This plan has been specifically designed to give you a source of guidance for your exercise regime and is the perfect tool for anyone who is either new to weight training, needs more direction with their current regime or is not currently following a plan.

My exercise plan has been devised based on current knowledge and recommendations and is not a substitute for professional medical care or diagnosis. In all cases it is advised that you consult your medical professional before following this exercise regime.

As with any exercise programme, by participating you knowingly and voluntarily assume all risks associated with such exercise activities. FAR Fitness accepts no liability for any injury, loss or damage resulting from physical exercise.

When training you should do so in a safe and controlled environment, ensuring that
you have supervision, and when needed are assisted by another competent / qualified fitness professional. It is advised that you should not attempt to perform this exercise programme in an environment whilst alone.

Should you suffer from any medical conditions, injuries or illness, experience pain as a result of your participating, or be in any doubt whatsoever as to your participation, you are advised to seek medical/professional advice immediately and not to proceed to partake in any associated physical activity.

Challenge your limits and enjoy, and you will go FAR!



This workout plan will provide best results when performed 2-3 times per week and is supported by an appropriate nutrition plan.

If you will be working out more than 3 times per week, or need specific help with your nutrition, check out my Online Coach Package to get more help achieving your goals.


Before you start your resistance training plan it is important to first warm up.

This could include 5-10 minutes of progressive and rhythmic aerobic exercise using your choice of cardiovascular machine.


How do you know that the weights which you are using are correct?

Although this programme is generic, everybody is different. So, in order to maximise your progression it is important that you select your ‘working weights’ to target your specific ability and goals.

The table below will give you an idea of how many repetitions you should be doing for each exercise to support your goals.

These intensities can be generic throughout your workout or different for different exercises and muscle groups.


It is generally recommended to perform your resistance exercise in a slow and controlled manner.

Try to always follow a 2 : 1 : 2 speed ratio,
this is 2 seconds in one direction :
1 second pause at the top of the movement : and 2 seconds in the other direction.