The Hut Programme WC 19 October
MONDAY – LOWER BODY STRENGTH
WARM-UP
Complete 2 rounds:
10 bodyweight squats
10 alternating reverse lunges
12 glute bridges
10 bodyweight good mornings
10 calf raises
30 seconds easy cardio
BLOCK 1 – BARBELL BACK SQUAT
4 sets x 6 reps
Rest 90–120 seconds between sets.
Alternative: heavy goblet squat.
3 rounds:
8 DB Bulgarian split squats per leg
10 DB step-ups per leg
10 KB goblet squats
Rest 60–90 seconds between rounds.
3 rounds:
10 barbell hip thrusts
10 DB Romanian deadlifts
12 KB sumo deadlifts
Rest 60–90 seconds between rounds.
FINISHER – 5 MINUTES
Complete 3 rounds:
10 butterfly sit ups
20s side plank each side
10 scissors
TUESDAY – UPPER BODY STRENGTH
WARM-UP
Complete 2 rounds:
10 incline press-ups
10 light DB rows
10 light DB shoulder presses
10 light DB chest presses
12 arm circles in each direction
30 seconds easy cardio
BARBELL BENCH PRESS
4 sets x 6 reps
Rest 90–120 seconds between sets.
Alternative: DB bench press
4 rounds:
8 barbell bent over row
10 1-arm DB rows per side
10 bicep curl
Rest 60–90 seconds between rounds
3 rounds:
10 seated DB shoulder presses
12 DB bicep curls
10 DB overhead tricep extensions
12 DB rear delt flyes
Rest 60 seconds between rounds
FINISHER – 5 MINUTES
Complete as many quality rounds as possible:
10 press ups
10 reverse crunches
10 plank toe taps
WEDNESDAY – FULL BODY COMPOUND STRENGTH
WARM-UP
Complete 2 rounds:
10 KB deadlifts
10 bodyweight squats
10 alternating lunges
10 incline press-ups
10 light DB rows
20-second plank
BARBELL DEADLIFT
4 sets x 5 reps
Rest 90–120 seconds between sets.
3–4 rounds:
8 DB incline bench presses
10 pendlay rows (plates hit the floor)
10 tricep dips
Rest 60–90 seconds between rounds.
3 rounds:
8 DB reverse lunges per leg
10 DB push presses
10 KB goblet squats
12 DB Romanian deadlifts
Rest 60–90 seconds between rounds.
FINISHER – 5 MINUTES
20m farmer carry (2 lengths)
10 plate G2OH
20m OH DB carry (2 lengths)
THURSDAY – POSTERIOR CHAIN AND CORE
WARM-UP
Complete 2 rounds:
10 bodyweight good mornings
10 glute bridges
10 KB deadlifts
8 bird dogs per side
10 alternating reverse lunges
20-second side plank per side
BARBELL ROMANIAN DEADLIFT
4 sets x 8 reps
Rest 90–120 seconds between sets.
3 rounds:
10 barbell hip thrusts
8 DB reverse lunges per leg
12 KB sumo deadlifts
Rest 60–90 seconds between rounds.
3 rounds:
10 dead bugs per side
10 bird dogs per side
30-second plank
20-second side plank per side
Rest 45–60 seconds between rounds
FINISHER – 5 MINUTES
Complete 3 rounds:
12 KB swings
10 box step-ups
30-second farmer's hold
FRIDAY – FULL BODY DUMBBELL STRENGTH
WARM-UP
Complete 2 rounds:
10 air squats
10 alternating lateral lunges
10 light DB rows
10 press-ups
10 light DB shoulder presses
30 seconds easy cardio
DUMBBELL GOBLET SQUAT
4 sets x 8 reps
Rest 90 seconds between sets.
4 rounds:
8–10 DB floor presses
10 1-arm DB rows per side
10 butterfly sit ups
Rest 60–90 seconds between rounds
3 rounds:
8 DB step-ups per leg
10 DB push press
10 DB Romanian deadlifts
12 DB lateral raises
Rest 60–90 seconds between rounds
3 rounds:
30-second farmer's carry
10 dead bugs per side3
0-second plank
Rest as needed.
FINISHER – 4 MINUTES
Complete 3 rounds:
10 KB deadlifts
8 DB push presses
10 alternating reverse lunges
SATURDAY – HYBRID STRENGTH AND FITNESS
WARM-UP
Complete 2 rounds:
10 air squats
10 KB deadlifts
10 alternating walking lunges
10 press ups
10 light DB rows
30 seconds easy cardio
STRENGTH PREPARATION
3 rounds:
8 barbell back squats
8 DB bench presses
10 barbell Romanian deadlifts
Rest 90 seconds between rounds.
HYBRID CIRCUIT
Complete 4 rounds:
400m run OR 2 minutes on a cardio machine
10 KB swings
10 alternating DB reverse lunges per leg
10 box step ups
8 DB push press
250m row OR 1 minute on the bike
Rest 60-90 seconds between rounds as needed.
TEAM FINISHER
10 MINUTES
Work in pairs. One person works while the other rests or encourages their partner. Alternate as needed.
100 total calories on the bike or rower as a team
40 goblet squats
40 alternating DB snatches
40 box step-ups
Split the repetitions between partners however you like.
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