This program is a collection of my favorite workouts from the past 7 years that have personally helped me build lean muscle, get stronger, and stay athletic. Included are 34 workouts that follow a proven upper/lower body split with added conditioning routines to support fat loss and overall performance.
Whether you're just starting out or have years of training under your belt, this program meets you where you’re at. Each week ramps up in intensity to fast-track your muscle and strength progression.
Every exercise includes video demos to guide your form, and everything can be adjusted to match your level, schedule, and training style.
Get ready to train hard, get strong, and feel unstoppable.
Lachlan
A
Squat
4 x 8
B
Machine Calf Raise
3 x 20
C
Machine Hack Squat
3 x 15
D
Seated Calf Raise
4 x 12
E
Bulgarian Split Lunge
3 x 8
A1
Lat Pulldown
3 x MAX
A2
Seated Smith Machine Press
3 x MAX
B
Bench Press
3 x 7
C
SA Cable Row
3 x 15
D
Incline Cable Chest Press
3 x 20
E1
Incline DB Bear Row
3 x 12
E2
Smith Machine Bent Over Row
3 x MAX
A
RDL
4 x 12
B
Barbell Good Morning
4 x 10
C
SL Smith Machine Hip Thrust
3 x 12
D
SL Machine Hamstring Curl
3 x 15
E
Reverse Hyper Extension
3 x 20
30 min AMRAP
A
30 minute AMRAP (as many rounds as possible): 1. 500m row 2. 10 Push Ups 3. 20 Alternating Lunges 4. 20 Bodyweight Squats
E2MOM
A
E2MOM (Every 2 Minutes On The Minute) 1. 365 cal ski 2. 10 x burpees Start on the ski erg. Start burning as many calories as you can in 2 minutes. Once 2 minutes has elapsed, immediately perform 10 burpees. Repeat this until 365 calories on the ski erg have been burned.
A
Seated Smith Machine Press
3 x 15
B
SA Cable Lateral Raise
3 x 20
C
Rear Delt Fly
3 x 30
D1
Triceps Push Down
4 x MAX
D2
Incline Bicep Curl
4 x MAX
💥 8 Years Experience As A Mobility / Fitness Coach 💪 Helping Busy People Move Without Pain
The program is affordable, simple, and ready for YOU! There's no perfect time, so let's get started today!
Get Built by Lachlan