The Hut Programme WC 12 October
MONDAY – UPPER BODY PUSH & PULL
Focus: Upper body strength
WARM-UP
2 rounds:
10 light DB chest presses
10 bent-over DB rows
10 incline press-ups
10 light DB shoulder presses
12 band pull-aparts or arm raises
30 seconds easy cardio
1 – BARBELL ROW
4 sets x 8 reps
Rest 90 seconds between sets
2 – CHEST & BACK SUPERSET
4 rounds:
8–10 DB chest presses
10 DB rows
10 bicep curls
Rest 60–90 seconds between rounds.
3 – SHOULDERS & ARMS
3 rounds:
10 seated DB shoulder presses
12 DB lateral raise
12 DB tricep extensions
12 DB rear delt flyes
Rest 60 seconds between rounds.
FINISHER – 5 MINUTES
Complete as many quality rounds as possible:
10 DB hammer curls
10 close-grip press-ups
12 light DB lateral raises
TUESDAY – LOWER BODY STRENGTH
Focus: Quads, glutes and unilateral strength
WARM-UP
2 rounds:
10 bodyweight squats
10 alternating lateral lunges
10 glute bridges
10 bodyweight reverse lunges
10 calf raises
30 seconds easy cardio
1 – BARBELL FRONT SQUAT
4 sets x 6 reps
Rest 90–120 seconds between sets.
Alternative: heavy goblet squat.
2 – SINGLE-LEG STRENGTH
3 rounds:
8 DB walking lunges per leg
10 DB lateral step-ups per leg
10 KB goblet squats
Rest 60–90 seconds between rounds.
3 – GLUTES & HAMSTRINGS
3 rounds:
10 barbell good mornings (light and controlled)
12 DB glute bridges
12 KB sumo deadlifts
Rest 60–90 seconds between rounds
FINISHER – 5 MINUTES
Complete 3 rounds:
12 alternating bodyweight lunges
15 glute bridges
30-second wall sit
WEDNESDAY – FULL BODY STRENGTH
Focus: Compound lifts and total-body strength
WARM-UP
2 rounds:
10 KB deadlifts
10 bodyweight squats
10 incline press-ups
10 light DB rows
10 alternating reverse lunges
20-second plank
1 – BARBELL DEADLIFT
4 sets x 5 reps
Rest 90–120 seconds between sets.
2 – STRENGTH SUPERSET
4 rounds:
8 DB incline bench presses
10 DB bent-over rows
Rest 60–90 seconds between rounds.
3 – TOTAL-BODY STRENGTH
3 rounds:
8 DB step-ups per leg
10 DB Romanian deadlifts
10 DB push presses
12 KB goblet squats
Rest 60–90 seconds between rounds.
FINISHER – 5 MINUTES
Farmer’s carry challenge.
Carry heavy dumbbells or kettlebells for 30 seconds.
Rest for 30 seconds.
Repeat for 5 minutes.
THURSDAY – GLUTES, HAMSTRINGS & CORE
Focus: Posterior chain strength and core stability
WARM-UP
2 rounds:
10 bodyweight good mornings
10 glute bridges
10 alternating reverse lunges
10 bird dogs per side
10 KB deadlifts
20-second side plank per side
1 – BARBELL ROMANIAN DEADLIFT
4 sets x 8 reps
Rest 90–120 seconds between sets.
2 – GLUTE STRENGTH
3 rounds:
10 barbell hip thrusts
10 DB reverse lunges per leg
12 KB sumo deadlifts
Rest 60–90 seconds between rounds
3 – CORE & STABILITY
3 rounds:
10 dead bugs per side
12 weighted Russian twists per side
30-second plank
10 bird dogs per side
FINISHER – 5 MINUTES
Complete as many quality rounds as possible:
12 KB swings
10 alternating step-ups
20-second hollow hold or dead bug hold
FRIDAY – UPPER BODY STRENGTH
Focus: Shoulders, back, chest and arms
WARM-UP
2 rounds:
10 incline press-ups
10 light DB rows
10 light DB shoulder presses
10 arm circles in each direction
10 light DB chest presses
30 seconds easy cardio
1 – DUMBBELL SHOULDER PRESS
4 sets x 8 reps
Rest 90 seconds between sets.
2 – CHEST & BACK
4 rounds:
8–10 DB floor presses
10 1-arm DB rows per side
Rest 60–90 seconds between rounds.
3 – ARMS & SHOULDERS
3 rounds:
10 DB bicep curls
10 DB overhead tricep extensions
12 DB lateral raises
12 rear delt flyes
Rest 60 seconds between rounds.
FINISHER – 5 MINUTES
Complete as many quality rounds as possible:
8 DB push presses
10 bent-over DB rows
10 incline press-ups
SATURDAY – HYBRID STRENGTH & FITNESS
WARM-UP
2 rounds:
10 air squats
10 alternating lunges
10 KB deadlifts
10 incline press-ups
10 light DB rows
30 seconds easy cardio
1 – STRENGTH PREPARATION
3 rounds:
8 barbell deadlifts
10 DB floor presses
10 goblet squats
Rest 90 seconds between rounds.
2 – HYBRID CIRCUIT
Complete 4 rounds:
400m run OR 2 minutes on the cardio machine
12 KB swings
10 DB walking lunges
10 box step-ups
8 DB push presses
250m row OR 1 minute on the bike
Rest 60–90 seconds between rounds as needed.
3 – 10-MINUTE HYBRID FINISHER
Complete as many rounds as possible in 10 minutes:
10 calories on the bike or rower
10 goblet squats
8 burpees
10 alternating DB snatches
12 box step-ups
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