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WEEK 1 OF 8
Establish technique
60%main-lift target
Main bench, overhead press, back squat and deadlift target: 5 × 6 at 60% of the exercise’s estimated 1RM. Percentages guide load selection; technique and recovery determine the actual load.
A
WEEK 1 · GYM SESSION
Upper-body strength
70–90 minutes
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Warm-up and preparation
10–15 minutes: 3–5 minutes easy bike or row, then 5 controlled squats, hip hinges, reverse lunges each side, shoulder circles and easy press-ups. Rehearse the day’s movements. Add 2–3 progressive preparation sets for each main lift before its working sets. Brief optional foam rolling may be used where it helps you prepare.
01
Dumbbell bench press
Sets
5
Reps / duration
6
Load / effort
60% of this lift’s estimated 1RM
Rest
2–3 minutes
Use a controlled lowering phase and a steady press. The percentage refers to the same dumbbell exercise, with load recorded per hand. Use a floor press if bench stability is unsuitable. Keep at least 2 good repetitions in reserve; lower the load if needed rather than force the percentage.
02
Seated overhead press
Sets
5
Reps / duration
6
Load / effort
60% of this lift’s estimated 1RM
Rest
2–3 minutes
Use a familiar barbell, dumbbell or machine variation. For barbell work, use correctly set rack safeties or competent spotters. Never borrow a bench-press 1RM for this lift. Keep at least 2 good repetitions in reserve; lower the load if needed rather than force the percentage.
03
Chin-up
Sets
4
Reps / duration
6
Load / effort
Bodyweight or assistance; retain 2 repetitions in reserve
Rest
90–120 seconds
Use a secure purpose-built bar. Select assistance or a pulldown if you cannot control the target. Add the smallest extra load only after all sets are controlled; additional kilograms are individual, not compulsory.
04
Chest-supported dumbbell row
Sets
4
Reps / duration
8
Load / effort
70% of this row’s estimated 1RM, or 4–5 RIR
Rest
90–120 seconds
Keep the chest supported and pause briefly at the top. Use the RIR target if you do not have a reliable estimate for this exercise.
05
Dumbbell lateral raise
Sets
2
Reps / duration
10–12
Load / effort
4–5 RIR
Rest
60 seconds
Use a light load and controlled shoulder-height raises.
06
Biceps curl
Sets
2
Reps / duration
10–12
Load / effort
4–5 RIR
Rest
60 seconds
Keep the elbows steady and avoid swinging.
07
Cable triceps extension
Sets
2
Reps / duration
10–12
Load / effort
4–5 RIR
Rest
60 seconds
Keep the upper arms still. Use a familiar machine or band if a cable station is unavailable.
Choose your week and session, review the overview and tap Start session. Record each exercise as you go, then finish to save your results in the training log.
Eight-week main-lift progression
Targets for dumbbell bench, seated overhead press, back squat and deadlift. Other exercises have their own session prescriptions.
Week
Working sets
Repetitions
% estimated 1RM
1
5
6
60%
2
5
6
65%
3
5
5
70%
4
5
4
75%
5
5
4
80%
6 · Lighter
4
4
60%
7
5
3
80%
8
4
3
85%
Programme guidance and preparation
EIGHT-WEEK DEVELOPMENT BLOCK
A structured programme for soldiers
Three gym sessions build upper-body, lower-body and full-body strength. Choose one running, shuttle or circuit option for the fourth session. This programme is for medically fit soldiers who already train regularly and are familiar with the main lifts.
Suggested week
Monday: upper body · Tuesday: lower body · Wednesday: recovery · Thursday: full body · Friday: easy recovery · Saturday: one conditioning choice · Sunday: rest.
Unit workload
Your PTI integrates this with unit PT, sport and duty demands. Avoid adding every session on top of an already full training week. Keep at least 48 hours between lower-body and full-body lifting. Use shorter options or fewer sets when the full dose is not manageable.
Equipment
Gym with appropriate racks, safeties, barbells or dumbbells, bench and pulling equipment. Machines or controlled substitutions are listed for accessories. Conditioning uses an authorised running area or gym machines.
Load selection, effort and progression
1RM means one-repetition maximum. Use a recent, technically sound estimated 1RM for the exact exercise and equipment. A fresh maximal test is not required. For dumbbell bench press, record the load per hand consistently. If you change the exercise, establish its load independently rather than transferring another lift’s percentage.
RIR means repetitions in reserve: the number of additional controlled repetitions you could still perform. Retain at least 2 good repetitions on the main lifts, even if that means using less than the percentage shown. RPE is perceived effort on a 0–10 scale. Conditioning is generally RPE 6–7, or 3–4 for easy aerobic work. Stop a set when technique or speed deteriorates.
Preparation sets are additional to working sets. Keep the stated recovery. Progress only when the current dose is manageable alongside duty and recovery. Repeat or reduce a week after disruption. Week 6 is deliberately lighter. Week 8 is a final loading and review week, not a maximal test or formal SCA/RFT assessment.
Before starting
Use competent coaching for unfamiliar lifts and appropriate racks, catches or spotters. Follow medical restrictions and local environmental controls. Stop for sharp or worsening pain, faintness or loss of control and seek unit medical support as appropriate. If you are returning after a break, agree a reduced starting dose with your PTI. See training safety for the dashboard guidance.
Recovery and nutrition
Prioritise sleep and regular meals. Include protein across meals and suitable carbohydrate around demanding training. Drink regularly and adjust to the environment and workload. On recovery days, choose 10–20 minutes of comfortable mobility or 20–40 minutes of very easy walking, cycling or rowing if that helps you recover; complete rest is appropriate when needed.
The programme does not require a supplement schedule. Use the dashboard’s nutrition guidance and professional advice for individual needs. Recovery treatments are optional and do not replace sleep, food or an appropriate workload.
6 MI