My Training Plan

  • How I’m getting results

Firstly, I hope everyone is coping well with the self isolation. It's a tough time as much physically as mentally.

It's been a while since I've written about my own training plans. During the last few weeks, I'm not afraid to admit that it has been a struggle to diversify and enjoy my training. On the other hand, being forced to improvise and adapt has brought my training to new levels which I would not have thought possible.

From the outset, I was the heaviest that I had ever been (with a low bodyfat percentage) and lifting heavier than ever in the gym. In fact, my last gym session was shoulders and the first time I'd ever lifted 42.5kg dumbbells on shoulder press.

That in itself had brought tremendous confidence. I was feeling stronger in every exercise having resolved to eat more in order to facilitate bigger lifts. It was working.

Obviously, not having access to heavy weights meant I was fearing losing all this. To my surprise, I've been able to piece together a fitness plan with resistance bands, kettle bells and bodyweight exercises. The repetitions were obviously a lot higher but by having time to meal plan, eat more and rest I have seen my weight increase to 91kg. This is my goal, before you question why that would be a good thing!

To me the goal this year has been weight and strength gain whilst maintaining a healthy physique as much as possible. Clearly, anatomically to gain weight, it becomes less about healthy eating as intake of calories. On the other hand, I've had enough time to spend hours training. I've had no excuses for not achieving my goals and I'm hoping to get to 95kg soon.

If you have been following the RYPT training plans online, you'll know roughly what I've been doing. I have been roughly following the sky to, however my training has been more prolonged and not as frequently changing the plan as you'll see with the guide.

The reason for this is that I have a clear and set goal which requires more strength-based training so the need to burn calories and changing training as frequently is not there.

When creating a training plan for clients it is important to keep it diverse, interesting and engaging particularly when you're focusing on beginners and intermediate fitness levels.

My plan is more similar to the weeks 3 and 4 of the RYPT home workout guide (which is currently going to be 10 weeks).

It resembles what is below:

Exercise 1)

8 repetitions

Exercise 2)

12 repetitions

Exercise 3)

45 seconds

1 minute rest between sets

2 minute rest between next circuit

This should be completed for 4 rounds.

A typical week of training would be:

Monday: chest and triceps

Tuesday: back and biceps

Wednesday: rest days / Abdominal Circuit

Thursday: legs

Friday: Shoulders and arms

Saturday: 8 mile run plus 100 walking lunges on the route

Sunday: legs circuit

Every day I also walk for one hour (within the permitted government guidelines). The exercises are the same as the RYPT home workout guide with some additional TRX exercises at the end.

The training is challenging and I will keep going with this particular plan until I have completed it for 4 weeks. Following on from there, in terms of maintaining my strength, I will look at something similar, as the time-based workouts are more effective for hitting fatigue.

Ultimately you need to do what is best for your own training but a good starting point would be the free home workout guides. These will take you through a variety of training plans and you will be able to find out what works for yourself besides creating a sustainable model for achieving your health and fitness goals in the long-term.

The RYPT home workout plan is scheduled on the RYPT Facebook page, LinkedIn and is available with a day by day plan by contacting me directly.

RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.

If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!


Owner RYPT.

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Ross Yeoman

Ross Yeoman


RYPT is about sustainability, moderation and enjoyment through health and wellbeing coaching. Personalised Online Fitness coaching. RYPT will get YOU results!