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Free-weights • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri • Equipment: Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app.
Free-weights • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri • Equipment: Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app.
Bodyweight Program • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri. • Equipment: Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app.
Bodyweight Program • Level: Min. 1 Yr. training experience • Volume: 3 x 45 – 75 min sessions each week on Mon, Wed & Fri. • Equipment: Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Any machine/equipment. • All exercise demonstrations and explanations provided in the app.
Advanced • Level: Min. 3+ Yrs. experience with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the lifts core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.
Advanced • Level: Min. 3+ Yrs. experience with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the lifts core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.
Beginner • Level: Best for those who are new to training. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Machines, Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Anything that gets your heart rate up • There is a preference for machines rather than free weights as there is less of a learning curve and we can achieve the desired training effect without injury risk. • All exercise demonstrations and explanations provided in the app.
Beginner • Level: Best for those who are new to training. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Machines, Dumbbells, stable bench, Resistance Band, Abdominal wheel, or Swiss Ball and Chin up bar. Cardio: Anything that gets your heart rate up • There is a preference for machines rather than free weights as there is less of a learning curve and we can achieve the desired training effect without injury risk. • All exercise demonstrations and explanations provided in the app.
Intermediate • Level: Min. 1 Yr. in the gym with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.
Intermediate • Level: Min. 1 Yr. in the gym with the inclusion of basic barbell lifts and that you either know or can reasonably guess your 1 rep max for the core lifts. • Volume: 4 x 45 – 75 min sessions each week on Mon, Tue, Thu & Fri. • Equipment: Free Weights; Barbells/Plates, Dumbbells and Squat Rack. Cardio: Rower and Stationary Bike. • All exercise demonstrations and explanations provided in the app.
Online/hybrid and in-person program with 60+ workouts using weights, kettlebells, boxing, rowing, running and your very own body weight. Includes eBook access to programs and meal plans for Fat Loss.
3 core days:6 GAME-CHANGING SESSIONS FOR 20 MIN A DAY for Small Spaces & ZERO EQUIPMENT.
28-days of workouts scheduled to improve upper body strength using Barbell and running speed over 5km. This program can be used for training for the 5KM Pump and Run (or Row) or general fitness.
6-Day FREE program. I’ve highlighted six main bodyweight exercises that work the entire body. Each workout is a demonstration of each of the main exercises. Give each workout a crack and with a little tweaking of each exercise, you can create over 50 or 100 different exercises from just these six basic movements.
The Fitter After Forty (FA40) 28-Day DIY program is a 🏋️♂ Fitness, 🍳 Nutrition and 🧠 Mindset to increase; fitness, make you feel lighter, boosts your energy, and lose unwanted belly fat. Home workouts | No Equipment - Just a pull-up bar | Short Sessions Program inclusions: 🗣️ Coach Steve Roberts is your conduit to information about health and fitness attained over 20-years in the industry. Invaluable. 💪🏽 ⏱️ App Access and Messaging support App App Connection to an ecosystem of fitness for a seamless experience to trace your activity and nutrition through Fitbit and MyFitnessPal. Access your entire program to log workouts, built-in timer with target 🎯 times, reps, rest, and sets; post questions, watch exercise demo 🎥 videos, and track your workout history, taking the hassle away from looking at the clock and access a holistic approach to training by impacting nutrition habits. 💡 Scheduled Messages Prompting you to view the daily workout and tips 📈 Home Workouts All movements can be done with Chin Up Bar and floor space which increases in difficulty each week that can be done 🏠 at with modifications suggested in the eBook (FREE with purchase) 🤝Private Facebook Group Forum where you can get involved in the program and be supported in the community of like-minded men and women. 💡 Scheduled messages prompting you to view the daily workout and tips COST $247 UPGRADE to + COACH to 🔓 all the perks of Online Coaching Email elevationphysicaltraining@gmail.com
7 Day access to week 1 of FA40 28-Day Bodyweight program. Includes Meal Plan & Recipes with 6 HIIT workouts to 'jump start' your transformation.
MA40 Muscle After 40: Bodyweight Foundations program will help you feel lighter, boosts your energy, and helps lose unwanted belly fat
Purpose: To Save Australian Men. The purpose of the Man Up 14 day challenge is to take men through a systematic, tested and proven planning process to guarantee you hit your goals. Method: Create a moral health coaching service that empowers Australian men to reach their highest individual potential. So that collectively all can participate in the Reformation of Australian men. Each day, content is delivered in a Facebook group (some) and via the app with modules and tasks for that day to help you learn, build sustainable habits and results that you once thought impossible. Endstate: Australian men are moral, sovereign, self-reliant who are: Accountable Authentic Compassionate Generose Integrity Leaders Multiculturalu Aware Respectful By the end of this, you should feel a lot less confused and overwhelmed by all the stuff you have to do and you are incredibly clear on exactly what it is going to take to get you to where you want to get to for at minimum, the month ahead. It’s time to stop apologizing for thinking like a man, acting like a man, and being a man. It’s time to Man Up!
Maximum Pull-Ups In 21-Days This 21-Day Pull-Ups program is designed to help double, triple or even quadruple your current pulls ups. The program combines 3 main workouts to help give you results fast and improve upper back muscular endurance. The 3 phases that you will complete are; Greasing the Groove, Negative Training and Pyramid Training (Double and Single).
Metcon 21 days of Brutelness Introduction Metcon is short for “Metabolic Conditioning”. Metcon is a popular term used to describe a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “condition- ing” effect. Metabolic conditioning is one of those killer high-intensity workouts. This type of training involves a very high work rate using exercises designed to burn more calories during your workout and maximize calories burned after your workout, or your afterburn. I have combined 21 of my favourite high-intensity metcons for 21-Days inside this program. If you are unable to perform some of the exercises included in this e-book I’d recommend finding a way to scale it back to your skill level. Start at 1 and finish at 21 or pick a random number every time you go in to train. This is a perfect supplement to any regiment. Let's post daily and get our community up and running again on good old Facebook. Post thumbs up or thumbs down if you did/didn't do the Brutal workout of the day (B-WOD)
Outback Jack’s (OBJ’s) 12-Week Workout Plan This workout program will consist of four phases, each phase lasting three weeks for a total of 12 weeks. Throughout the four phases you’ll be working on foundational building blocks, performance, and the fine-tuning of your physique. In addition I have also included sections on eating, cardio, and alternate exercises within the description of workouts (link to Youtube video) for those who either can’t complete certain lifts or don’t have access to certain gym equipment. Weeks 1 - 2 – 3. Pairing Phase 1 Note #1: This will be the first phase and concentrates on pairing primary and secondary muscle groups together. The goal is to target the smaller muscle groups through isolation exercises after focusing on the major muscle groups through compound exercises. Note #2: For those of you looking to perform all sections, the order would be: mobility, main workout, abs, cardio (optional), stretching. Note #3: As long as you do the main workout, the extras are a bonus but can increase your overall performance. MAIN WORKOUTS Monday: OBJs PHASE 1: Day 1 – Back & Rear Deltoids Tuesday: OBJs PHASE 1: Day 2 Chest & Anterior/Lateral Deltoids Thursday: OBJs PHASE 1: Day 3 Legs & Calves Friday: OBJs PHASE 1: Day 4 Arms & Trapezius Weeks 4 - 5 – 6 Pairing Phase II note: The lower body will be worked twice a week in this phase. You’ll see increased strength in your legs and hips; creating more stability in your knee and lower back and mobility in your ankles and hips. We’ll also continue into the second part of the “pairing phase” by activating the primary muscles through heavy compound movements first, and end with isolations exercises that will stress the secondary muscles. MAIN WORKOUTS Monday: OBJs PHASE 2: Day 1 – Legs & Calves Tuesday: OBJs PHASE 2: Day 2 – Back, Trapezius & Biceps Wednesday: OBJs PHASE 2: Day 3 – Chest & Triceps Thursday: OBJs PHASE 2: Day 4 – Deltoids & Forearms Friday: OBJs PHASE 2: Day 5 – Legs & Calves Weeks 7 - 8 – 9. Isolation Phase note: Here we’ll be moving onto a more difficult split, giving each major muscle group its own day to help isolate it for further growth and/or detail. Weeks 10 - 11 – 12. High Intensity Phase note: In this last phase, a day will be added onto the split for a total of 6 days of workouts. These workouts will primarily focus on super-sets to help with the “flushing method” (drawing in a large amount of blood into the muscle groups) and increase the amount of calories burned per workout, as well as increasing the amount of total stress on the body throughout the week. OBJs PHASE 4: Day 1 – BACK & CHEST OBJS PHASE 4: DAY 2 – LEGS OBJS PHASE 4: DAY 3 – SHOULDERS & TRAPEZIUS OBJS PHASE 4: DAY 4 – TRICEPS & BICEPS OBJS PHASE 4: DAY 5 – LEGS OBJS PHASE 4: DAY 6 – CHEST & BACK
PowerBuilding is a combination of Powerlifting (Back Squat, Bench Press, Deadlift) and Bodybuilding, and therefore, is designed to maximize both Strength and Hypertrophy (muscle building). In this Program, we will look at two programs: • Free Weight Only. • Free Weights + Resistance Machines Each program follows a 3-week cycle. I suggest repeating the 3-week cycle 4 times (12-weeks) and upping the percentages by 2.5% on the main lifts during each new cycle – on the 12th week, perform a 1RM test on the main lift. FREE WEIGHT ONLY - This program only uses free weights – barbell, weight plates and dumbbells (specialist bars like the EZ and triceps bar can be used for skull crushers, etc). The training program follows a 4-day split: Day 1: Lower 1 – Back Squat + Backdown Sets / Hinge / Single-Leg / Core. Day 2: Upper 1 – Flat Bench + Backdown Sets / DB Press Variation / Pull Variation / Triceps. Day 3: Lower 2 – Deadlift / Single-Leg x2 / Calves / Core. Day 4: Upper 2 – Strict Press + Backdown Sets / DB Press Variation / Pull Variation / Biceps.
WEIGHTS Monday, Thursday - GO Days Tuesday, Thursday - Grind Days Wednesday, Sat/Sun – Recovery CARDIO 3 x Cardio Workouts - HIIT, Moderate Cardio and Hybrid are spaced out M, W & F (Optional) in the program.
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Warrior Initiation (21-day challenge)
High-intensity interval training (HIIT) has become increasingly popular in recent years, and with good reason. Scientific evidence has shown that it reduces both all-cause and cardiovascular disease mortality. For the “well population”, HIIT can deliver great fitness and health results in as little as 4 minutes a few times a week. What Exactly Is HIIT? HIIT is […]
With our ever-stressed, fast-paced lifestyles, our bodies are pumping out cortisol almost constantly. This can wreak havoc on our health. So, what exactly is cortisol, how does it affect your body and how can you keep it under control. Let’s investigate how to reduce stress. What Is Cortisol? Cortisol is a glucocorticoid (steroid hormone) which […]
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