Rep Programming

Functional Fitness
Coach
Sam Beavis

Rep Program: Get Strong, Build Muscle, and Boost Fitness

The Rep Program is your go-to for becoming a strong, all-around athlete. It’s all about building strength through weightlifting, packing on muscle with bodybuilding, and pushing your fitness with conditioning. Whether you want to crush a race, dominate a functional fitness comp, or take on a Hyrox event, this program has you covered.

You’ll get better at everything—lifting heavy, running fast, and keeping up with tough workouts. The Rep Program is built to make you well-rounded, strong, and fit from all angles.

What you’ll get:

  • Strength gains from weightlifting from the big lifts.
  • Muscle growth from bodybuilding.
  • Better conditioning to improve your endurance.
  • Prepped for races, fitness competitions, and Hyrox.
  • A solid, balanced athlete ready for anything.

With the Rep Program, you’ll get stronger, fitter, and ready to take on whatever challenge comes your way!

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 5 @ 70 %

B

Bulgarian Split Squat

4 x 10

C

Romanian Deadlift

4 x 10

D

Prone Machine Hamstring Curl

3 x 10

Conditioning

E

Interval Run - Teriyaki Chicken

2 Rounds 5 Sets 90 Sec Easy 30 Sec Hard 60 Sec Moderate No rest between sets 3 mins rest between rounds.

Monday
Week 1 Day 2

A

Bench Press

5 x 5 @ 70 %

B

Pull-Up

5 x 8

C1

Incline DB Bench Press

4 x 10

C2

Lat Pulldown

4 x 10

D1

Barbell Bicep Curl

3 x 10

D2

DB Overhead Tricep Extension

3 x 10

Conditioning

E

Tortoise

4 Sets 4:00 On/ 2:00 400m Run or 800m Bike 12 Burpees Max Cal Ski Erg in remaining time *Allow at least 1min on ski erg. Scale run or burpees if needed.

Tuesday
Week 1 Day 3

A

Box Jump

5 x 3

B

Power Clean

6 x 3 @ 70 %

C

Deadlift

5 x 5 @ 70 %

D

Strict Press

5 x 5 @ 70 %

E

DB Lateral Raise

3 x 10

Sprint

F

Warm-up: 10 minutes (dynamic stretches, high knees, butt kicks, leg swings) Sprint: 2 x 40m sprints, 2 x 60m sprints, 2 x 80m sprints at 80% effort, 90 seconds rest between each Drill: 3 x 10m explosive starts Cool-down: 5 minutes (light jog and stretching)

Wednesday
Week 1 Day 4

A

Front Squat

4 x 5 @ 70 %

B

DB Lunges

3 x 12

C1

Single Leg RDL

3 x 10

C2

Leg Extension

3 x 10

Conditioning

D

Zone 2

Zone 2 Run for 30-90mins A Zone 2 run is a low-intensity, aerobic workout where your heart rate stays between 60-70% of your maximum. This pace allows you to carry on a conversation without much effort, improving endurance and fat-burning efficiency. It's ideal for building a strong aerobic base and enhancing overall fitness without exhausting your body. For most people, it feels like a slow, steady jog, and it's great for long-distance training and recovery runs. A Zone 2 run typically lasts between 30 minutes to 2 hours, depending on your fitness level and training goals. Beginners may start with 30-60 minutes, while more experienced athletes often aim for longer durations to build endurance. For those training for events like marathons or Hyrox races, longer Zone 2 runs (90 minutes or more) can help enhance aerobic capacity and stamina. The key is to maintain a steady, comfortable pace for the entire run. You can perform this on any equipment if running is not an option today.

Thursday
Week 1 Day 5

A

Incline Bench Press

4 x 10

B

1-Arm DB Row

4 x 10

C1

Dip

3 x 10

C2

Seated Cable Row

3 x 10

D1

Tricep Pushdown

D2

DB Bicep Curls

3 x 10

Conditioning

E

Bear

For Time 40-30-20-10 Wall Balls Cal Bike Erg

Friday
Week 1 Day 6

Conditioning

A

EMOM CLUB - Annabelle

EMOM 40 Min 1- 15/12 Cal Row Min 2- 20m Sandbag Walking Lunges Min 3- 15/12 Cal Ski Min 4- 15m Sled Push Min 5- 60m Farmers Carry Perform movements at Hyrox weights - https://hyroxhk.com/about-race/

Conditioning

B

Long Run

Long Run 60-120mins A long run is a key endurance workout, typically lasting longer than your regular training runs, designed to improve stamina and aerobic capacity. Run at a moderate pace, often in Zone 2 (low intensity). The duration or distance depends on your fitness level and goals, but for most runners, it ranges from 60 minutes to 2+ hours. Long runs are especially important for building endurance in preparation for races like marathons, ultramarathons, or endurance events like Hyrox.

Coach
coach-avatar Sam Beavis

Rep Program Cycle 1 2024