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T R I N I T YO N L I N E

WORKOUT PROGRAMME

ATTENTION

Train Eat Gain Ltd. accept no liability for any injury, loss or damage

resulting from the diet or physical exercise recommendations given in

this training programme or email support.

By following this programme and taking the advice given in email

support you voluntarily assume the inherent risk of physical/resistance

training and following a specific diet plan.

Consult your doctor before starting any new physical training

programme or diet plan. If you suffer from any medical conditions,

injuries or allergies, we advise that you seek medical attention

immediately and cease to follow the advice given in this training

programme.

Ensure you are familiar with all the gym equipment you wish to

use before starting this programme and follow the relevant safety

practices of your gym or training environment.

COPYRIGHT

Copyright © Train Eat Gain Ltd., 2016

All rights reserved. This book or any portion thereof may not be

reproduced or used in any manner whatsoever without the express

written permission of the publisher except for the use of brief

quotations in a book review.

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Contents

WELCOME TO YOUR WORKOUTS 5

Month ONE. 7

Power Push Workout. 8

Power Pull Workout. 9

Hyper Push Workout. 10

Hyper Pull Workout. 11

Pump Push Workout. 12

Pump Pull Workout. 13

Month TWO. 15

DTP Push Workout. 16

DTP Pull Workout. 17

Sculpting Push Workout. 18

Sculpting Pull Workout. 19

4

Strength Push Workout. 20

Strength Pull Workout. 21

Month THREE. 23

Fat-Burning Circuit Workout. 24

Belly-Busting Circuit Workout. 25

Push Power Workout. 26

Pull Power Workout. 27

Strongwoman Push Workout. 28

Strongwoman Pull Workout. 29

WEIGHT TRAINING TERMINOLOGY 30

WARMING UP & COOLING DOWN 34

ANY QUESTIONS? 40

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Welcome to your WORKOUTS

YOUR PERSONAL WORKOUT PROGRAMME

Welcome to your workout programme. It contains

all the workouts you’ll need for your next ninety

days inside TRINITY plus other useful resources to

help guide you with your training.

When should I use it?This book can be used in the gym to help guide you

through your workouts. It can be used alongside the

online workouts or on it’s own if mobile internet is

not available in your gym.

Our recommended warm up and a glossary of

workout terminology are also included in case you

find yourself confused in the gym.

For fully illustrated workouts including technique

breakdowns, you can upgrade to TRINITY Black Box

for by clicking here. More details on this offer can

be found at the end of this guide.

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How to Use the Interactive Elements of this Progamme

This is not just a static PDF document. It actually

includes a number of interactive features.

You can click on the workouts in the monthly

calendars to jump straight to that workout without

having to search through a load of pages.

You can also click on the exercise names to load up

a full technqiue breakdown including photos, video

and a written description (please note this requires

an active internet connection).

Click to

jump to the

workout

MON

WEEK 1Fat Furnace

Workout

Click to view

the exercise

technique

EXERCISE

1 Goblet Squat

Month ONE.ROTATE YOUR DEVICE TO VIEW FULL SIZE

MON TUE WED THU FRI

WEEK 1Power Push

WorkoutPower Pull Workout

Hyper Push Workout

Hyper Pull Workout

WEEK 2Pump Push

WorkoutPump Pull Workout

Power Push Workout

Power Pull Workout

WEEK 3Hyper Push

WorkoutHyper Pull Workout

Pump Push Workout

Pump Pull Workout

WEEK 4Contrast Week

ActivityContrast Week

ActivityContrast Week

ActivityContrast Week

Activity

8

Power Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Goblet Squat 3 x 4-6 90 4-0-1

2 Dumbbell Lunge3 x 4-6 (per

leg)90 3-0-1

3 Leg Press 3 x 6-8 60 4-0-1

4a Overhead Press 3 x 4-6 10 4-0-1

4b Dumbbell Lateral Raise 3 x 6-8 60 4-0-1

5a Push Up 3 x 4-6 10 4-0-1

5b Single Leg Calf Raise 3 x 15-25 60 2-0-1

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Power Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Hamstring Curl 3 x 12-15 45 4-0-1

2 Sumo Deadlift 3 x 4-6 90 0-0-1

3 Box Step Up3 x 6-8 (per

leg)60 n/a

4 Close-Grip Lat Pulldown 3 x 4-6 90 4-0-1

5a Barbell Bent Over Row 3 x 4-6 10 3-0-1

5b Rear Delt Fly 3 x 6-8 60 3-0-1

6 Lying Leg Raise 3 x Failure 45 3-0-1

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Hyper Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Glute-Ham Raise 3 x 6-8 60 5-0-1

2 Barbell Box Squat 3 x 8-10 90 4-0-1

3a Single Leg Press 3 x 8-10 (per leg) 10 4-0-1

3b Leg Press 3 x 8-10 60 4-0-1

4 Bodyweight Bench Dips 3 x Failure 60 3-0-1

5 Landmine Press 3 x 8-10 (per arm) 60 3-0-1

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Hyper Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Kettlebell Swings 3 x 10 45 n/a

2a Dumbbell Romanian Deadlift 3 x 8-10 10 4-0-1

2b Single-Leg Hip Thrust 3 x Failure 60 3-0-1

3 Glute Lunge 3 x 8-10 (per leg) 60 3-0-1

4a Seated Cable Row 3 x 10-12 10 4-0-1

4b Dumbbell Biceps Curl 3 x 10-12 60 3-0-1

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Pump Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Goblet Squat 3 x 12-15 60 4-0-1

2 Dumbbell Side Split Squat 3 x 8-10 (per leg) 60 2-0-1

3 Leg Press 3 x 12-15 60 4-0-1

4a Dumbbell Shoulder Press 3 x 12-15 10 4-0-1

4b Dumbbell Lateral Raise 3 x 12-15 60 3-0-1

5 Triceps Rope Pulldown 3 x 12-15 45 4-0-1

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Pump Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Lat Pulldown 3 x 12-15 60 4-0-1

2 T-Bar Row 3 x 12-15 60 4-0-1

3 Barbell Biceps Curl 3 x 12-15 60 4-0-1

4Smith Machine Reverse

Lunge3 x 10-12 (per leg) 60 4-0-1

5 Hamstring Curl 3 x 12-15 45 4-0-1

6a Russian Twist 3 x Failure 10 n/a

6b Flutter Kick 3 x Failure 45 n/a

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Month TWO.ROTATE YOUR DEVICE TO VIEW FULL SIZE

MON TUE WED THU FRI

WEEK 5DTP Push Workout

DTP Pull Workout

Sculpting Push Workout

Sculpting Pull Workout

WEEK 6Strength Push

WorkoutStrength Pull

WorkoutDTP Push Workout

DTP Pull Workout

WEEK 7Sculpting Push

WorkoutSculpting Pull

WorkoutStrength Push

WorkoutStrength Pull

Workout

WEEK 8Contrast Week

ActivityContrast Week

ActivityContrast Week

ActivityContrast Week

Activity

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DTP Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Leg Press10 sets: 50, 40, 30, 20, 10, 20,

30, 40, 5040 2-0-1

2 Dumbbell Shoulder Press10 sets: 50, 40, 30, 20, 10, 20,

30, 40, 5040 2-0-1

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DTP Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Hamstring Curl10 sets: 50, 40, 30, 20, 10, 20,

30, 40, 5040 2-0-1

2 Dumbbell Bent Over Row10 sets: 50, 40, 30, 20, 10, 20,

30, 40, 5040 2-0-1

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Sculpting Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Push Up 4 x Failure 60 4-0-1

2a Landmine Press 3 x 6-8 (per arm) 10 3-0-1

2b Dumbbell Lateral Raise 3 x 10-12 10 3-0-1

2c Rear Delt Fly 3 x 10-12 60 3-0-1

3 Dumbbell Skullcrusher 4 x 10-12 45 4-0-1

4 Barbell Front Squat 4 x 8-10 60 4-0-1

5 Dumbbell Lunge 4 x 8-10 (per leg) 60 4-0-1

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Sculpting Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Dumbbell Romanian Deadlift 4 x 8-10 60 4-0-1

2Smith Machine Reverse

Lunge4 x 8-10 (per leg) 60 4-0-1

3a Double-Leg Swiss Ball Curl 3 x Failure 10 3-0-1

3b Bodyweight Glute Bridge 3 x Failure 60 3-0-1

4a Pendlay Row 4 x 8-10 10 0-0-1

4b Alternating Biceps Curl 4 x 8-10 (per arm) 60 4-0-1

5a Hanging Leg Raise 3 x Failure 10 n/a

5b Air Run 3 x Failure 60 n/a

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Strength Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Barbell Box Squat 5 sets: 8, 6, 4, 2, 2 90 4-0-1

2 Dumbbell Lunge 3 x 4-6 (per leg) 90 3-0-1

3 Leg Press 3 x 6-8 60 4-0-1

4a Overhead Press 3 x 4-6 10 4-0-1

4b Dumbbell Lateral Raise 3 x 6-8 60 4-0-1

5a Push Up 3 x 4-6 10 4-0-1

5b Single-Leg Calf Raise 3 x 15-25 60 2-0-1

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Strength Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Glute-Ham Raise 3 x 8-12 45 4-0-1

2 Sumo Deadlift 5 sets: 8, 6, 4, 2, 2 90 0-0-1

3 Box Step Up 3 x 6-8 (per leg) 60 n/a

4 Close-Grip Lat Pulldown 4 x 4-6 90 4-0-1

5a Barbell Bent Over Row 4 x 4-6 10 3-0-1

5b Rear Delt Fly 4 x 6-8 60 3-0-1

6 Lying Leg Raise 4 x Failure 45 3-0-1

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Month THREE.ROTATE YOUR DEVICE TO VIEW FULL SIZE

MON TUE WED THU FRI

WEEK 9Fat-Burning

Circuit WorkoutBelly-Busting

Circuit WorkoutPush Power

WorkoutPull Power Workout

WEEK 10Strongwoman Push Workout

Strongwoman Pull Workout

Fat-Burning Circuit Workout

Belly-Busting Circuit Workout

WEEK 11Push Power

WorkoutPull Power Workout

Strongwoman Push Workout

Strongwoman Pull Workout

WEEK 12Contrast Week

ActivityContrast Week

ActivityContrast Week

ActivityContrast Week

Activity

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Fat-Burning Circuit Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST

1a Smith Machine Reverse Lunge 3 x 15 (per leg) 15

1b Smith Machine Hack Squat 3 x 15 15

1c Dumbbell Bent Over Row 3 x 15 15

1d Dumbbell Biceps Curl 3 x Failure 15

1e Dumbbell Shoulder Press 3 x 15 15

1f Dumbbell Lateral Raise 3 x 15 15

1g Rear Delt Fly 3 x 15 15

1h Glute Kickbacks 3 x 15 (per leg) 180

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Belly-Busting Circuit Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST

1a Romanian Deadlift 3 x 15 15

1b Barbell Bent Over Row 3 x 15 15

1c Sumo Deadlift 3 x 15 15

1d Box Jump 3 x 15 15

1e Push Up 3 x 15 15

1f Lying Leg Raise 3 x Failure 15

1g Russian Twist 3 x Failure 15

1h Flutter Kick 3 x Failure 180

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Push Power Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1a Dumbbell Lunge 4 x 8-10 (per leg) 10 4-0-1

1b Goblet Squat 4 x 15-20 90 2-0-1

2a Single Leg Press 4 x 8-10 10 4-0-1

2b Leg Press 4 x 15-20 90 2-0-1

3 Overhead Press 4 x 8-10 90 4-0-1

4a Dumbbell Shoulder Press 4 x 8-10 10 4-0-1

4b Dumbbell Lateral Raise 4 x 10-15 60 2-0-1

5a Band Pull-Apart Circuit 4 x Failure 10 n/a

5b Incline Weighted Crunch 4 x 15-20 60 n/a

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Pull Power Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Hamstring Curl 4 x 8-10 90 6-0-3

2 Sumo Deadlift 4 x 8-10 90 0-0-1

3a Single-Leg Swiss Ball Curl 4 x Failure 10 3-0-1

3b Double-Leg Swiss Ball Curl 4 x Failure 90 3-0-1

4 Chin Up 4 x Failure 90 5-0-1

5 Close-Grip Lat Pulldown 4 x 10-15 90 5-0-1

6 Face Pull 4 x 10-15 60 3-0-1

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Strongwoman Push Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Barbell Box Squat 5 x 5 90 4-0-1

2 Dumbbell Lunge 4 x 4-6 (per leg) 90 3-0-1

3 Leg Press 3 sets: 10, 20, 30 60 2-0-1

4a Overhead Press 5 x 5 10 4-0-1

4b Dumbbell Lateral Raise 5 x 10 60 4-0-1

5a Push Up 3 x 6-8 10 4-0-1

5b Single-Leg Calf Raise 3 x 15-25 60 2-0-1

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Strongwoman Pull Workout.

WORKOUT OVERVIEW

EXERCISE SETS X REPS REST TEMPO

1 Glute-Ham Raise 4 x 8-12 45 6-0-2

2 Sumo Deadlift 5 x 5 90 0-0-1

3 Box Step Up 3 x 8-12 (per leg) 60 n/a

4 Close-Grip Lat Pulldown 3 x 8-10 90 4-0-1

5a Barbell Bent Over Row 5 x 5 10 3-0-1

5b Rear Delt Fly 5 x 6-8 60 3-0-1

6 Lying Leg Raise 4 x Failure 45 3-0-1

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Weight Training TERMINOLOGY

A GUIDE TO READING YOUR WORKOUTS

Workout terminology can be confusing, especially

if you’re not used to lifting weights. This section will

help you understand everything you see in your

workouts.

The BasicsREPS: Reps stands for repetitions. This is how many

times you lift a weight without stopping for a break.

SETS: Completing a set means completing a specific

number of reps. Sets are performed one after

another with a rest period in between each one.

EXAMPLE:

1 Goblet Squat 3 x 15 reps

This means perform 3 sets of 15 reps on goblet

squats with a rest period between each set of 15.

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FAILURE: Failure describes the point in a set when

you can no longer lift the weight with good form.

EXAMPLE:

2 Push Up 4 x Failure

This means perform 4 sets of push ups, where each

set you do as many chin ups as possible whilst

maintaining good form.

SUPERSET: A superset is where you perform two

exercises back to back without stopping. Exercises

labelled with the same number, but with a lower

case letter afterwards, are a superset.

EXAMPLE:

3a Goblet Squat 3 x 12 reps

3b Dumbbell Shoulder Press 3 x 8 reps

This means perform 12 reps of goblet squats and

then immediately perform 8 reps of dumbbell

shoulder presses with no rest in between.

Rest periods are taken after completing both

exercises.

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VARYING REP RANGES: Sometimes you may find a

range numbers of reps written down.

Example:

4 Push Up 5 sets: 12, 8, 6, 6, 15

This means perform 5 sets total: one set of 12 reps,

one set of 8 reps, two sets of 6 reps then a final set

of 15 reps.

Increase the weight you’re lifting for lower reps and

decrease the weight you’re lifting for higher reps.

DROP SET: A drop set is a special type of set where

you train to failure on a given weight, and then you

reduce the weight used and perform additional

reps on this lower weight.

A drop set is usually only performed on the final set

for a given exercise unless specified otherwise.

Example:

4Goblet Squat

(Drop set on final set)3 x 10 reps

This means that the first two sets are regular sets of

10 reps, and the third set is a drop set.

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You might perform 10 reps using 20kg for the final

set and then reduce the weight to 15kg and do

another 8-10 reps.

TENSION: Tension means keeping the correct

muscle working at all times when lifting a weight.

When there is tension in a muscle, it means you are

contracting that muscle to lift the weight.

It is important to focus on maintaining tension in the

correct muscle to get the most out of your workouts

and to avoid injury.

TEMPO: Tempo refers to the speed at which you

lower, pause and raise the weights.

Tempo is used to increase what is called ‘time

under tension’. Put simply, this means increasing the

amount of time your muscles are working for during

a set.

A specific notation is used to denote tempo which

refers to the time taken over each part of the lift.

Example:

Tempo: 4-1-2 = 4 seconds to lower the weight, a

1 second pause at the bottom, and 2 seconds to

raise the weight back to the starting position.

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WARMING UP & Cooling Down

HOW TO WARM UP AND COOL DOWN SAFELY

Warming up and cooling down are often

overlooked. Most people think a quick 5 minutes on

the treadmill or cross trainer will do the job (if that).

However, these days we spend a lot of time sat

down: at our desks, in our cars, on the train, on the

bus, on the sofa... the list goes on and on.

This makes certain muscle groups extremely tight

and increases the change of pain and injury,

especially in the lower back, neck and knees. If

you’ve ever had any of these injuries you’ll know

how painful and debilitating they can be!

With that in mind we’ve created a simple 10-step

warm up to get your body warmed up and moving

properly again after all that sitting.

The static stretches can also be used for a cool

down along with some light jogging/cross training.

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Warm UpThis warm up should take between 10 and 15

minutes and is well worth it. It will dramatically

reduce lower back stiffness/pain and significantly

reduce the risk of injury during your workout too.

STRETCH 1: Foam Roll IT Band (15 times/leg)

STRETCH 2: Foam Roll Adductors (15 times/leg)

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STRETCH 3: Glute “Smash” (30 seconds/side)

STRETCH 4: Iron Crosses (10 times/side)

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STRETCH 5: V-Sit Rollovers (10 times)

STRETCH 6: Gettin’ Froggy Wit It (Push back 10 times)

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STRETCH 7: Mountain Climbers (10 per side)

STRETCH 8: Cossack Squats (10 per side)

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STRETCH 9: Piriformis Stretch (30 seconds/side)

STRETCH 10: Hip Opener (10 times/side)

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Any Questions?

WE’RE HERE TO HELP YOU

Whether you’re new to fitness or you’ve been

working out for a long time, you’re bound to have a

question or two.

We are here to help you as a valued member

inside TRINITY. The best ways to seek out help are

highlighted below:

For Urgent HelpFor urgent help don’t hesitate to contact us via

email at support@traineatgain.com

For General QuestionsFor questions that don’t require an immediate

response but you would like answering in detail,

be sure to ask them in your weekly check in email

every Sunday.

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