Fred Ormerod
Weightlifting, Bodybuilding, Academic, Women's Training, Personal Training, Functional TrainingThis plan is built to take you from gym novice to regular gym goer with a plan, a purpose and results!
Features7 sessions per week
Must use App app to view and log training
Program Training
warm up
A
glute bridge and reach crab walk (imagine there's a glass of red wine on the small of you back you don't want to spill) 90/90's (think about internal and external rotation at the hips) pvc pass through (move hands in a little each rep) deadbug band pull over (keep lower back on the floor and tension in the band overhead and between hands throughout) 10 reps each 2 rounds
B
Back Squat
5, 5, 5, 5, 5, MAX @ 50, 60, 70, 80, 80, 80 %
C
DB Reverse Lunge
2 x 6
D
Shoulder Press
5, 5, 5, 5, MAX @ 60, 70, 80, 80, 80 %
E
Lat Pulldown
3 x 8
F
Band Pull-Apart
2 x 15
A
step count
B
veggies
C
Easy chicken ramen
A
step count
B
veggies
C
Orange and honey chicken pittas with salad
A1
DB Side Bend
2 x 10
A2
Flutter Kick
2 x 10
A3
Superman
2 x 10
Circuit
B
10-3 db clean and press bench hops medball burpee chest press perform 10 reps each then 9, then 8 etc. Level 1: 8kg db, 3kg medball Level 2: 10kg db, 6 kg medball Level 3: 12kg db, 6kg medball Level 4: 15kg db, 9kg medball Available swaps: - use a rucksack/kettlebell/db for any of the movements
Circuit
C
knee step up to jump lunges air squat to calf raise mountain climbers 20 secs work 20 secs rest 3 rounds each
D
Sprints
10 x 0:10
A
step count
B
veggies
C
Brown rice, white fish risotto
A
fresh start 10 min meditation
B
Hope & Positivity: A Guided Meditation for New Beginnings
A1
Overhead Squat w/ PVC
3 x 6
A2
Landmine Bar Twist
3 x 10
B1
stretched seated row
4 x 10
B2
Partner Nordic Hamstring Curl
4 x 2
C1
cable fly
3 x 10
C2
reverse cable crossover
3 x 10
D1
hand walkouts
3 x 6
D2
Kneeling Hip Flexor/Quad Stretch
3 x 0:20
D3
Lower back Rotation Stretch
3 x 0:20
A
Protein
B
veggies
C
step count
D
Steak and Sweet with broccoli
warm up
A
feet together knees apart glute bridge 90/90 hip thrust band pull down dead bugs 10 reps each 2 rounds
B
Deadlift
5, 5, 5, 5, 5, MAX @ 50, 60, 70, 80, 80, 80 %
C
Barbell Hip Thrust
2 x 8
D1
Incline DB Bench Press
4 x 6
D2
1-Arm DB Row
4 x 6
E
Standing Cable Wood Choppers
3 x 10
A
step count
B
Protein
C
veggies
D
Nando's Chicken and veg rice
Circuit
A
40-30-20 cals assault bike ski erg rower every 5 mins 10 air squats 5 hand walkouts Available swaps (click the three dots to change): - spin/watt bike - treadmill - elliptical - outdoor run
A
step count
B
Protein
C
veggies
D
stuffed chicken and green beans
A
30 Minutes Full Body Deep Stretches Yoga
A
step count
B
Protein
C
veggies
D
mince and veg
A
What was the highlight fo your week?
B
What was the lowlight of your week?
C
What are you looking forward to next week?
D
weight
E
Waist Circumference
F
chest circumference
G
hip circumference
Megan
Lost 8kg in 21 days!
Verified Athlete""Fred is amazing!""
Derek
Lost 21kg!
Verified Athlete""Fred has totally changed my life!""
Shauna
Down 8% body fat
Verified Athlete""Fred helped me so much through covid""
Rachel
Hard working nurse with a new outlook
Verified Athlete""My mental health is massively improved""
