PLEASE NOTE: We are undergoing a name change. Unleashed Training is now Sprint Ninja. We still offer high quality strength and conditioning along with personal training, with our specialty being sprint training.

Sprint Coaching and Strength & Conditioning
Face to face Coaching & Online Programs

Sprint Ninja Coaching Services - Click Here


Claim Your FREE Session

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  


Gym Fitness Program

Simple Gym Program Template For Effective and Time-Efficient Training



A gym fitness program is any program that is based around training in a gym environment. Gyms refer to the generic structure of health facility such as Fitness First, Planet Fitness, Virgin Active etc. What is not intended to refer to is specialist training facilities such as personal training studios, CrossFit boxes, powerlifting gyms etc.

Gyms are everywhere and the average person looking to stay in shape will usually revert to one of the gyms in their area. These gyms have their limitations and many of the members don’t receive expert instruction, which leads to thousands of people treading water, getting nowhere.

But it doesn’t have to be that way for you. You will learn a very simple, very effective way to structure a gym fitness program.

Training Frequency: 3-5 days per week.

Training Duration: approximately 40 minutes from start to finish.

Hypothetical Training Goal: This gym fitness program is designed to cater to the masses. The training goal here will be fat loss, moderate muscle gain, increased cardiovascular fitness and overall health.

Equipment Needed: A barbell bar, weight plates up to triple your body weight (for when you get that far), dumbells, floor space, flat bench and cardio machines (the number one choice here would be the rower, either a water rower or concept 2).

Workout Split: Full body strength sessions and intervals. Only one session will be written here, which is to be followed each time you train. Make some of the minor suggested changes each workout to keep the program fresh and effective.

The gym fitness program you are about to learn has been written with simplicity, efficiency, time management and effectiveness in mind. This is designed as a template and can be altered to meet individual needs. However I strongly recommend sticking to this program structure.

Check you progress by taking initial measurements of arms, thighs, chest/bust, waist etc. and through fitness tests such as a 60 second row or a maximum squat test with a given percentage of your body weight.

This gym fitness program has been designed with a specific structure. The order of exercises are not random, they are laid out in that order due to their effect on the nervous system and on your acute hormone responses.

The Program

If you are a complete beginner then I recommend you learn the movements flawlessly before adding significant weight. Each set should finish with a struggle, but NOT until complete muscular failure.

As you decrease the reps each set on certain exercises you will increase the weight.

Rest 45-60 seconds between sets.

Deadlift for 10-7-3 reps [Alternatives: Single leg deadlift, snatch high pull, kettlebell/dumbbell swing. Hip dominant exercises].

Back squat for 8-8-8 reps [Alternatives: Split squat, lunge, front squat. Knee dominant exercises].

Barbell bent over row for 12-10-8 reps [Alternatives: pull-ups, seated cable row, dumbbell row. A pulling movement targeting the back and biceps].

Dumbell bench press for 12-10-8 reps [Alternatives: Push-ups, weighted push-ups, barbell bench press. A pushing movement targeting chest and triceps].

Standing military/overhead press for 7-7-7 reps [Alternatives: Overhead dumbbell press, high incline dumbbell bench press. Overhead pressing exercises].

Interval training, to be performed straight after the strength session. Choose either one or the other within each workout, no need to do both interval protocols in the same workout.

The goal with the intervals is to perform absolute all-out effort for the duration of the interval. This component of the gym fitness program will seem very short, however it is more than adequate. Don’t be tempted to do more.

It is recommended and preferable to perform the intervals on the indoor rower, however they can also be done on a bike, treadmill, cross trainer etc.

Do either…

3 x 1 minute

Or

Tabata: 20 seconds of max effort then 10 seconds of rest. Do a total of eight intervals.

Conclusion

The preceding program is a very basic, simplified training template to follow. It is recommended that you follow it consistently and always aim to lift more and go harder gradually from one session to the next.

Return to our home page from gym fitness program.

Sydney Sprint Coach Blog
The Sydney Sprint Coach blog will keep you up to date with all changes made to endlesshumanpotential.com subscribe now to keep yourself updated.
Sydney Personal Training
Sydney personal training with Unleashed Training: Unleashed Training offers Sydney personal training services in the Merrylands, Granville, Parramatta and Guildford area.
About Sprint Ninja
Sprint Ninja is a fitness and physical performance business utilising an effective set of systems and training principles, specialising in sprinting performance...
About Chris Lyons
Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for....
Evolve Training System
The EVOLVE training system is a complete system of sprint training in all its forms....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...
Sprint Training
Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....
Super Human Strength
Super human strength is something all athletes and most of the general population would love to achieve. ...
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Principles
Training principles are the universally applicable guidelines that should be met in order to achieve a given training objective...
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Unleashed Challenges - Official Unleashed Training Fitness testing and ranking.
Welcome to the UNLEASHED Challenges section. Here you will find benchmark challenges and fitness tests based on the UNLEASHED Training methods....
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Ideal Strength Training Program
The ideal strength training program is difficult to find. It is difficult because, in terms of any kind of physical conditioning...
Minimalist Fitness Programs
Minimalist fitness programs are simplified fitness programs that can be used for total development of one or more components of fitness. ..
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Strength Articles
Welcome to the strength articles section. Here you will find articles relating to strength training in all its forms....
Sport and Athletic Conditioning Articles
Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....
Weight Loss Articles
Welcome to the weight loss articles section. Here you will find articles and information specifically targeted at weight loss/fat loss....
Military Fitness Articles
Welcome to the military fitness articles section. Here you will find articles and information that applies to military fitness....
General Fitness Articles
Welcome to the general fitness articles section. Here you will find articles and information that applies to fitness as a whole but does not fall into other categories....
Sport and Exercise Science Articles
Welcome to the sport and exercise science articles section. Here you will find articles and information that explains the science behind fitness and performance training, how the body works....
Nutritional Guidelines - The Unleashed Training nutritional prescription
The following are the basic nutritional guidelines and recommendations for Unleashed Training. It is written in plain language and is easy for you to understand.....
Paleo Diet
The paleo diet is a recently popular way of eating. It is gaining traction in the health and fitness world and is especially popular with fitness movements such as CrossFit.
Boosting Testosterone
Boosting testosterone and other hormonal functions is a somewhat obscure topic to all but the hardcore bodybuilder or strength athlete. Everyone likes to focus on training hard....
Intermittent Fasting
Intermittent fasting is a nutritional habit that involves periods of time throughout a 24 hour period where no food is consumed. To clarify, a period of fasting involves...
Strength Training for Kids
Strength training for kids is a controversial topic of conversation. Old wisdom suggests that strength training is dangerous for children and will lead to failure to grow...
Strength training for children
Strength training for children has been a debated topic for many years now...
Exercise For Children
Exercise for children is one of those new-age topics of conversation and a major money spinner for corporations trying to cash in on “what’s hot”...
Early childhood physical development
Early childhood physical development is just as important as childhood mental and psychological development...

Recent Articles

  1. About Sprint Ninja

    Aug 31, 15 12:20 AM

    Sprint Ninja is a fitness and physical performance business utilising an effective set of systems and training principles, specialising in sprinting performance...

    Read More

  2. Sport and Athletic Conditioning Articles

    Aug 30, 15 06:29 AM

    Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....

    Read More

  3. Being Competitive

    Aug 30, 15 06:24 AM

    Being competitive is often seen as a negative thing. No doubt you have heard that you shouldn’t compare yourself to others, just do it for yourself....

    Read More

YOUR COACH – Chris Lyons

Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.

View Chris Lyons's profile on LinkedIn