Odyssey
The Strength Room
General Fitness, Endurance, Marathon, BodybuildingWelcome to the Odyssey Fitness Program
The Odyssey Fitness Program is your key to becoming stronger, more capable, and ready for anything life throws your way. This isn’t just about gym gains—it’s about building a body that performs as well as it looks. Designed for those who are ready to push limits and take control of their fitness, our ongoing program combines tried-and-true hypertrophy training with endurance-building 5-10km running plans. It’s the ultimate formula for strength, aesthetics, and durability, all rolled into one.
The Program That Prepares You for Real Life
Odyssey is more than a workout—it’s a mission. Our training doesn’t just focus on performance within four walls; it’s about transferring those results into the real world. Imagine feeling strong, confident, and prepared not only to look your best but to take on adventures, challenges, or just everyday life with ease. This dynamic program works on a 6-week training cycle, designed to keep you progressing without burning out. With each phase, your muscles grow, your endurance sharpens, and you evolve into a stronger, leaner, more capable version of yourself. The balance of strength and endurance means you’re always ready—whether it’s chasing personal records in the gym, running faster 5k times, or just confidently taking on life’s challenges.
Aesthetics Meets Functionality
Look good while staying ready. Our hypertrophy training builds lean, functional muscle designed for real-world use, while endurance improvement through focused 5-10km running plans ensures you stay active, agile, and resilient. This is about creating a balanced athlete who’s ready for the wild, the gym, or the demands of daily life.
Here’s what you’ll master with the Odyssey Fitness Program:
- Hypertrophy Training: Build lean muscle across your entire body, giving you the confident physique you’ve been chasing.
- Full-Body Strength: Develop functional strength that translates beyond the gym into everyday life.
- Endurance Training: Improve your time and stamina with structured 5k and 10k progressions, designed to keep you fast, durable, and light on your feet.
- Real-World Capability: Your fitness will serve you off the treadmill and beyond the weight rack—whether that’s a trail run, an impromptu game with the kids, or just staying ready for life’s adventures.
Circuit
A
Prep: 2-3 Rounds of 60-90 sec Cardio of Choice 10-15 Push Ups (elevate hands as needed to do all reps) 10 Reverse Plank Bridge Hip Lifts
B
Bench Press - TSR
15, 12, 10, 8
C
Incline DB Press - TSR
D
Incline DB Fly - TSR
E1
Cable Curls - TSR
E2
DB Skull Crusher - TSR
F
Bulgarian Split Squat - TSR
Circuit
G
Cooldown (5 min) 2 Rounds of: 1) Sidelying Thoracic Rotation with Reach x 5 reps/side 2) Childs Pose Reach Through x 30 sec/side 3) Bottom of Dip Stretch x 30 sec
Circuit
A
Run ** Beginners: 20-30 Mins Intermediate/ Advanced: 35-45 Mins MAF HR. (Max Aerobic Function) It involves training at a heart rate below your MAF threshold, which you can calculate by subtracting your age from 180. Its a simple one and it WILL be hard or feel you have to go overly slow to stay in this zone at first. After a bit of time this is what will give us the biggest return. Walk as and when if you need to get in and stay in that zone. ** As this session is the Bonus session if you want to swap it for Bike or something lower impact in the gym then do so! If Running is newer to you then consistency and building into it is key! So 2 sessions a week and a bike session will be plenty and eventually we can work to 3 Running sessions if we so desire!
Circuit
A
2 min Cardio of Choice Then, 3 Sets 15 sec Cardio Sprint 12-20 Incline Bench Dumbbell Face Pull 10/side Half Kneeling Dumbbell Chop and Lift
B
Romanian Deadlift - TSR
C
Reverse Grip Lat Pull Down - TSR
D
Half Kneeling Single Arm Cable Row - TSR
E
Lat Pull Down - Wide Neutral Grip - TSR
F
Straight Arm Pulldown - TSR
Circuit
G
Cooldown 2 Rounds of: 1) Prayer Stretch x 60 sec 2) Chin Up Grip Dead Hang x 30 sec
A
Run
B
Run
Circuit
A
3 Rounds 90 sec Cardio of Choice 12-20 Behind back Wrist Curls 5/side Worlds Greatest Stretch
B1
Seated Leg Curl - TSR
B2
Leg Extension - TSR
B3
Calf Raise - TSR
C1
DB Fly - TSR
C2
Push Ups - TSR
3 x MAX
D
Rear Delt Flyes - TSR
E1
Incline Curl - TSR
E2
Tricep Pushdown - TSR
F1
Bench Leg Raise - TSR
F2
Cable Crunch - TSR
F3
Side Plank Hip Tap
Circuit
G
Cooldown (5 min) 2 Rounds of: 1) Prayer Stretch x 30 sec 2) Toe Sit x 30 sec 3) Front Foot Elevated Hip Flexion Stretch x 30 sec/side
Circuit
A
2 min Cardio of Choice Then, 3 Sets 15-30 sec Chin Over Bar Hold (Chin up grip) 5/side 90/90 Hip Switch
B
Seated DB Shoulder Press - TSR
C
DB Lateral Raise - TSR
D
Dip - TSR
2 x MAX
E1
DB Hammer Curl - TSR
E2
Rope Overhead Triceps Extension - TSR
F1
Hanging Knee Raise - TSR
2 x 10
F2
Copenhagen Plank - TSR
2 x 20
G
Heel Elevated Goblet Squat - TSR
Circuit
H
Cool Down 2 Rounds of: 1) Peck Stretch x 30 sec/side 2) Middle Split x 60 sec 3) Supinated Passive Hang x 30 sec
Circuit
A
Run Beginners: 20-30 Mins Intermediate/ Advanced: 35-45 Mins MAF HR. (Max Aerobic Function) It involves training at a heart rate below your MAF threshold, which you can calculate by subtracting your age from 180. Its a simple one and it WILL be hard or feel you have to go overly slow to stay in this zone at first. After a bit of time this is what will give us the biggest return. Walk as and when if you need to get in and stay in that zone.
Sign up now and take the first step toward becoming the adventurer you were meant to be. Your journey starts here. Embrace the challenge. Conquer the unknown. Live the adventure.
Start My 7-Day Free Trial
Sinead
''Hybrid'' Athlete looking for Adventure
Verified Athlete"Everest Base Camp was a breeze! Milo’s training programme built strength and endurance in my legs, butt, shoulders and back. Across the 14 day trek, I sustained no niggles, aches or pains. I could breathe, even at 5,600m. The training programme was varied, fun and took just 45-75 mins a day!"
When you join a team you’re getting more than programming, you’re joining an online community.
Odyssey
Odyssey
Odyssey
