This is quite a tough one…

There’s just soooooo many options…

>>> WRONG <<<

It’s really quite simple actually!


  1. Consistency – 3 days/week. This is the sweet-spot, we want to try and train a minimum of this many days each week, if you can do more (perfect) then it’ll only help you get to your results faster!
  2. Simplicity – You don’t need the latest equipment or to go to the newest and coolest facility. You just need to turn up do a little bit of weights and a little cardio, drink water and go home.
  3. Do a Little of Everything (see below)
  • Squat
  • Hinge
  • Press
  • Pull
  • Carry
  • Cardio

It’s that simple

I’m telling you my secrets here, but this is exactly how I programme for every single person that comes to the gym! You may need slightly more of one and not the other but thats effectively it.

If you can stick to those 3 key points then you’ll be well on your way to getting the body you want before you even look at your diet. (Fred will go through this later in the week)

Any questions, fire them across!