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. The same system i follow week in, week out.
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 lats. 2 rounds 10 air squats 10 lunges 5 RDL with empty bar 5 squat jumps / box jumps 1 round YTW 10reps each 15 Shoulder press with empty bar. Perform 2 warm up sets for heavy exercises and 1-2 warm up sets for other exercises Increase weight gradually each warm up set.
B
Deadlift
5, 5, MAX @ 60, 67.5, 75.5 %
C1
Incline DB Bench Press
3 x 8
C2
Weighted Pull Ups
3 x MAX @ 10 kg
D1
Odd Objects Front Squat
3 x 8
D2
Barbell Overhead Press
3 x 8
E
Suitcase Carry
3 x 20
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 minutes easy pace. can be performed alternatively on bike / rower.
Prep
A
Full Body Warm Up
1. Optional foam rolling. Spend no longer than 5 mins on hamstrings, hip flexors, thoracic spine and lats. 2 rounds 10 air squats 10 lunges 5 RDL with empty bar 5 squat jumps / box jumps 1 round YTW 10reps each 15 Shoulder press with empty bar. Perform 2 warm up sets for heavy exercises and 1-2 warm up sets for other exercises Increase weight gradually each warm up set.
B
Bench Press
5, 5, MAX @ 60, 67.5, 75.5 %
C1
Pendlay Row
3 x 6
C2
Dips
3 x MAX @ 20 kg
D1
DB Bulgarian Split Squat
3 x 8
D2
Cable Facepull
3 x 12
E
Incline DB Curl
3 x 8
Conditioning
A
Full Body Warm Up
1. Optional foam rolling. Spend no longer than 5 mins on hamstrings, hip flexors, thoracic spine and lats. 2 rounds 10 air squats 10 lunges 5 RDL with empty bar 5 squat jumps / box jumps 1 round YTW 10reps each 15 Shoulder press with empty bar. Perform 2 warm up sets for heavy exercises and 1-2 warm up sets for other exercises Increase weight gradually each warm up set.
B
Barbell Back Squat
5, 5, MAX @ 60, 67.5, 75.5 %
C1
Romanian Deadlift (RDL)
3 x 8
C2
Seated DB Shoulder Press
3 x 8
D1
Reverse Grip Lat Pull Down
3 x 8
D2
DB Lateral Raise
3 x 12
E
EZ Bar Skull Crusher
3 x 8
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
Intervals
The comfortable hard rounds are not a sprint! But a challenging pace you can’t hold for long periods, 7/10 effort. A) 10 min easy pace warm up B) 3 rounds 3 mins comfortably hard 2 min steady jog / walk C) 5 mins steady jog cool down
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
