The Hut Programme WC 5 October 2026
WEEKLY STRUCTURE
MONDAY – Full Body Strength
TUESDAY – Lower Body & Glutes
WEDNESDAY – Upper Body Strength
THURSDAY – Full Body Strength
FRIDAY – Upper & Lower Strength
SATURDAY – Hybrid Strength + Fitness
MONDAY
WARM UP
2 rounds:
10 bodyweight squats
10 reverse lunges
10 DB Romanian deadlifts
10 incline press-ups on bench
12 KB deadlifts
20 sec plank
30 sec easy cardio
Then 2-3 warm up sets for the first barbell movement
Barbell Back Squat - 4 sets x 6 reps
Rest 90-120 sec between sets.
While waiting for a rack:
Goblet squat x 8-10
DB split squat x 8/leg
Split into 3 groups across the racks/squat stations.
Superset x 3-4 rounds
A1. DB Bench Press - 8 reps
A2. Single Arm DB Row - 10 reps/side
Rest 60-90 sec after each round.
3 rounds
A. Barbell Romanian Deadlift - 8 reps
B. DB Step Up - 8/leg
C. KB Goblet Squat - 10 reps
D. DB Shoulder Press - 8 reps
Rest 90 sec between rounds
FINISHER - 5 MINUTES
Strength EMOM
Minute 1: 8 heavy KB swings
Minute 2: 8 DB walking lunges
Minute 3: 8 DB push press
Minute 4: 30 sec farmer's carry
Minute 5: Rest
TUESDAY
WARM UP
2 rounds:
10 bodyweight squats
10 reverse lunges
10 glute bridges
10 KB deadlifts
10 bodyweight good mornings
10 lateral lunges
BARBELL HIP THRUST
4 sets x 8 reps
Rest 90 seconds between sets.
3 rounds:
8 Bulgarian split squats/leg
10 DB step-ups/leg
10 KB sumo squats
Rest 60–90 seconds between rounds
3 rounds:
10 barbell Romanian deadlifts
12 DB walking lunges
12 KB swings
15 glute bridges
Rest 60–90 seconds between rounds
FINISHER – 5 MINUTES
Every minute on the minute:
Minute 1 – 10 goblet squats
Minute 2 – 10 alternating reverse lunges
Minute 3 – 12 KB swings
Minute 4 – 30-second wall sit
Minute 5 – Rest
WEDNESDAY
WARM-UP
2 rounds:
10 incline press-ups
10 light DB rows
10 DB shoulder presses
10 band pull-aparts
10 arm circles each direction
BENCH PRESS
4 sets x 6–8 reps
Use barbell or dumbbells.
Rest 90–120 seconds between sets.
4 rounds:
8 DB bench press
10 single arm DB rows/side
Rest 60–90 seconds
3 rounds:
10 DB shoulder press
10 bent-over DB rows
12 DB lateral raises
12 rear delt flyes
Rest 60 seconds
FINISHER – 5 MINUTES
3 rounds:
8 DB push press
10 renegade rows
10 incline press-ups
20-second plank
THURSDAY
WARM UP
2 rounds:
10 squats
10 KB deadlifts
10 reverse lunges
10 incline press-ups
10 DB rows
20-second plank
DEADLIFT
4 sets x 5 reps
Barbell deadlift.
Rest 90–120 seconds.
3 rounds:
8 DB Bulgarian split squats/leg
8–10 DB bench press
Rest 90 seconds
3 rounds:
8 barbell Romanian deadlifts
10 DB step-ups/leg
10 DB shoulder press
10 single arm DB rows/side
Rest 60–90 seconds
FINISHER – 5 MINUTES
Farmer's carry:
30 seconds walking
30 seconds rest
Repeat for 5 minutes.
Use a challenging weight while maintaining good posture.
FRIDAY
WARM UP
2 rounds:
10 KB deadlifts
10 bodyweight squats
10 alternating lunges
10 incline press-ups
10 DB rows
20-second plank
FRONT SQUAT
4 sets x 6 reps
Barbell front squat.
Rest 90–120 seconds.
Alternative: heavy goblet squat.
4 rounds:
8 DB bench press
10 Barbell pull ups
Rest 60–90 seconds
3 rounds:
8 DB reverse lunges/leg
10 DB shoulder press
10 DB Romanian deadlifts
10 DB lateral raises
Rest 60 seconds.
FINISHER – 5 MINUTES
AMRAP:
8 KB swings
8 DB thrusters
10 alternating box step-ups
8 press-ups
SATURDAY
WARM-UP
2 rounds:
10 air squats
10 KB deadlifts
10 walking lunges
10 DB rows
10 incline press-ups
30 seconds easy cardio
3 rounds:
8 barbell back squats
8 DB bench press
10 barbell Romanian deadlifts
Rest 90 seconds
4 rounds:
400m run OR 2 minutes cardio
10 KB swings
10 DB walking lunges
10 box step-ups
10 DB push press
250m row OR 1 minute bike
Rest 60–90 seconds between rounds.
10-MINUTE AMRAP:
8 calories row/bike
10 goblet squats
8 DB burpees
10 alternating DB snatches
12 box step-ups
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