Health & Wellness Blog

Program of the Month – October

October Program of the Month is brought to you by Performance Coach Nathan Barrett!

Full Body Density Program

This full body density program should be completed with a moderately heavy weight. The goal is to use 65%-75% of your 1 rep max for each movement. Be conservative with your choice of weight at the beginning of the program, as the extended number of sets will induce fatigue in the later part of the workout. The goal is to increase the weight by 2.5%-5% each week if all sets can be performed effectively with the starting weight. Rest when required for the 10 round circuit. Once you have completed the circuit rest for 3 mins and complete the remaining finisher/ superset.

Have a minimum of 48 hours rest between each program to promote effective recovery.


Day 1: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Back Squat or Goblet Squat

A2: One Arm Dumbbell Row

A3: Glute Ham Raise or Double Leg Hamstring Curl

A4: Flat Dumbbell Bench Press

Rest 3 mins

Finisher: 200 metres – bodyweight walking lunge


Day 2: Yoga or Mobility Session in Restoration Zone


Day 3: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Deadlift or Kb Sumo Deadlift

A2: Chin Up or Underhand Pulldown

A3: Dumbbell Bulgarian Lunge or Front Foot Elevated Lunge

A4: Dumbbell Overhead Press

Rest 3 mins

Finisher: 2 Min Airdyne for Max Calories


Day 4: Function Well HIIT Session


Day 5: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit

A1: Barbell Front Squat or Kb Racked Front Squat

A2: Seated Row

A3: Barbell or Dumbbell Romanian Deadlift

A4: 45 degree Incline Dumbbell Bench Press

Rest 3 mins

B1: Ab Rollout 3x 10-15 reps

B2: Hollow Body Hold or Push Up Plank Hold 3x 30-60 secs


Day 6: Function Well Met Con Session


Day 7: Restoration Session: Follow the daily ROMWOD mobility session then accumulate 10 Minutes in the Ice Bath and 20 Minutes in Sauna/Steam Room.


Written by Performance Coach Nathan Barrett

0400 756 318

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