The Hut Programme WC 26 October
MONDAY – CHEST, SHOULDERS AND TRICEPS
WARM-UP
Complete 2 rounds:
10 press-ups
10 light DB shoulder presses
10 light DB chest presses
12 arm circles in each direction
10 light DB lateral raises
30 seconds easy cardio
DUMBBELL BENCH PRESS
4 sets x 8 reps
Rest 90 seconds between sets.
3 rounds:
8–10 seated DB shoulder press
10 DB lateral raises
12 DB front raises
Rest 60–90 seconds between rounds.
3 rounds:
10 DB incline bench presses
10 DB overhead tricep extension
10 close-grip incline press-ups
Rest 60–90 seconds between rounds
FINISHER – 5 MINUTES
Complete 3 controlled rounds:
10 DB floor presses
10 DB tricep kickbacks
8–10 incline press-ups
TUESDAY – POSTERIOR CHAIN STRENGTH
WARM-UP
Complete 2 rounds:
10 KB deadlifts
10 bodyweight good mornings
10 glute bridges
10 alternating reverse lunges
10 bodyweight squats
30 seconds easy cardio
BARBELL DEADLIFT
4 sets x 5 reps
Rest 90–120 seconds between sets.
3 rounds:
10 barbell Romanian deadlifts
10 DB reverse lunges per leg
12 KB sumo deadlifts
Rest 60–90 seconds between rounds
3 rounds:
8 DB single-leg Romanian deadlifts per leg
10 box step-ups per leg
12 glute bridges
Rest 60–90 seconds between rounds.
FINISHER – 5 MINUTES
Complete 3 rounds:
12 KB swings
30-second wall sit
30-second farmer's hold
WEDNESDAY – BACK AND BICEPS STRENGTH
WARM-UP
Complete 2 rounds:
10 light DB rows
10 light DB reverse flyes
10 light DB bicep curls
10 incline press-ups
10 shoulder rolls
30 seconds easy cardio
BARBELL BENT-OVER ROW
4 sets x 8 reps
Rest 90 seconds between sets.
4 rounds:
10 chest-supported DB rows
10 1-arm DB rows per side
12 DB reverse flyes
Rest 60–90 seconds between rounds
3 rounds:
10 DB hammer curls
10 alternating DB curls per arm
12 KB deadlifts
30-second farmer's carry
Rest 60 seconds between rounds.
FINISHER – 5 MINUTES
Complete as many quality rounds as possible:
10 DB hammer curls
10 bent-over DB rows2
0-second plank
THURSDAY – QUADS AND SINGLE-LEG STRENGTH
WARM-UP
Complete 2 rounds:
10 bodyweight squats
10 alternating lateral lunges
10 reverse lunges
10 calf raises
10 glute bridges
30 seconds easy cardio
BARBELL FRONT 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 lateral lunges per side
10 DB step-ups per leg
Rest 60–90 seconds between rounds
3 rounds:
12 KB goblet squats
12 DB calf raises
12 DB glute bridges
Rest 60 seconds between rounds
FINISHER – 5 MINUTES
Complete 3 rounds:
10 alternating reverse lunges
12 goblet squats
30-second wall sit
FRIDAY – FULL-BODY STRENGTH
WARM-UP
Complete 2 rounds:
10 KB deadlifts
10 bodyweight squats
10 press-ups
10 light DB rows
10 alternating lunges
20-second plank
BARBELL HIP THRUST
4 sets x 8 reps
Rest 90 seconds between sets.
4 rounds:
8 DB bench presses
10 DB Romanian deadlifts
Rest 90 seconds between rounds
3 rounds:
8 DB step-ups per leg
10 DB bent-over rows
8 DB push presses
10 KB goblet squats
Rest 60–90 seconds between rounds
FINISHER – 5 MINUTES
Complete 3 controlled rounds:
10 KB swings
8 DB thrusters
30-second farmer's carry
SATURDAY – HYBRID STRENGTH AND CONDITIONING
WARM-UP
Complete 2 rounds:
10 air squats
10 KB deadlifts
10 alternating lunges
10 press-ups
10 light DB rows
30 seconds easy cardio
STRENGTH
Complete 3 rounds:
8 barbell front squats
10 DB bench presses
10 barbell bent-over rows
Rest 90 seconds between rounds.
HYBRID CIRCUIT
Complete 4 rounds:
400m run OR 2 minutes on a cardio machine
12 KB swings
10 alternating DB snatches (5 per arm)
12 box step-ups
10 DB reverse lunges (5 per leg)
250m row OR 1 minute on the bike
Rest 60–90 seconds between rounds as required.
TEAM FINISHER
10 MINUTES
Work in pairs, sharing the repetitions between you.
80 calories on the bike or rower as a team
40 goblet squats
40 DB push presses
40 box step-ups
20 burpees
One person works while the other rests or encourages their partner. Alternate as needed.
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