Robust Full Body
TOM EVANS
Strength & Conditioning, General FitnessMaking strength training simple again.
The program is built around simple, effective progressions designed for busy people who want to get strong and fitter without over complicating their training. All without feeling burnt out every session.
The Robust full body program builds strength without spending hours upon hours in the gym. With the right structure, consistency becomes simple — no stress, no guesswork, just a clear path you can follow. Show up, put in the work, and let the program do the thinking for you.
Full body strength training gives you the flexibility to train as little or frequently as you want all while improving body composition, mobility, functional strength and fitness.
No more random workouts. No more lack of motivation. No more going through the motions. Train with purpose. Join the community. Build strength. Get fit.
KEEP IT SIMPLE
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 6 @ 70 %
C
Barbell Overhead Press
3 x 12 @ 65 %
D
Weighted Pull Ups
3 x MAX @ 11.02 kg
E1
Chest-Supported DB Row
3 x 12
E2
Goblet Squat
3 x 12
F1
DB Overhead Tricep Extension
2 x 15
F2
DB Bicep Curls
2 x 15
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 25-30 minutes easy pace. Advanced runners feel free to increase time
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
Bench Press
4 x 8 @ 75 %
C
Bent Over Row
3 x 12
D1
Sumo Deadlift
3 x 8 @ 70 %
D2
Paloff Press
3 x 5
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 20
E2
DB Lateral Raise
3 x 15
F
KB swings
1 x 100 @ 44.09 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
Intervals
A) 5 min easy pace warm up B) 5 rounds 1 min hard but maintainable pace 7/10 effort 2 min steady jog / walk C) 5 mins steady jog cool down
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 8 @ 75 %
C
Romanian Deadlift (RDL)
3 x 10 @ 70 %
D
Kneeling Landmine Press
3 x 12
E1
Dips
3 x 12
E2
Pull-Up
3 x MAX
F1
Rope Curl
3 x 15
F2
Tricep Rope Pulldowns
3 x 15
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
