
120 sec
120 sec
60 sec
90 sec