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PT With Rhi

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Push pull legs, 5 days a week
8 week program

5 Days

8 Weeks

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Push, Pull, Legs

Block 1

8 WEEK GYM PROGRAM WITH 1 RUN DAY + CARDIO PRESCRIPTIONS 

HYBRID

GYM RUN HYBRID

THIS IS A 4 DAY SPLIT WITH A FOCUS ON BOOTY & AB WORKOUTS WITH MINIMAL EQUIPMENT

EQUIPMENT: BENCH OR CHAIR, BANDS &. DUMBBELLS OPTIONAL

I recommend once completing this program to move onto something that is more well rounded out (prioritising other muscle groups) it is important to not end up with any imbalances

4 DAYS

6 WEEKS

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HOME BOOTY & ABS 4 DAYS

GLUTES 2.0 - 4 DAY SPLIT  - REVIEW THE GLUTE TRAINING GUIDE IN LINKS SECTION

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GLUTES 2.0 - 4 DAY SPLIT

8 week snatched & thicc program
2 Glute / Lower Focused Muscle Building Workouts
2 Full Body Superset / Circuit Style

Building thicc muscle #glutes & get snatched!

4 Days

Snatched

Thicc

Snatched & Thicc

This program has 2 lower body (glute focused) & 2 full body superset + circuit style workouts

BLOCK ONE

8 Week program focusing on Strength & Hypertrophy.
More exercises that challenge your stability.

5 Day

Intermediate

Strength

Hypertrophy

DEADLIFT

Deadlift Strength & Hypertrophy - 5 Day Program 

Glutes

Growth

6 Weeks

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Glutes - 5 Day Program

Our training regimen is structured to cater to various fitness levels, focusing on building strength, endurance, agility, and mental resilience. 

5 DAYS

OBSTACLE

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OBSTACLE COURSE RACE 5 DAYS  -  GYM

8 Week full body program incorporating progressive overload to increase strength and muscle development

8 WEEEKS

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RHI'S PWR PROGRAM

Block 2

3DAYS

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OBSTACLE COURSE RACE 3 DAYS - GYM 

4DAYS

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OBSTACLE COURSE RACE 4 DAYS - GYM

THIS PROGRAM IS DESIGNED TO ASSIST WITH THE KEY PROBLEM AREAS THAT ARE OFTEN MISSED WITH EVERY DAY LIFE, NAIL THIS & THEN MOVE ONTO A MORE STRENGTH OR HYPERTROPHY FOCUSED PROGRAM

Beginner

3 Days

6 weeks

3 Day Beginner

10 mins on your choice of cardio before each session (30mins total across the weekl) aim to elevate heart rate where you can still hold a conversation. REST PERIODS BETWEEN SETS: LESS THAN 5 REPS: 3-5 MIN. 6-12 REPS: 2-3 MINS. MORE THAN 12 REPS:1-2 MINS.