GYM ROUTINE

BY
YAGO
COMPANY
Profile User:
Our client, Tom Rancy, is a young man aged 22 who lives in Lacock, a small village in
England, but currently resides in Chippinham, as he is pursuing his university studies.
Tom weighs around 72 kg and is 1.83 metres tall, so we can deduce that he is not
overweight. He has several reasons for joining the gym, but mainly he does so because
he wants to improve his physical condition to play lacrosse, and because he wants to
get stronger to help his father, a carpenter and farmer in Lacock. So his reasons are for
training and preparation.

How we are going to make his own gym routine?

To do his gym routine, let's take a look at what he's asking for. He needs balanced
training and muscle endurance, so let's see:
-He will start at may of 2026, in may we have, four complete weeks, and one weekend
at the beggining of the month.

The first is to know his RM(his maximum weight)

MUSCLES EXERCISE RM PHOTO

Press on a 25 kg
diagonal machine

Inclined bench 35 kg
HIGH CHEST
press
 Low pulley
crossovers 30 kg

Incline bench
presses with 32 kg
dumbbells

26 kg

Horizontal press
on machine

40 kg

Bench press
LOW CHEST

20 kg

Crosses on high
pulleys

33 kg
Flat press with
dumbbells

15 kg

Pull over with

dumbbells
SERRATUS
ANTERIOR
17 kg
One-arm pulley
pull-up bar

42 kg

Bent-over row
WIDE BACK 45 kg

Seated row

30 kg

Neck row

50 kg
TRAPEZE Shrugging
shoulders

27 kg
Farmer walks

28 kg

Chin row

34 kg
RHOMBOIDS Face-down
openings

24 kg

T-bar row

Biceps with 32kg

machine
 BICEPS Biceps curl 15kg
BRACHIALIS

Hammer curl with 13kg

low polley

Hammer curl with

machine 25kg

ANTERIOR
BRACHIALIS

Biceps curl with

bar in bench 20kg

Prone curl with 16kg

barbell

ANTERIOR Prone curl with 23kg

BRACHIAL polley

Prone curl with

dumbbells 14kg
 Barbell squat 65kg

QUADRICEPS

Leg press 83kg

45kg

Bulgarian squat

Romanian deadlift 39kg

HAMSTRINGS

Femoral curl with

machine 43kg

Nordic curl 41kg

 37kg

Hip-trust
BUTTOCKS

Dumbbell lunges 20kg

Sumo squat 27,5kg

Adductors with
pulley 30kg

Adductor 40kg
ADDUCTORS extension

Adductor squat 20kg

 Abductors with 40kg
machine

ABDUCTORS
Side squat 25kg

CALVES Calf raise 32kg

Bench calves 25kg

Abdominal crunch 50kg

ABS

Abdominal crunch 46kg

with high polley
Once we have an overview of the maximum effort required for most muscles, we can
take out the weights to do the routine.
We are going to select May, that have 4 weeks to plan our routine:
We will divide the weeks in four days with one training season each day, we will work 5
muscles every day, we will repose the Tuesday, Friday, and Sunday, and we will use
different methods:
First, we have strength-endurance, where you lift 40 to 60 per cent in 6-8 sets of 8-12
repetitions.
Next we have strength-speed, where we perform at 30-40% with 3-6 sets of 10-16
repetitions.
Thirdly, hypertrophic strength: we lift almost to the maximum, 90–95%, 2–3 sets, 2–4
reps.
Finally, the Bulgarian method, where we perform 80 to 95% of our maximum capacity in
4-8 repetitions and 4-6 sets.

Remembering that he lives in Lacock and trains professionally, we must create a routine
that does not overload certain areas of the body too much. For example, he could train
four days a week, exercising three to four muscles and doing one exercise for each,
depending on the method we use.

But the main thing is to strengthen and stimulate the whole body so that he can train
and play lacrosse matches without feeling overloaded or suffering the risk of injury due
to overexposure to training.
Then, if we take into account the work he does with his father, we must not overload
him at weekends, so on those days we will overload him less so that he can help his
father and play lacrosse.
WEEK 1 – Strong-Resistence (40-60% RM | 6-8 x 8-12)
DAY MUSCLE EXERCISE

High Chest Inclined bench press

Serratus Anterior Pull over with dumbbells

MONDAY
Abs Abdominal crunch

Hamstrings Romanian deadlift

Buttocks Hip thrust

Wide Back Seated row

Trapeze Shrugging shoulders

Biceps brachialis Biceps curl

WEDNESDAY
Quadriceps Leg press

Calves Calf raise

Low Chest Bench press

Rhomboids T-bar row

THURSDAY
Anterior Brachial Prone curl with barbell

Adductors Adductor extension

Abductors Abductors with machine

Abs Abdominal crunch with high

SATURDAY pulley

Buttocks Dumbbell lunges

WEEK 2 – Fuerza-Velocidad (30-40% RM | 3-6 x 10-16)

DAY MUSCLE EXERCISE

High Chest Press on diagonal machine

Hamstrings Nordic curl

MONDAY Serratus Anterior Bent-over row

Abs Abdominal crunch with high

pulley

Quadriceps Barbell squat

 WEDNESDAY Wide Back Seated row

Calves Bench calves

Low Chest Flat press with dumbbells

Trapeze Farmer walks

Rhomboids Face-down openings

Adductors Adductor squat

THURSDAY Buttocks Sumo squat

Abductors Side squat

Anterior Brachial Prone curl with pulley

SATURDAY Biceps brachialis Hammer curl with machine

WEEK 3 – Bulgarian Method (80-95% RM | 4-6 x 4-8)

DAY MUSCLE EXERCISE

MONDAY High Chest Low pulley crossovers

Hamstrings Femoral curl machine

Abs Abdominal crunch

Serratus Anterior One-arm pulley pull-up bar

WEDNESDAY Quadriceps Bulgarian squat

Low Chest Horizontal press machine

Biceps brachialis Biceps curl with bar in bench

Calves Calf raise

THURSDAY Wide Back Seated row

Trapeze Neck row

Rhomboids Chin row

Adductors Adductors with pulley

 SATURDAY Buttocks Hip thrust

Anterior Brachial Prone curl with dumbbells

Abductors Abductors with machine

WEEK 4 (May 25–31) – Hypertrophy Method (90-95% RM | 2-3 x 2-4)

DAY MUSCLE EXERCISE

High Chest Incline bench press with

dumbbells
MONDAY
Hamstrings Romanian deadlift

Abs Abdominal crunch with high

pulley

Serratus Anterior Pull over with dumbbells

WEDNESDAY Quadriceps Leg press

Low Chest Crosses on high pulleys

Biceps brachialis Hammer curl with low pulley

Calves Bench calves

THURSDAY Wide Back Seated row

Trapeze Shrugging shoulders

Rhomboids T-bar row

Adductors Adductor extension

SATURDAY Buttocks Dumbbell lunges

Anterior Brachial Prone curl with barbell

Abductors Side squat

WEEK 1 (May 4–10) – Strength Endurance Method (40–60% RM)
Day Exercise RM Sets Reps Calculation Calculation Load
(kg) Lower Upper Range
(kg)

MONDAY Inclined 35 6–8 8–12 35 × 0,4 = 35 × 0,6 = 14 – 21

bench 14 21
press

Pull over 15 6–8 8–12 15 × 0,4 = 15 × 0,6 = 6–9

with 6 9
dumbbells

Abdominal 50 6–8 8–12 50 × 0,4 = 50 × 0,6 = 20 – 30

crunch 20 30

Romanian 39 6–8 8–12 39 × 0,4 = 39 × 0,6 = 15.6 –

deadlift 15.6 23.4 23.4

Hip thrust 37 6–8 8–12 37 × 0,4 = 37 × 0,6 = 14.8 –

14.8 22.2 22.2

WEDNESDAY Seated 45 6–8 8–12 45 × 0,4 = 45 × 0,6 = 18 – 27

row 18 27

Shrugging 50 6–8 8–12 50 × 0,4 = 50 × 0,6 = 20 – 30

shoulders 20 30

Biceps curl 15 6–8 8–12 15 × 0,4 = 15 × 0,6 = 6–9

6 9

Leg press 83 6–8 8–12 83 × 0,4 = 83 × 0,6 = 33.2 –

33.2 49.8 49.8

Calf raise 32 6–8 8–12 32 × 0,4 = 32 × 0,6 = 12.8 –

12.8 19.2 19.2

THURSDAY Bench 40 6–8 8–12 40 × 0,4 = 40 × 0,6 = 16 – 24

press 16 24

T-bar row 24 6–8 8–12 24 × 0,4 = 24 × 0,6 = 9.6 –

9.6 14.4 14.4

Prone curl 16 6–8 8–12 16 × 0,4 = 16 × 0,6 = 6.4 –

with 6.4 9.6 9.6
barbell
 Adductor 40 6–8 8–12 40 × 0,4 = 40 × 0,6 = 16 – 24
extension 16 24

SATURDAY Abductors 40 6–8 8–12 40 × 0,4 = 40 × 0,6 = 16 – 24

with 16 24
machine

Abdominal 46 6–8 8–12 46 × 0,4 = 46 × 0,6 = 18.4 –

crunch 18.4 27.6 27.6
with high
pulley

Dumbbell 20 6–8 8–12 20 × 0,4 = 20 × 0,6 = 8 – 12

lunges 8 12

WEEK 2 (May 11–17) – Strength Speed Method (30–40% RM)

Day Exercise RM Sets Reps Calculation Calculation Load
(kg) Lower Upper Range
(kg)

MONDAY Press on a 25 3–6 10–16 25 × 0,3 = 25 × 0,4 = 7.5 – 10

diagonal 7.5 10
machine

Nordic 41 3–6 10–16 41 × 0,3 = 41 × 0,4 = 12.3 –

curl 12.3 16.4 16.4

Bent-over 42 3–6 10–16 42 × 0,3 = 42 × 0,4 = 12.6 –

row 12.6 16.8 16.8

Abdominal 46 3–6 10–16 46 × 0,3 = 46 × 0,4 = 13.8 –

crunch 13.8 18.4 18.4
with high
pulley

WEDNESDAY Barbell 65 3–6 10–16 65 × 0,3 = 65 × 0,4 = 19.5 –

squat 19.5 26 26

Hammer 25 3–6 10–16 25 × 0,3 = 25 × 0,4 = 7.5 – 10

curl with 7.5 10
machine

Seated 45 3–6 10–16 45 × 0,3 = 45 × 0,4 = 13.5 –

row 13.5 18 18

Bench 25 3–6 10–16 25 × 0,3 = 25 × 0,4 = 7.5 – 10

calves 7.5 10

THURSDAY Flat press 33 3–6 10–16 33 × 0,3 = 33 × 0,4 = 9.9 –

with 9.9 13.2 13.2
dumbbells
 Farmer 27 3–6 10–16 27 × 0,3 = 27 × 0,4 = 8.1 –
walks 8.1 10.8 10.8

Face- 34 3–6 10–16 34 × 0,3 = 34 × 0,4 = 10.2 –

down 10.2 13.6 13.6
openings

Adductor 20 3–6 10–16 20 × 0,3 = 20 × 0,4 = 6–8

squat 6 8

SATURDAY Sumo 27.5 3–6 10–16 27.5 × 0,3 27.5 × 0,4 8.2 – 11
squat = 8.2 = 11

Prone curl 23 3–6 10–16 23 × 0,3 = 23 × 0,4 = 6.9 –

with 6.9 9.2 9.2
pulley

Side squat 25 3–6 10–16 25 × 0,3 = 25 × 0,4 = 7.5 – 10

7.5 10

WEEK 3 (May 18–24) – Bulgarian Method (80–95% RM)

Day Exercise RM Sets Reps Calculation Calculation Load
(kg) Lower Upper Range
(kg)

MONDAY Low pulley 30 4–6 4–8 30 × 0,8 = 30 × 0,95 = 24 –

crossovers 24 28.5 28.5

Femoral 43 4–6 4–8 43 × 0,8 = 43 × 0,95 = 34.4 –

curl with 34.4 40.9 40.9
machine

Abdominal 50 4–6 4–8 50 × 0,8 = 50 × 0,95 = 40 –

crunch 40 47.5 47.5

One-arm 17 4–6 4–8 17 × 0,8 = 17 × 0,95 = 13.6 –

pulley 13.6 16.1 16.1
pull-up
bar

Bulgarian 45 4–6 4–8 45 × 0,8 = 45 × 0,95 = 36 –

squat 36 42.8 42.8
WEDNESDAY
Horizontal 26 4–6 4–8 26 × 0,8 = 26 × 0,95 = 20.8 –
press on 20.8 24.7 24.7
machine

Biceps curl 20 4–6 4–8 20 × 0,8 = 20 × 0,95 = 16 – 19

with bar in 16 19
bench
 Calf raise 32 4–6 4–8 32 × 0,8 = 32 × 0,95 = 25.6 –
25.6 30.4 30.4

Seated 45 4–6 4–8 45 × 0,8 = 45 × 0,95 = 36 –

row 36 42.8 42.8
THURSDAY
Neck row 30 4–6 4–8 30 × 0,8 = 30 × 0,95 = 24 –
24 28.5 28.5

Chin row 28 4–6 4–8 28 × 0,8 = 28 × 0,95 = 22.4 –

22.4 26.6 26.6

Adductors 30 4–6 4–8 30 × 0,8 = 30 × 0,95 = 24 –

with 24 28.5 28.5
pulley

Hip thrust 37 4–6 4–8 37 × 0,8 = 37 × 0,95 = 29.6 –

29.6 35.1 35.1
SATURDAY
Prone curl 14 4–6 4–8 14 × 0,8 = 14 × 0,95 = 11.2 –
with 11.2 13.3 13.3
dumbbells

Abductors 40 4–6 4–8 40 × 0,8 = 40 × 0,95 = 32 – 38

with 32 38
machine

WEEK 4 (May 25–31) – Hypertrophy Method (90–95% RM)

Day Exercise RM Sets Reps Calculation Calculation Load
(kg) Lower Upper Range
(kg)

MONDAY Incline 32 2–3 2–4 32 × 0,9 = 32 × 0,95 = 28.8 –

bench 28.8 30.4 30.4
press with
dumbbells

Romanian 39 2–3 2–4 39 × 0,9 = 39 × 0,95 = 35.1 –

deadlift 35.1 37.0 37.0

Abdominal 46 2–3 2–4 46 × 0,9 = 46 × 0,95 = 41.4 –

crunch 41.4 43.7 43.7
with high
pulley

Pull over 15 2–3 2–4 15 × 0,9 = 15 × 0,95 = 13.5 –

with 13.5 14.2 14.2
dumbbells

Leg press 83 2–3 2–4 83 × 0,9 = 83 × 0,95 = 74.7 –

74.7 78.8 78.8
 WEDNESDAY Crosses on 20 2–3 2–4 20 × 0,9 = 20 × 0,95 = 18 – 19
high 18 19
pulleys

Hammer 13 2–3 2–4 13 × 0,9 = 13 × 0,95 = 11.7 –

curl with 11.7 12.3 12.3
low pulley

Bench 25 2–3 2–4 25 × 0,9 = 25 × 0,95 = 22.5 –

calves 22.5 23.8 23.8

Seated 45 2–3 2–4 45 × 0,9 = 45 × 0,95 = 40.5 –

row 40.5 42.8 42.8
THURSDAY
Shrugging 50 2–3 2–4 50 × 0,9 = 50 × 0,95 = 45 –
shoulders 45 47.5 47.5

T-bar row 24 2–3 2–4 24 × 0,9 = 24 × 0,95 = 21.6 –

21.6 22.8 22.8

Adductor 40 2–3 2–4 40 × 0,9 = 40 × 0,95 = 36 – 38

extension 36 38

Dumbbell 20 2–3 2–4 20 × 0,9 = 20 × 0,95 = 18 – 19

lunges 18 19
SATURDAY
Prone curl 16 2–3 2–4 16 × 0,9 = 16 × 0,95 = 14.4 –
with 14.4 15.2 15.2
barbell

Side squat 25 2–3 2–4 25 × 0,9 = 25 × 0,95 = 22.5 –

22.5 23.8 23.8

Theoric Justification
All of this is done to adapt the routine to our athlete, working on separate days. On
Saturdays, he does less muscle training because he plays on Sundays and we don't
want to overload him.

All of this is because he has to perform at a high level in his lacrosse position, and
thanks to that, we give him good muscle training and consistency so that he can
perform well and help his father.

The following training program has been designed to improve the overall physical
condition of the athlete while maintaining a balanced development of the main muscle
groups. The routine follows fundamental principles of exercise science, particularly
progressive overload, variation of training stimuli, and balanced muscular
development, which are essential to achieve improvements in strength, endurance,
and performance.
First, the program is structured over a four-week training cycle, with four training
sessions per week. This distribution allows the athlete to stimulate the body frequently
enough to promote physiological adaptations while also providing adequate recovery
time. Recovery is a crucial component of any training program because muscular
growth and strength improvements occur during rest periods after the stimulus of
exercise. By training on non-consecutive days and limiting the number of muscles
trained each day, the program avoids excessive fatigue and reduces the risk of
overtraining or injury.

Another important aspect of this routine is the division of muscle groups across the
training days. Each session focuses on several different muscle groups, generally
between three and five, performing one exercise for each muscle group. This approach
ensures that the entire body is trained during the week while preventing excessive
overload on a single area. Training multiple muscle groups in one session also reflects
functional movements that are more similar to real physical activities and sports
performance.

A key principle used in the design of the program is periodization, which means varying
the intensity and type of training stimulus over time. Each week of the program uses a
different training method, based on a percentage of the athlete’s one-repetition
maximum (RM). This progression helps stimulate different physiological adaptations
and prevents the body from adapting too quickly to a single training stimulus.

During the first week, the routine applies the strength-endurance method, working
with loads between 40% and 60% of the RM, with relatively high repetitions. The
objective of this phase is to improve muscular endurance and to prepare the body for
more demanding training in the following weeks. Training with moderate loads and
higher repetitions also allows the athlete to reinforce correct technique and
coordination in each movement.

In the second week, the program introduces the strength-speed method, with loads
between 30% and 40% of the RM and a higher number of repetitions performed with
faster execution. This method focuses on improving the athlete’s ability to produce
force quickly, which is particularly useful for sports that require explosive movements.
Lower loads reduce the mechanical stress on the joints while still providing a strong
neuromuscular stimulus.

The third week increases the intensity significantly by using the Bulgarian method,
working with loads between 80% and 95% of the RM. This phase focuses on
developing maximum strength, which is a fundamental component of physical
performance. High-intensity training increases the recruitment of muscle fibers and
stimulates the nervous system to produce greater force. Because of the high intensity,
the number of repetitions is lower, which helps maintain proper technique and reduce
excessive fatigue.

Finally, the fourth week emphasizes hypertrophic strength, using loads between 90%
and 95% of the RM with very low repetitions. The objective of this phase is to
stimulate muscle growth and further increase strength capacity. High loads create a
strong mechanical stimulus in the muscle fibers, promoting adaptations that improve
both muscle size and force production.

Another essential element of the program is the calculation of training loads using RM
percentages. By basing the weights on the athlete’s maximum capacity for each
exercise, the program ensures that the training intensity is individualized and
appropriate for the athlete’s level. This approach makes the training more precise and
allows the athlete to progress safely over time.

In addition, the program includes a wide variety of exercises targeting the major
muscle groups of the body, including chest, back, shoulders, arms, legs, and core
muscles. This comprehensive approach contributes to balanced muscular development
and helps prevent muscular imbalances that could lead to injury.

In conclusion, this training routine has been designed following well-established

principles of strength training and sports science. Through the combination of
progressive intensity, varied training methods, controlled volume, and individualized
load calculations, the program aims to improve muscular strength, endurance, and
overall athletic performance while maintaining safety and long-term physical
development.