Simple, Effective and Sought After Free Training Programme.

Title: Free Training Plan.

I wanted to provide you guys with a simple but highly effective training programme that was sourced from a very good friend of mine who happens to be a world class personal trainer. This programme is here for you to use and do with as you wish. Buying training plans can be expensive so here is one that will kick start your fitness journey at no cost!

Hope you enjoy.

Training Programme

This training programme will consist of 3 days per week training  in the gym by doing a mix of weight training and cardio-vascular training. By using this training method you will be able to add lean muscle tissue aswell as burning unwanted body fat, giving you that lean, defined physique that you’re looking for.

Monday: (Upper Body & Cardio-Vascular Conditioning)

  • Dumbbell Chest Press      – 3 sets of 12 reps
  • SS Dumbbell Chest Flyes  – 3 sets of 12 reps
  • Machine Shoulder Press   – 3 sets of 10 reps
  • SS Lateral Side Raises      – 3 sets of 10 reps

Cardio – 30minutes (using either the stair-master, x-trainer or treadmill) Perform Steady state cardio at a pace where you could easily hold a conversation with someone throughout the workout.

Wednesday: (Lower Body & Cardio-Vascular Conditioning)

  • Barbell Squats                                                      – 4 sets of 10 reps
  • SS Bodyweight Lunges (10 reps each leg)          – 4 sets of 10 reps
  • Hamstring Curls (machine sitting or lying)            – 3 sets of 12 reps
  • Calf Raises on leg press (push through the toes) – 3 sets of 12 reps

Cardio – 20minutes (using the exercise bike, perform steady state cardio for the whole duration)


Friday: (Upper Body & Cardio-Vascular Conditioning)

  • Seated Back Rows         – 4 sets of 15 reps
  • SS Lateral Pull-Downs    – 4 sets of 15 reps

Cardio – 45minutes (using the steady state approach, perform cardio using either incline hill walking on a treadmill on a 5% gradient or on the stair-master on level 4) Build your fitness up and work your way up the levels, don’t kill yourself starting out)



SS = Superset (Perform exercises back to back with no rest until the last exercise is complete then you rest, get your energy restored and repeat.

Rest Periods In-Between Sets: Take 60-90 seconds rest in-between each exercise then repeat (obviously unless it’s a Super-Set in which you will not rest until it is completed.

Rest Days: Tuesdays, Thursdays, Saturday and Sundays. On these days you will follow your rest day nutrition meal plan. You should be doing as little exercise on these days as possible. These days are for rest and complete recovery ready for the next workout to come. TAKE ADVANTAGE ON THESE DAYS AND PUT YOUR FEET UP!

Cardio: As your fitness rises, pick the pace up and challenge yourself, don’t get too comfortable from week to week, test yourself and progress through your cardio, add levels of resistance and % to your hills.


If you wanted to continue your fitness journey then here are a list of recommended books that will keep you motivated and inspired and provide you with world class fitness tips!

  1. Becoming a Supple Leopard – Kelly Starrett.
  2. Bigger, Leaner, Stronger – Michael Matthews
  3. 100 no Equipment Workouts – Neila Rey
  4. The Year One Challenge for Women, Thinner, Leaner and Stronger than ever in 12 months – Michael Matthews

If you have any fitness related queries or want the number or email address of my personal trainer friend please don’t hesitate to contact me!


Disclaimer: This programme is provided to do with as you wish. These are just a rough guideline of exercise regimes and should not be used if you have any injury or medical condition which can be worsened by the regime. I or CultureGreens accept no responsibility for your actions whilst using these exercises. This is just a well thought out plan that can contribute to a healthy exercise baseline.


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