Most people are spending far more time in the gym than they need to. This program fixes that.

The training system is built around 4 session types, each containing key compound movements that can be scaled to your level. You train twice a week, rotating through the 4 session types — so each pair of sessions changes every fortnight.

The Rotation
Week	Session 1	Session 2
Week 1	Squat Day	Bench Day
Week 2	Olympic Lift Day	Met-Con Day
Week 3	Squat Day	Bench Day
Week 4	Olympic Lift Day	Met-Con Day

Sessions are performed fasted and run 30–45 minutes. The program centres on the Big Three — Squats, Bench, and Deadlifts — and their variations, combined with Olympic lifts and conditioning work. These compound movements drive the largest testosterone and growth hormone response of any exercises, which is why they're so effective for losing fat and building lean mass.

The 4 Session Types

Squat Day

Man performing a free barbell back squat in the gym — Photo by Alora Griffiths on Unsplash

Front squats, back squats, and deadlifts — the big compound movements that hit the posterior chain and drive the largest hormonal responses. All variations of the squat and hip hinge pattern belong here.

Bench Day

Man performing a barbell bench press in the gym — Photo by Gordon Cowie on Unsplash

Flat bench, decline bench, and incline bench at 20 degrees (note: the standard 45-degree incline shifts emphasis to the shoulders — 20 degrees keeps the focus on the upper chest). Paired with horizontal pulls: barbell row, single-arm dumbbell row, and inverted row.

Olympic Lift Day

Man lifting a loaded barbell overhead in an olympic weightlifting movement — Photo by Sam Sabourin on Unsplash

Clean & Jerk and Snatch. These develop explosive power, full-body coordination, and athleticism that complements the strength built on Squat and Bench days. Technique work first, then working sets.

Met-Con Day

Man training next to a tyre in a gym — metabolic conditioning work — Photo by Humphrey M on Unsplash

Metabolic conditioning — CrossFit-style workouts, circuits, and conditioning pieces that challenge your cardiovascular system, improve work capacity, and accelerate fat loss. These sessions are deliberately different each time.

Load, Sets & Reps

This program uses 5 sets of 5 reps for all weighted exercises, with 60–90 seconds rest between sets.

Start at 60–65% of your 1 rep max and build to 75–80% of your 1RM over 4–6 weeks. Retest your 1RM after each 4–6 week block to track progress and reset your working weights.

If you're new to lifting, bodyweight is the right starting point — master movement patterns before adding load.

The Result

Twice a week. Four session types. Rotating fortnightly. Pair it with Eat Clean and the results follow. Every other approach I've tried delivered less.

Train smart. Recover well. Repeat.

Training Smart Not Hard