10 Week Fitness Challenge: Week One Training Plans

Looking for a simple plan to train alongside our ten-week challenge? We’ve got you covered for all levels!

Beginners

This category is for someone who has not been to the gym for an extended period of time but would like to get back into shape, or if you have never been to the gym, this is for you too. I will advise if you have zero gym experience, hire a personal trainer to make sure your technique is correct or youtube any exercise you don’t know for correct advice on how to perform it to prevent any injuries. If you have any questions, you can contact me on Instagram: Pauly D Fitness

Everything in this program will be designed to get you back comfortable with some compound movements, along with getting comfortable back in a gym setting. None of the workouts will exert you to exhaustion or muscle failure. That is not the goal here. The goal is to get you back exercising and enjoying it!

Week 1 

2 x Full Body Sessions
1 x Machine HIIT Workout or Walk/Jog. This is dependent on fitness levels

*Click on the session above to open the PDF of your session.

Intermediate

This category is for someone who has gym experience and medium levels of fitness. If you fall into this category, you might feel like you have no structure around your training or you have lost your way somewhat in the past few months/years in regard to health and fitness. By using the intermediate plan, you will get that structure back into your training, and you will have a goal to push towards each week. It is obviously more challenging than the beginner program, so as stated above, prior gym experience will benefit you if you choose this program.

Week 1

1 x Lower or Upper

1 x Full Body

1 x Gym Cardio Session

*Click on the session above to open the PDF of your session.

Advanced

This category is for an individual who has a decent amount of gym experience. 1-3 years of training would be the minimum if you are choosing this category. Even though you have the experience you might still need some guidance and structure to your training. This plan is 5 days of training with different sessions to hit all body parts. There will be some extra side work like finishers attached for someone who is looking to push that extra bit outside of the resistance sessions that you will be doing. Each week we will be looking to switch certain accessory exercises to keep the body growing and guessing. while upping the weight on some compound movements.

Week 1

1 x Chest & Abs
2 x Back & Arms
2 x Full Body
1 x Finisher. To be done after any of the resistance workouts

*Click on the session above to open the PDF of your session.

As always, if you have any questions, hit me up on Instagram @pauly_d_fitness. There will be updated training plans every Sunday here on What’s The Craic DubEye and we’ll also have some free events throughout the ten-weeks so stay tuned and have fun!