4 WEEK PROGRAM

HOW IT WORKS

BELOW FIND ONE PROGRAM

THAT CAN BE INTERCHANGED AT
HOME OR THE GYM
BASED ON YOUR LIFESTYLE.
For example: You may choose to do DAY 1
and 2 at the gym, followed by DAY 3, 4 and 5 at
home with your set of dumbbells or vice
versa. You could even alternate days!

Whether you follow this program either at

the gym, at home, or both - TNT’s formulation
has been specifically designed to set you
up for success to transform your body!

WEIGHT CHOICE FOR HOME

To ensure you’re still achieving great results at home,
please consider a set of 3-5kgs+ dumbbells
Your chosen weight should be challenging!
4 WEEK PROGRAM

This program is a 4-day split, that can be

done at the gym or from home, plus 1
cardiovascular day and 2 rest days.

DAY 1 FULL BODY

DAY 2 FULL BODY

DAY 3 CARDIO

DAY 4 400 LEGS

DAY 5 CORE AND CARDIO

DAY 6 REST

DAY 7 REST
 1
Y EXERCISE 01 1
DA

Split Squats
SETS = 1
REPETITIONS = 50 (25 EACH LEG)
REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SPLIT SQUAT
day 1 full BODY
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Skull Crushers
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = BARBELL SKULL CRUSHERS
day 1 full BODY

GYM OPTION
 EXERCISE 03
1

Dumbbell Reverse Lunges

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 (EACH SIDE)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE REVERSE LUNGES
day 1 full BODY

GYM OPTION
 EXERCISE 041

Diamond Push-Ups
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = CLOSE GRIP BARBELL BENCH PRESS
day 1 full BODY

GYM OPTION
 EXERCISE 051

Single Arm Hammer Curls

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = BICEPS & CORE
GYM OPTION = SINGLE ARM HAMMER CURL WITH PLATE
day 1 full BODY

GYM OPTION
 EXERCISE 06 1

Elbow to Knee (alternating)

SETS = 2
REPETITIONS = 50 (25 EACH SIDE)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
day 1 full BODY
 2
Y EXERCISE 011
DA

Squat Bicep Curls superset Bicep Curls

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & BICEPS
GYM OPTION = LOW CABLE SQUAT CURLS SS CABLE BICEP CURLS

GYM OPTION
day 2 UPPER BODY
5-10 MINUTES WARM UP

SUPERSET

GYM OPTION
 2
Y EXERCISE 021
DA

Squat Lateral Raise superset Lateral Raise

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & SHOULDERS
GYM OPTION = LEG PRESS SS SEATED LATERAL RAISE

GYM OPTION
day 2 UPPER BODY
5-10 MINUTES WARM UP

SUPERSET

GYM OPTION
 EXERCISE 031

Arnold Press superset Dumbbell Upright Rows

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 2 (BEGINNERS) | 4 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10 SS 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDERS
GYM OPTION = SMITH MACHINE SHOULDER PRESS SS
BARBELL UPRIGHT ROWS
day 2 UPPER BODY

GYM OPTION

SUPERSET

GYM OPTION
 EXERCISE 041

Single Arm Lateral Raise

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = SHOULDERS & CORE
GYM OPTION = SINGLE ARM LATERAL RAISE WITH PLATE
day 2 UPPER BODY

GYM OPTION
 EXERCISE 051

Single Leg Hip Thrust

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SINGLE LEG HAMSTRING CURL
day 2 UPPER BODY

GYM OPTION
 3
Y 1
DA

Cardio to be performed outdoors and

preferably fasted before Meal 1

Must choose only ONE of the options below

BRISK WALK (1 HOUR)
SWIMMING (1 HOUR)
YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
DAY 3 cardio

SPIN CLASS (30 MINUTES)

CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
 4
Y
EXERCISE 011
DA

Hip Thrust
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = BARBELL HIP THRUST
DAY 4 400 LEGS
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Squat Jumps
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS.
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SQUATS
DAY 4 400 LEGS

GYM OPTION
 EXERCISE 031

Dynamic Lunges
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = WALKING LUNGES
DAY 4 400 LEGS

GYM OPTION
 EXERCISE 04 1

reverse Lunges
SETS = 1
REPETITIONS = 50 (25 EACH SIDE)
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE REVERSE LUNGES
DAY 4 400 LEGS

GYM OPTION
 EXERCISE 051

Squat Pulses
SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = LEG PRESS
DAY 4 400 LEGS

GYM OPTION
 EXERCISE 061

Single Leg Hip Thrust

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SINGLE LEG HAMSTRING CURLS
DAY 4 400 LEGS

GYM OPTION
 EXERCISE 071

Body Weight Squats

SETS = 1
REPETITIONS = 50
REST = PERFORM AS MANY REPETITIONS AS YOU CAN. IF
YOU BURN OUT, STOP, SHAKE IT OUT THEN CONTINUE UNTIL
YOU REACH 50 REPETITIONS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = BARBELL SQUATS
DAY 4 400 LEGS

GYM OPTION
 5
Y
EXERCISE 011
DA

Crunches superset Leg Raise superset

Flutter Kicks superset Ankle Taps superset
Elbow to Knee (alternating) superset Plank
SUPERSET = NO REST BETWEEN EXERCISES

SETS = 1 ROUND (BEGINNERS) | 2 ROUNDS

(INTERMEDIATE/ADVANCED)

REPETITIONS = 45 SECONDS

REST = 30-45 SECONDS BETWEEN ROUNDS

EQUIPMENT = NO EQUIPMENT NEEDED

MUSCLE GROUPS WORKING = CORE

day 5 CORE AND CARDIO
5-10 MINUTES WARM UP

SUPERSET
day 5 CORE AND CARDIO DA
5-10 MINUTES WARM UP Y
EXERCISE
1
5

SUPERSET
SUPERSET
SUPERSET
SUPERSET
01
 EXERCISE 02
1

Cardio to be performed outdoors and

preferably fasted before Meal 1

Must choose only ONE of the options below

BRISK WALK (1 HOUR)
day 5 CORE AND CARDIO

SWIMMING (1 HOUR)
YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
 & 7
Y 6
DA

A REST DAY IS A DAY WHERE

YOU TAKE A BREAK FROM TRAINING
AND ALLOW YOUR BODY TIME TO RECOVER.
DAY 6 and 7

Taking time out where you can to re-connect with your

body is SO important for your health and well-being!

The body is built to move so get out for a nice stroll or

take up a new activity! E.g. golf, surfing, gardening,
cleaning the house, or table tennis. Get yourself a
massage if you can or go for a relaxing swim in the
rest

ocean as this is a great natural source of magnesium

that is great for muscle recovery.