On The Minute Strength

| Movement

This program is designed to get you stronger across your main lifts and also elicit a full body hypertrophy response.  Hypertrophy increases your BMR and improves your lean mass increasing the calories you burn throughout the day. particularly helpful this time of year!

This style of training has you lifting a heavy weight with sub-optimum rest periods.  As the rest periods are short for your main lifts, start out at a 5RM weight for the 3 reps on the minute lifts.  The weight can be increased week on week if you are achieving it with good form and prescribed tempo.

Once warmed up to your main lift weight start timer and perform 3 reps at the top of each minute, rest until the top of the next minute, repeat for five rounds.  The accessory work is in a super set format using upper lower splits maximising rest times.

If your goal is to be leaner, ensure you do the finishers on each program and incorporate one-two HIIT/Metcon class. Add a touch of restoration like yoga or ice bath/sauna throughout your week.

If you are not sure of your 5 rep max or you are not confident lifting heavy alone, contact a coach for guidance.

  • Day 1

    A1.  Barbell Back Squat: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    B1.  Barbell Overhead Press: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    C1. Dumbbell Split Squats: 3 sets 8-10 reps, tempo 4010 Rest: 40 secs
    C2. Dumbbell Standing Shoulder Press Pronating: 3 sets 8-10 reps, tempo 4010 Rest: 40 secs

    D1. Dumbbell Walking Lunges: 3 sets 10-12 reps, Rest: 30 secs
    D2. Dumbbell Side Raises: 3 sets 10-12 reps, tempo 3010 Rest: 30 secs

    Finisher: Complete Challenge Of The Month

  • Day 2

    HIIT or Metabolic Conditioning Class

  • Day 3

    A1. Deadlifts: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    B1. Pull Ups Pronated Grip: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    C1. Glute Ham Raise (GHD): 3 sets 8-10 reps, tempo 4010 Rest: 40 secs
    C2. Wide Grip Pull Down: 3 sets 8-10 reps, tempo 4010 Rest: 40 secs

    D1. One Arm Dumbbell Row Standing: 3 sets 10-12 reps, Rest: 30 secs
    D2. Single Leg Hip Thrust (from bench): 3 sets 10-12 reps, tempo 3010 Rest: 30 secs

    Finisher: Assault bike 30 seconds on 30 seconds off x 4 rounds

  • Day 4

    Yoga or rest day

  • Day 5

    A1. Front Squat: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    B1. Barbell Bench Press: 5 sets 3 reps, tempo 30X0 Rest: On The Minute

    C1. Wide Grip Seated Row: 3 sets 8-10 reps, tempo 4010 Rest: 40 secs
    C2. Dumbbell Incline Press 1 ¼ rep: 3 sets 8-10 reps, tempo 4010 Rest: 40 secs

    D1. Feet Elevated Body Row: 3 sets 10-12 reps, Rest: 30 secs
    D2. Push Ups: 3 sets 10-12 reps, tempo 3010 Rest: 30 secs

    Finisher: 250m Row x 4 sets 60 seconds rest

  • This Program Has Been Created By

    Performance Coach Alexis Morrissey

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