Robust Full Body
TOM EVANS
Strength & Conditioning, General FitnessThis program is for people who are serious about their fitness and want to develop strength, endurance as well as aesthetics but don’t have hours to spare. If you’re balancing work, family, and everything else life demands, this was built for you
Structured Training & Long-Term results
Every workout is intentional. The program follows a structured approach that builds on itself week by week, so you’re not just working hard — you’re working smart. That’s what drives real, lasting results
Sustainable Progress
The best program is one you can actually stick to. By fitting into your schedule rather than fighting it, this program makes consistency possible — and consistency is what changes everything. Making strength training simple again
Full Body Training
Each session targets the whole body, so you get maximum output in minimum time. This approach keeps the workload balanced and reduces the risk of feeling burnt out. Train hard and recover well
Making training simple again and building a robust body for whatever life throws at you
Conditioning
A
Full Body Warm Up
1. Optional foam rolling. Spend no longer than 5 mins on hamstrings, hip flexors, thoracic spine and last. 2. 20 air squats 3. 10 forward lunge each leg (focus on deep stretch in hip flexors) 4. 15 Single leg Romanian deadlift each leg (pause at bottom for a good hamstring stretch) 5. YTW - 20 each movement. Perform 2 warm up sets for first 3 heavy exercises. Increase weight gradually each warm up set.
B
Deadlift
4 x 4 @ 85 %
C
Barbell Overhead Press
3 x 8 @ 80 %
D
Weighted Pull Ups
3 x MAX @ 22.05 kg
E1
Chest-Supported DB Row
3 x 10
E2
Goblet Squat
3 x 8
F1
DB Overhead Tricep Extension
2 x 12
F2
DB Bicep Curls
2 x 12
Conditioning
A
Aerobic Warm Up
A) 2 rounds no rest 8 forward lunges each leg 8 lateral side lunge each side 10 standing calf raises B) 2 rounds no rest 5 knee hugs each leg 5 hamstring high kicks each leg 5 squat jumps All performed body weight.
Conditioning
B
Main Base
Zone 2 steady run Run, row or bike for 35-40 minutes easy pace. Advanced runners feel free to increase time
A
Bench Press
4 x 6 @ 85 %
B
Bent Over Row
3 x 10
C1
Sumo Deadlift
3 x 8 @ 82.5 %
C2
Paloff Press
3 x 7
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 16
D2
DB Lateral Raise
3 x 15
E
KB swings
1 x 100 @ 55.12 kg
Conditioning
A
Aerobic Warm Up
A) 2 rounds no rest 8 forward lunges each leg 8 lateral side lunge each side 10 standing calf raises B) 2 rounds no rest 5 knee hugs each leg 5 hamstring high kicks each leg 5 squat jumps All performed body weight.
Conditioning
B
Tempo
Can be permitted as run, treadmill, bike, rower or any erg. A) 10 mins steady warm up zone 2 pace (can hold a conversation at) B) 15 - 20 mins comfortable hard pace you can maintain for the amount of time C) 5-10 mins cool down steady zone 2 pace.
Conditioning
A
Full Body Warm Up
1. Optional foam rolling. Spend no longer than 5 mins on hamstrings, hip flexors, thoracic spine and last. 2. 20 air squats 3. 10 forward lunge each leg (focus on deep stretch in hip flexors) 4. 15 Single leg Romanian deadlift each leg (pause at bottom for a good hamstring stretch) 5. YTW - 20 each movement. Perform 2 warm up sets for first 3 heavy exercises. Increase weight gradually each warm up set.
B
Barbell Back Squat
4 x 6 @ 87.5 %
C
Romanian Deadlift (RDL)
3 x 8 @ 82.5 %
D
Kneeling Landmine Press
3 x 10
E1
Dips
3 x 10
E2
Pull-Up
3 x MAX
F1
Rope Curl
3 x 12
F2
Tricep Rope Pulldowns
3 x 12
Tom Evans
I want to help people become the fittest and strongest they've been. As a busy dad of 2 I understand how life can be hectic and how hard it can be to find the time to train. That's why I built this program to help people in the same position I sometimes find myself in.
and build a robust body your future self will thank you for
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Robust Full Body
Robust Full Body
Robust Full Body
