Recent content by Najona

04-09-2026– Lower Body & Glutes 1. Back Squat – 5×17 @ 65kg 2. Romanian Deadlift – 4×18 @ 60kg 3. Step-Ups – 3×20 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×22 @ 80kg 5. Face Pulls – 3×22 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

02-09-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×17 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×20 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×22 @ 25kg barbell 4. Incline Dumbbell Press – 3×20 @ 20kg dumbbells 5...

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31-08-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×20 (bodyweight) 2. Barbell Deadlift – 3×5 @ 105kg 3. Barbell Rows – 3×7 @ 45kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×7 each side (8kg dumbbells 5. Face Pulls – 3×7 @ 20kg cable Finisher (Conditioning): Kettlebell Mini...

28-08-2026– Lower Body & Glutes 1. Back Squat – 5×17 @ 65kg 2. Romanian Deadlift – 4×18 @ 60kg 3. Step-Ups – 3×20 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×22 @ 80kg 5. Face Pulls – 3×22 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

26-08-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×17 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×20 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×22 @ 25kg barbell 4. Incline Dumbbell Press – 3×20 @ 20kg dumbbells 5...

24-08-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×20 (bodyweight) 2. Barbell Deadlift – 5×16 @ 100kg 3. Barbell Rows – 4×22 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×22 each side (7.5kg dumbbells 5. Face Pulls – 3×24 @ 15kg cable Finisher (Conditioning): Kettlebell...

21-08-2026– Lower Body & Glutes 1. Back Squat – 5×17 @ 65kg 2. Romanian Deadlift – 4×18 @ 60kg 3. Step-Ups – 3×20 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×22 @ 80kg 5. Face Pulls – 3×22 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

19-08-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×17 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×20 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×22 @ 25kg barbell 4. Incline Dumbbell Press – 3×20 @ 20kg dumbbells 5...

17-08-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×18 (bodyweight) 2. Barbell Deadlift – 5×15 @ 100kg 3. Barbell Rows – 4×20 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×20 each side (7.5kg dumbbells 5. Face Pulls – 3×24 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

14-08-2026– Lower Body & Glutes 1. Back Squat – 5×17 @ 65kg 2. Romanian Deadlift – 4×18 @ 60kg 3. Step-Ups – 3×20 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×22 @ 80kg 5. Face Pulls – 3×22 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

12-08-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×17 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×20 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×22 @ 25kg barbell 4. Incline Dumbbell Press – 3×20 @ 20kg dumbbells 5...

10-08-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×18 (bodyweight) 2. Barbell Deadlift – 5×15 @ 100kg 3. Barbell Rows – 4×20 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×20 each side (7.5kg dumbbells 5. Face Pulls – 3×24 @ 15kg cable Finisher (Conditioning): Kettlebell...

07-08-2026– Lower Body & Glutes 1. Back Squat – 5×17 @ 65kg 2. Romanian Deadlift – 4×18 @ 60kg 3. Step-Ups – 3×20 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×22 @ 80kg 5. Face Pulls – 3×22 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

05-08-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×17 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×20 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×22 @ 25kg barbell 4. Incline Dumbbell Press – 3×20 @ 20kg dumbbells 5...