Sometimes we need to go back to basics.

If you’re relatively new to the gym, or have taken some time out of the weights room and are looking to get yourself back up to par, Hard Reset is for you.

Length: 6 weeks.
Frequency: 4-5 workouts per week.
Workout structure: You’ll alternate between session “A” and session “B”, hitting each muscle with heavy weights and HIIT.
Rep ranges: Moderate.
Muscle buster techniques: HIIT.

Workout Calendar

This is a 6-week program, and you’ll hit the gym 4-5 days per week:

• Monday: Session “A”
• Tuesday: Session “B”
• Thursday: Session “A”
• Friday: Session “B”

During weeks 4-6 we add an extra session “A” or “B” on Wednesdays.

Boost Your Fitness With HIIT

Every session “A” begins with a burst of HIIT.

Otherwise known as high intensity interval training, this is a highly effective method for rapidly increasing your fitness levels over a short period of time – and it’s also pretty great for shredding body fat!

Several of my other programs have used this type of training, although none have done it quite like this one.

You’ll be starting each workout on a trusty old rowing machine, where I want you to perform 200m at a high intensity, then rest for 60-seconds. You’ll do x12 of these rounds, so although I want you to work hard, you’ve also need to make sure you’ve got enough in the tank to survive!

Everyone is different in terms of pace, but as a rough guide if you can aim to complete your 200m burst in 40-50 seconds this is a solid achievement.

Your fitness levels will increase as the weeks go by, so the goal then becomes either to increase your sprint times or to keep the pace at a similar level while you reduce the amount of rest you take between each round (e.g. 60-seconds becomes 50-seconds, then 40-seconds, and so on).

Using The 8-12 Rep Range

This program is all about going “back to basics”.

There are no fancy rep schemes or muscle buster methods in play here, I just want you to focus on increasing the amount of weight you can lift over the course of the whole program.

The best way to do that is to put you in the good old 8-12 rep range.

This is where you’ll make the biggest gains in terms of muscle growth and strength because it focuses on achieving progressive overload (the body’s key muscle building pathway).

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