Recent content by Najona

10-04-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×14 (bodyweight) 2. Barbell Deadlift – 5×10 @ 100kg Barbell Rows – 4×15 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×15 each side (7.5kg dumbbells) 5. Face Pulls – 3×20 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

08-04-2026– Lower Body & Glutes 1. Back Squat – 5×12 @ 65kg 2. Romanian Deadlift – 4×14 @ 60kg 3. Dumbbell Step-Ups – 3×15 each leg holding 14kg dumbbells 4. Hip Thrust / Glute Bridge – 4×17 @ 80kg 5. Face Pulls – 3×17 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices...

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03-04-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×10 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×14 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×15 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 15kg dumbbells 5...

01-04-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×12 (bodyweight) 2. Barbell Deadlift – 5×8 @ 100kg 3. Barbell Rows – 4×14 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×14 each side (7.5kg dumbbells) 5. Face Pulls – 3×18 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

30-03-2026– Lower Body & Glutes 1. Back Squat – 5×10 @ 65kg 2. Romanian Deadlift – 4×12 @ 60kg 3. Dumbbell Step-Ups – 3×15 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×15 @ 80kg 5. Face Pulls – 3×15 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices...

27-03-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×10 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×14 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×15 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 15kg dumbbells 5...

25-03-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×12 (bodyweight) 2. Barbell Deadlift – 5×8 @ 100kg 3. Barbell Rows – 4×14 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×14 each side (7.5kg dumbbells) 5. Face Pulls – 3×18 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

23-03-2026– Lower Body & Glutes 1. Back Squat – 5×10 @ 65kg 2. Romanian Deadlift – 4×12 @ 60kg 3. Dumbbell Step-Ups – 3×15 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×15 @ 80kg 5. Face Pulls – 3×15 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices...

20-03-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×8 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×12 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×14 @ 25kg barbell 4. Incline Dumbbell Press – 3×17 @ 15kg dumbbells 5...

18-03-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×10 (bodyweight) 2. Barbell Deadlift – 5×6 @ 100kg 3. Barbell Rows – 4×12 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×10 each side (7.5kg dumbbells) 5. Face Pulls – 3×17 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

16-03-2026– Lower Body & Glutes 1. Back Squat – 5×8 @ 65kg Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp) 2. Romanian Deadlift – 4×10 @ 60kg 3. Dumbbell Step-Ups – 3×14 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×12 @ 80kg 5. Face...

13-03-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×5 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×8 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×10 @ 25kg barbell 4. Incline Dumbbell Press – 3×12 @ 15kg dumbbells 5...

11-03-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×10 (bodyweight) 2. Barbell Deadlift – 5×6 @ 100kg 3. Barbell Rows – 4×12 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×10 each side (7.5kg dumbbells) 5. Face Pulls – 3×17 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

09-03-2026– Lower Body & Glutes 1. Back Squat – 5×8 @ 65kg Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp) 2. Romanian Deadlift – 4×10 @ 60kg 3. Dumbbell Step-Ups – 3×14 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×12 @ 80kg 5. Face...