Russ Howe PTI

ALL PROGRAMS

 

You can see a comprehensive list of all the full training programs currently in the members area. New plans and seasonal challenges will be listed as 'featured', and all the old classics are down below. If you'd like to fine-tune your results even further you can sort programs by fat loss and muscle building goals.

NEW YEAR NEW BODY

Duration: 4 weeks

Frequency: 5 days per week

Goal: Fat loss

Get ready to CRUSH my brand new training program! This is the plan to help you start the new year right! , laying down a solid foundation for an impressive 2022 transformation!

BEACH BUM

Duration: 8 weeks

Frequency: 6 days per week

Goal: Muscle building

This weights program and its accompanying diet plan will whip you into shape using a variety of battle-tested methods. You'll be hitting legs twice per week, too!

BEAUTY & THE BEAST

Duration: 4 weeks

Frequency: 5 days per week

Goal: Muscle building

As the tagline says: "Failure is not an option, it's a damn requirement!" Beauty and the Beast is a program like no other. Four weeks of gruelling workouts that'll have fellow gym members wondering what the f**k is wrong with you... and you'll LOVE it!

BICEPS BOOM (VOL. 2)

Duration: 6 weeks

Frequency: 4-5 days per week

Goal: Muscle building

Big powerful arms... You've either got them, or you want them! I guarantee you explosive arm growth with this training program. You'll be using some of my favourite arm-building techniques to carve sleeve-bursting cannonballs you can stop traffic with!

CLASSIC FULL BODY

Duration: 8 weeks

Frequency: 5 days per week

Goal: Muscle building

If you're looking for a program to help you get bigger, stronger & leaner in the next couple of months - you just found it! As the name suggests, Classic Full Body is an updated version of my ever-popular Classic Size program, in which you'll train your entire body in each workout. It's great for fat loss and muscle growth. Get ready for some serious results!

CLASSIC SIZE

Duration: 12 weeks

Frequency: 5 days per week

Goal: Muscle building

The 1980s produced many of the finer things in life (Bon Jovi, spandex, Rocky IV...) but there were also numerous breakthroughs in the gym. Classic Size is a program which celebrates these old-school training methods. You'll be using a tried n' tested combination of dropsets, rest pause sets and heavy a** weights to build a muscular body that demands respect. Simply put; if you love the 80s and you love lifting weights - this is your program!

DEVIANT

Duration: 4 weeks

Frequency: 5 days per week

Goal: Muscle building

This short-term training block is great for 'shaking things up'. You'll push for 600 reps in each workout (no typo!) and you'll do it via multiple choice exercises.

FIGURE OF 8

Duration: 6 weeks

Frequency: 4 days per week

Goal: Muscle building

This full body program is fantastic for those who are new to the gym, or returning after a lengthy break. You'll train your full body in every session, and enjoy plenty of variety by switching between supersets, tri-sets and giant sets as the weeks go by. There are some quality gains to be made here.

HOME WORKOUT HERO

Duration: 4 weeks

Frequency: 4 days per week

Goal: Fat loss

A full body fat loss program which can be performed at home or at the gym, Home Workout Hero was initially created as a stop-gap measure for people who were trapped at home during 'lockdown 2020' and has went on to become a firm favourite because it's just so easy to get straight into.

MAKE HER SWEAT

Duration: 4 weeks

Frequency: 6 days per week

Goal: Fat loss

Cardio and weights can both be great for fat loss, but when we combine them we get something even better! Cardioacceleration sits at the core of this gym plan, and it's something which I guarantees will get you fitter, leaner and faster than ever before. Whenever somebody tells me their main goal is fat loss, this is the program I recommend.

RAGE AGAINST THE MACHINE

Duration: 4 weeks

Frequency: 5 days per week

Goal: Fat loss

Rage Against The Machine is a straightforward machine-based program which uses a combination of double-dropsets and cardio to lean you up in no time at all. This plan is very useful for beginners who want to take the time to learn proper technique before progressing to free weights, and also for people who have taken a little time off from the gym who want to focus on full body training.

SIX OF THE BEST

Duration: 6 weeks

Frequency: 5 days per week

Goal: Fat loss

This home training plan uses a series of full body circuits (each lasting 6 minutes) to ramp up your heart rate and get you sweating like never before. As those who have used it already know, you will carve an impressively lean physique using this relatively simple structure and its accompanying diet plan!

THE CUT

Duration: 6 weeks

Frequency: 6 days per week

Goal: Fat loss

The Cut works perfectly with a home gym setup (barbells, dumbbells and bands) or at the gym. You'll rotate between weights sessions which use compound supersets (2 exercises for the same muscle group) and bodyweight circuit training sessions for maximum fat loss.

THE RIP DOWN

Duration: 6 weeks

Frequency: 6 days per week

Goal: Fat loss

The Rip Down uses a highly effective combination of circuit-based weights workouts and aerobic cardio. This is fat loss by the science, and every workout feels like its own individual war.

XX

Duration: 4 weeks

Frequency: 5 days per week

Goal: Muscle building

This high rep training program is great for beginners and intermediate trainees. You'll be using blast cardio, double dropsets and 20 rep working sets to build the type of body most other gym members can only f**king dream about.

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