The Program

Matt Robinson Coaching and Programming

Coach
Matt 'Robbo' Robinson

'The Program' is a rolling weekly strength and conditioning program for anyone wanting to get in better shape, stronger and fitter.

Consisting of 4 sessions a week, with an emphasis on strength. The program also includes mobility work and follow along mobility routines on rest days. All for just £30 a month.

benefit-image-0
Strength focussed program
This program is geared towards building strong, robust and mobile bodies
benefit-image-1
Gymnastic strength & skills
As part of the program you will build towards increasingly challenging strict gymnastics skills.
benefit-image-2
Mobility training
Flexibility work shouldn't be separate from your training. It is training. The programme contains passive and loaded mobility training to improve your flexibility and protect joints against injury.
Features
feature-icon
Access to your coach
Accountability and the feedback you need to grow
feature-icon
Programming 4 days per week
Strength, conditioning, and mobility training that’s accessible and challenging for athletes of any level or background
feature-icon
Demo videos
Demo videos of every exercise
feature-icon
Delivered through TrainHeroic
The app gives you everything you need at your fingertips. Everything from logging your PR's and progress to managing your readiness.
Equipment
Required
barbell // dumbbells // pull up rig // bench
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
 Week 1 day 1

Squat & Bench Warm up 1

A

3mins Bike or Row 2-3 Rounds of the following: 20 x Bipedal hops 10 x Groiners 20 x Split stance hops - each side 5 x Arm bars + 5 Screwdrivers - each arm 20 x Deep squat hops 10 x Scap push ups

B

Back Squat.

5 x 10

C

Barbell Bench Press.

5 x 10

D1

Copenhagen plank lifts

4 x 10 @ 7

D2

long stance split squat

4 x 10

Tuesday
Week 1 Day 2

Gymnastics Warm up 1

A

3mins Row 2-3 Rounds 5 x Walkouts 10 x Hip taps 10 x Tuck ups / V.ups 10 x Ring rows

B1

Pull Up

4 x 10

B2

Garhammer Raise

4 x 10

C1

Seated Good Morning

4 x 10

C2

Seesaw Press

4 x 10

C3

DB Front Raise.

4 x 10

Resilience

D

4 Rounds 10 x Cals Bike 10 x V.ups or tuck ups 12 x Gorilla rows Treat this as a circuit not a high intensity piece. RPE 7. E.g you can keep moving and could maintain a conversation throughout.

Wednesday
Week 1 Day 3

Metcon

A

28-21-15-9-7 Wallballs Cals row

Thursday
Week 1 Day 4

Warm up

A

3mins bike or row 2-3 Rounds ≤30s Foam roller bridge each leg 5 x Jefferson curls - Light or no weight 60s Accumulated passive hang 10 x Kettlebell swings

B

Power Clean.

5 x 3

C

Stiff Legged Deadlift

5 x 10

D1

Side to side squats

4 x 10

D2

P.Bar Dips

4 x 10 @ 7

Friday
Week 1 Day 5

Warm up

A

B

Barbell Strict Press

5 x 10

C1

Powell raise

4 x 10

C2

Decline DB Bench Press

C3

Alternating seated DB curl

4 x 20

D1

Lat pull over

4 x 10

D2

DB Side Bends

4 x 10

D3

Dual Db Step Up

4 x 10

Coach
coach-avatar Matt 'Robbo' Robinson

Former Royal Marine, Sports Therapist and Gym owner / Coach. Training individuals and groups, sports teams and hobbyists for 12yrs.

closer-image-1
closer-image-2
Everything you need in one place...

'The Programme' covers everything from bodyweight strength to traditional barbell lifts and everything in between. Get stronger, more mobile and do it injury free.

Start My 7-Day Free Trial
closer-image-3
FAQs
Can I do the programme at home?
Yes, but only if you have a good assortment of equipment. For ease and to ensure you can do everything, I would recommend having access to a gym.
The Proof
verified-athlete-avatar Colin Oats

Athlete

Verified Athlete

"Really love how the programming is consistent and progressive but always varied all at the same time to keep the workouts interesting."

verified-athlete-avatar Ant Scops

Athlete

Verified Athlete

"Starting this program and building strength in full range of motion for all the main lifts has paid dividends. I’m stronger than ever, recover faster and haven’t suffered any niggly injuries. It’s taught me not to listen to my ego but to my body and what it’s capable of when I’m doing the work."

Join Your Virtual Gym

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

The Program
screenshot1
The Program
screenshot2
The Program
screenshot3