Matt Gwillam Coaching

Functional Fitness
Coach
Matt Gwillam

Aesthetics As A Consequence Of Performance

The program is made to improve your overall performance with the idea that by improving your strength, power, endurance and muscle mass that your body composition will improve as a by product.

The program is over 5 days split as upper/ lower twice per week with an aerobic day in the middle of the week to both build the aerobic system and also allow the body to recover from the 2 previous days lifting. There is both a strength and conditioning pathway so you can make the program fit your specific goals or mix and match to build general fitness. There is also an extra day which is a Screw You Saturday option which can make the program 6 days but again, this day is entirely optional.

The focus is building genuine fitness, not merely the appearance of fitness.

This is our in house program so the sessions all fit in within 60:00. For examples of my programming please check my instagram: instagram.com/evolveredditch

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
RequiredBarbell // Dumbbells // Kettlebells // Concept 2 Machine (minimum of 1 but ideally a row and ski) // Assault Bike​ // Resistance Bands // Squat Rack // BoxIdeal but not NecessityBike Erg // Cables for Row and Lat Pull Down // Bike Erg // Trap Bar. There are variations of all of the above within the program so it doesn't matter if you don't have them but it having them allows for more variety​
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
2023-10-16

A1

Palm In Wide Grip Lat Pull Down

A2

Seated Dumbbell Shoulder Press

B1

Dumbbell Bench Press

B2

Rowing

3 x 0:30

C1

Bent Over Row

C2

SkiErg

3 x 0:40

D1

Rope Cable Tricep Extensions

D2

Standing Dumbbell Curl

Wednesday
2023-10-17

A

Hang Power Clean

B

Back Squat

C1

Front Squat

C2

Swiss Ball Hamstring Curl

D1

Romanian Deadlift

D2

Hanging Knee Raise

E

Conditioning

1 x 15:00

Thursday
2023-10-18

A

Conditioning

B1

Hanging Knee Raise

B2

Kettlebell Side Bend

Friday
2023-10-19

A

Bench Press

B

Hammer Grip Pull Ups

C1

Seated Barbell Overhead Press

C2

Single Arm Dumbbell Row

D1

Incline Dumbbell Bench Press

D2

Dumbbell Skull Crushers

E

Rowing

Saturday
2023-10-20

A1

Deadlift

A2

Box Jump

B1

Good Morning

B2

Dumbbell Split Squat

C1

Hip Thrust

C2

Kettlebell Side Bend

D

Conditioning

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Evolve Performance Strength and Conditioning Online
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Evolve Performance Strength and Conditioning Online
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Evolve Performance Strength and Conditioning Online
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Evolve Performance Strength and Conditioning Online