Counterbalance
/ Goblet Squat
Seated Row
Step Up
Leg Press
Seated Pull Down
A1
QUAD / ANTERIOR
LOWER
A2: BACK /
POSTERIOR UPPER
A2
Leg Extension
TRX Row
Assisted pull up
Front foot elevated
split squat
Single arm bent over
row (supported)
IOPC FULL BODY
WORKOUT
Lying, kneeling, or
seated Leg Curl
Torso Elevated Push
Up
Waiters Bow
Flat Dumbbell Chest
Press
Rack Pull
B1
B1: HAMSTRING /
POSTIERIOR LOWER
B2: CHEST /
ANTERIOR UPPER
B2
Seated overhead
Dumbbell Press
Seated Good Morning
Flat Dumbbell fly
TRX / Swiss Ball
Hamstring Curls
Incline Dumbbell
Press
How to Structure
your workout
A & B SUPERSETS
HOW MANY REPS?
A super set is where you complete a set of one exercise,
then move directly into completing a set of another
exercise. A1 & A2 exercises are superset together, and the
B1 & B2 exercises are superset together. As an example, if
you were doing 3 sets of 15 reps your workout would look
like this:
15 reps of A1
15 reps of A2
15 reps of A1
This is the considered the 'A series',
15 reps of A2
15 reps of A1
15 reps of A2
15 reps of B1
15 reps of B2
15 reps of B1
This is the considered the 'B series',
15 reps of B2
If you are a beginner or getting back into the gym after some time
off, we recommend starting off with a higher rep range along the
lines of 15-20 reps. There are a few reasons for this:
15 reps of B1
15 reps of B2
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Higher reps allow for more practice of the movement pattern
The higher the reps, the lighter the weight which is safer when
learning or easing back into things
Lower rep strength training needs to be earned, as the lower
the reps the heavier weight, the more important technique
becomes and the more skill is required.
Start with 15-20 reps for a 4 week block. As you advance the rep
ranges can lessen to 12-15, then 10-12, then 8-10.
(Note, this advice is for general training. If you are working towards
something specific, this information may not apply - different rep
ranges elicit different adaptations)
How to Structure
your workout
HOW FAST SHOULD I DO THE
EXERCISE?
It is very important when doing any type of weight lifting or
resistance training, that you have complete control over the
entire movement. You should never let the weight control the
movement, the movement should control the weight.
A good rule of thumb, especially when starting out, is to make
sure when you lower the weight, or do the lowering part of the
movement, that you do it slowly and controlled. Take
approximately 3 seconds to perform this part of the exercise.
WHICH EXERCISES DO I DO?
Pick one exercise from each list. You will only do one
exercise for each series (A1, A2, B1, B2).
HOW MANY SETS SHOULD I DO?
We recommend starting with 3 sets, of 12-15 or 15-20 reps. Use
this rep & set scheme for a 3-4 week block, making sure you use
progressive overload throughout this time. Progressive overload
is where you increase the workload every time you workout whether by adding weight, adding reps, or reducing rest periods.
After an initial 3-4 week block, you can increase the weights
used, decrease the reps to 10-12 or 12-15, and increase the sets
to 4.
WHAT WEIGHT DO I USE?
Use a weight where you can successfully complete the amount
of reps, but the last 1-3 reps need to be difficult (while keeping
good form). If the rep range is 12-15, and you can't get 12 reps,
the weight is too heavy and you need to go lighter. If you get 15
reps and could do more, the weight is too light and you need to
go heavier.
How to Structure
your workout
HOW MUCH REST DO I TAKE?
CAN I ADD MORE TO THE WORKOUT?
With a higher rep range and lighter the weight, you
can get away with a shorter rest period.
Once you have completed the A & B series, we do suggest
finishing off with:
With the structure of this workout (superset, full body,
higher reps), we would suggest around a 1 minute
rest between sets. Take up to 2 minutes if you need.
WHAT IF I AM ADVANCED?
If you are an intermediate to advanced lifter, chances are
you will have your own program that you are following. If
you do not, and you want to follow a template like this,
you can adjust the rep ranges to work within your
desired strength outcome, and select exercises that are
more advanced/technical. Such as Squats, Deadlifts, pull
ups, barbell bench press etc. We would also suggest
adding a C & D series of supplementary exercises.
A core exercise;
A glute exercise; and/or
Some aerobic conditioning.
The following page will have some example exercises for you to
choose from. If you have any specific areas you would like to
bring up (e.g. arms, calves, shoulders) you could add in a C
series of these exercises.
WHAT IF I NEED HELP?
An IOPC coach can run you through how to perform these
exercises in your induction. If you feel you're still stuggling and
want some further guidance, we recommend attending a Learn
to Lift class, or booking in for some PT sessions.
Hip Thrust /
Glute Bridge
McGill Side Plank
Belly Breath Plank
Hollow Hold
CORE
GLUTES
Banded Side
Step
45 Degree Back
Extension
Seated Good
Morning
V-Up
ADD ONS
Echo Bike
Reverse Tabata
Echo Bike Tabata
LISS
Aerobic Intervals
Echo Bike Sprints
AEROBIC
CONDITIONING
ANAEROBIC
CONDITIONING
Modified
Strongman
Heavy Bag Work
500m row