ALLFIT Albury
New to the gym? Getting back into training after a break or injury? This beginner-friendly program is designed to help you build strength, move with confidence, and feel at home in the gym again. Using simple, safe strength and conditioning movements, you'll progress gradually while learning proper form and body control. No pressure—just steady, smart progress.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Strict Press
3 x 10
B1
Lat Pulldown
3 x 10
B2
1-Arm DB Row
3 x 10
C
Barbell Upright Row
3 x 12
D
DB Lateral Raise
3 x 12
E
Seated Row
3 x 10
A
Leg Press
4 x 12
B1
Romanian Deadlift with DB
4 x 8
B2
Leg Extension
4 x 12
C
Calf Raise
3 x 10
D
Step-Ups
3 x 8
A
Bench Press
5 x 6
B1
DB Incline Fly
4 x 8
B2
Rear Delt Flyes
4 x 8
C1
DB Bicep Curls
3 x 10
C2
Skull Crushers
3 x 10
D1
Hanging Knee Raise
3 x 20
D2
Dead Bug
3 x 10
D3
Russian Twist
3 x 20
D4
Bird Dog
3 x 10
A
Deadlift
5 x 6
B
Prone Machine Hamstring Curl
3 x 10
C1
Bulgarian Split Squat
3 x 8
C2
Standing DB Calf Raise
3 x 8
D1
Rowing
20, 15, 10
D2
Assault Bike
20, 15, 10
D3
SkiErg
20, 15, 10
Build strength, move with confidence, and feel at home in the gym—no experience needed
Get ALLFIT Foundation Strength & Conditioning