Coach Mucky’s Festive Season Program – The Waterbury Method

| Movement

I have designed a 3 day full body strength program which can be used anywhere but especially Function Well when December is extremely busy on the gym floor.

My method which I have used was developed by a strength coach I have followed for over 15 years, Chad Waterbury. This is the Waterbury Method.

It is simple to follow and easy to use progressions throughout a 4-6 week period.

For this program: Pick a Compound Movement and stay on that exercise until 25 reps are completed over 4 sets. If you can do more than 8 reps with the weight selected it indicates the selected weight is too light and needs to be increased. Increase the weight by 2.5kg increments for upper body exercises and a 5kg increase in lower body exercises.

It is important to know that a maximum rest period of 60-90 seconds is used between each set.

I have developed 3 full body days for you to try. It is important to always allow 48 hours in between these heavier strength programs to restore your central nervous system.

The Protocols are as follows:

  • 25 repetitions over 4 sets
  • 60-90 seconds off after each set
  • Do 1-2 warm up sets before recording the 4 work sets
  • If you achieve 25 reps in 4 sets increase the weight next week
  • If you don’t achieve 25 reps in 4 sets stay on that weight until you do

I have chosen big compound exercises which are the best bang for your buck to maintain your muscle mass while we enjoy the festive season.

This strength program has been written by performance coach Chris Muckert

  • Day 1

    A1. Incline Barbell Bench Press

    B1. Deadlift

    C1. Underhand Chin Up

    D1. Glute Drive Machine

    E1. Barbell Bent Overhand row


  • Day 2

    A1. Pull Ups

    B1. Barbell Back Squats

    C1. Dumbbell Decline Bench Press

    D1. Glute Ham Raise

    E1. Barbell Military Press

  • Day 3

    A1. Romanian Deadlift

    B1. Barbell Bench Press

    C1. Barbell Hip Thrust

    D1. Dumbbell Reverse Lunge

    E1. Dumbbell One Arm Row

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