Who Am I?
I’m just an average Aussie bloke who has found a huge
benefit in being fit and healthy, so much so that I’m
genuinely obsessed with having people “feel” what I “feel”-
hence Sunday Run!
My name is Louie, I’m 24, living in Melbourne, Australia! I’m
a full-time content creator, Entrepreneur, Podcast host
and enjoyer of life.
I’ve been interested in sports my whole life, playing
Australian Rules Football since I was 7 and generally just
getting involved in anything that requires movement.
Running has only come to fruition for me in the last 2
years. To be honest, I hated it before I learnt how to
actually enjoy it. That’s what I want to show you.
I had a hugely negative connotation in regard to running;
The beep test in school, 2k time trials, hill sprints, the list
goes on...
That’s not the kind of running you should be doing to
enjoy it!
Program Explanation
I’ve created Sunday Run on the back of identifying the
clear “want” people have to be fit, healthy and happy.
It’s difficult to navigate your way through social media
without feeling like you need to do something super
extraordinary to achieve the above.
I’ve previously released free running programs, which if
your on the email list you’ll have access to.
However, I still felt there was room to help.
This had led me to release a completely free gym program.
This is designed to help runners and athletes get into the
gym, and train in a way that will benefit their goals.
This should guide you through your journey in the gym,
and help you strengthen the muscles you need to keep
you going on the track!
This is designed to help people of all levels, and the
difficulty can be scaled up or down depending on your
experience.
DISCLAIMER
This material is exchanged between Sunday Run & the
reader.
Sunday Run owns all rights to the document. The
documents are not to be sold, published, posted, or
redistributed in any part without Sunday Runs’ written
consent.
The materials present in this document are not to be
interpreted as medical advice.
None of the partners of Sunday Run are registered doctors
or dieticians. It is recommended that you consult with a
qualified health professional for all issues regarding your
own health.
The document does not intend to replace the advice of a
physician as the use of this program is at your own risk.
Sunday Run does not assume any liability for any losses
that stem from economic loss, injury, illness or death.
Key Terms
1RM: One Rep Maximum, the most amount of weight you can lift whilst
performing the movement correctly. %1RM acts as a reference for the
amount of weight you should load up when compared to your
maximum.
Concentric: The positive/increasing component of the movement.
EA: Eccentric Accentuated - Exaggerate and slow down the
negative/lowering component of the movement.
Eccentric: The negative/lowering component of the movement.
RPE: Rate of Perceived Effort - The amount you are exerting yourself
relative to muscular failure (10 being muscular failure).
Perceived Effort: How much effort you feel you actually exerted relative
to muscular failure. Aim to match this with the effort advised in the
program.
Unilateral: Referring to the performance of a movement or an exercise
using a single arm or a single leg.
Rest: The amount of time between sets that you should spend
recovering/resting.
ROM: Range of Motion - Relating to the entire path of the movement’s
potential.
DB: Dumbbell
BB: Barbell
How To
This is your own program, and you can complete it however
you so desire! In saying that, this is what Sunday Run
recommends:
You will notice you have 5 sessions which you should aim to
complete consecutively. If you’re completing this program
alongside your chosen sports training, feel free to replace the
prescribed running sessions with your sports training
sessions.
This program is based on RPE so make sure you’re paying
attention to the prescribed RPE and sets throughout the
whole program. Week 4 and 9 are deload weeks and you can
choose to have a week off after the 6th week as well. Also
make sure that these weeks are performed correctly for the
best results possible.
If you find anything too difficult, drop down the amount of
sessions. You won’t make any progress if you’re going
through the motions without intent or if your body is injured.
The program is made to be 12 weeks long, but you don’t need
to stop at 12 weeks! If you wish to extend further, just start
back from the beginning and adjust the sets, reps and RPE
accordingly. Good luck.
LOWER BODY
WARM UP ROUTINE
This is the routine we suggest to warm up on
lower body sessions.
UPPER BODY
WARM UP ROUTINE
This is the routine we suggest to warm up on
upper body sessions.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Exercise Videos
CHEST
Flat Bench Press: [Link]
v=gRVjAtPip0Y&t=19s
Incline Bench Press: [Link]
v=jPLdzuHckI8
Decline Bench Press: [Link]
v=LfyQBUKR8SE
DB Chest Press: [Link]
Flat DB Pec Flyes: [Link]
v=WE1thwwQRRw
BB Floor Press: [Link]
Cable Pec Fly: [Link]
Cable Lower Chest Raise: [Link]
v=M1N804yWA-8
ABDOMINALS
Cable Crunch: [Link]
Hanging Leg Raises: [Link]
v=hdng3Nm1x_E
Plank: [Link]
Ab Wheel: [Link]
Hanging Knee Ups: [Link]
v=KhPTiWP6lB4
Pallof Press: [Link]
TRICEPS
Close Grip Bench Press: [Link]
v=nEF0bv2FW94
California Press: [Link]
Dips: [Link]
Skull Crusher: [Link]
Power Bomb: [Link]
Cable Rope Push Downs:
[Link]
Cable bar push down: [Link]
LAMcpzODU
Tricep Kickback: [Link]
Unilateral Rope Tricep Extension:
[Link]
Rope Overhead Tricep Extension:
[Link]
BICEPS
EZ Bar Curls: [Link]
Pronated EZ Bar Curls:
[Link]
Seated DB Curl: [Link]
Hammer Curls: [Link]
Supinated DB curls:
[Link]
Preacher Curls: [Link]
UPPER BACK
Barbell Row: [Link]
Pendlay Row: [Link]
Lying T-Bar Row: [Link]
Seated Cable Row: [Link]
v=GZbfZ033f74
Lat Pull Down: [Link]
Trap Shrugs: [Link]
Machine High Row: [Link]
v=Ob5Xqjq8Sc8
Renegade Row: [Link]
Neutral Grip Chin Up:
[Link]
LOWER BACK
Conventional DL:
[Link]
Deficit DL: [Link]
Romanian DL: [Link]
Good Morning: [Link]
BB 45 Hyper Extension:
[Link]
SHOULDERS
BB Overhead Press: [Link]
v=2yjwXTZQDDI DB
Overhead Press Seated:
[Link]
BB Seated Shoulder Press:
[Link]
Behind Neck Seated BB Shoulder Press:
[Link]
Arnold Press: [Link]
Upright row: [Link]
Front DB raises: [Link]
Lateral DB raises: [Link]
v=3VcKaXpzqRo
Lateral Cable Raises:
[Link]
Rear Delt Cable Flyes:
[Link]
Band Pull Aparts: [Link]
Incline DB Seal Row: [Link]
v=L_Z8jqKqQ58
Bottoms Up Shoulder Press:
[Link]
Y-Raises: [Link]
LEGS
Back Squat:
[Link]
Front Squat: [Link]
Box Squat: [Link]
Nordic Curls: [Link]
RDLs: [Link]
Leg Press: [Link]
Hip Thrust: [Link]
Weighted Walking Lunges:
[Link]
Banded Barbell Hip Thrusts:
[Link]
DB Step Up: [Link]
Bulgarian Split Squats: [Link]
uNgKwPLE
Leg Extension: [Link]
v=YyvSfVjQeL0&t=4s Barbell 45
Hyperextension:
[Link]
Leg Curl: [Link]
Cable Hip Adduction:
[Link]
Reverse Hyper: [Link]
Sliding Leg Curl: [Link]
Donkey Calf Raise Smith:
[Link]