01 Choose your weekly structure

Start with how many days you can consistently train. Give each day a clear purpose and keep that structure consistent throughout your program.

These are starting points. Choose a structure that suits your schedule, equipment and other training.

02 Put your priority exercises first

Start with the exercise most important to that session. This will usually be a larger compound lift that needs more strength, concentration and energy.

1. Warm-up and preparation
2. Jumps or explosive work, if included
3. Main strength exercises
4. Supporting strength exercises
5. Accessories and core work

Heavy squats, presses and deadlifts will generally come before curls, calf raises and smaller accessories. You can adjust the order when a particular exercise is your priority.

03 Cover the Big 10 across your week

You don’t need all ten movements in every workout. Spread them across your training days.

Use the coverage counter to check your week. Aim for a balance of pushing, pulling, lower-body and core work.

If equipment limits your options, choose an available replacement and review whether the week still feels balanced. A replacement helps fill the session, but may not cover the original movement.

04 Choose exercises you can perform well

Pick exercises that suit your equipment, experience and goals. A more complicated exercise isn’t automatically a better choice.

Start with variations you can perform confidently and consistently. Use the demonstration videos when available, and ask a coach if you need help with technique.

Keep your main exercises consistent for several weeks so you can practise them and measure progress.

05 Give accessories a purpose

Accessories add work for areas that need more attention or support your sport and goals.

• Hip and groin work
• Hamstrings and calves
• Shoulders
• Biceps and triceps
• Grip and carries

Add them after your main exercises. Keep the session manageable—every exercise should have a reason to be there.

06 Choose sets, reps and effort

The template provides a starting point. Adjust it to match your experience and the purpose of each exercise.

Sets are how many rounds you complete.
Reps are how many repetitions you perform in each set.
RPE describes how challenging the set feels.

For most strength work, finish with some good reps still available. Choose a weight that lets you complete the prescribed reps at the intended effort.

07 Use supersets sensibly

A superset groups two or more exercises together. Exercises labelled 1A, 1B and 1C belong to the same group.

Complete a set of each exercise in order, then repeat the group until all sets are finished.

Pair exercises that allow you to maintain good performance—for example, an upper-body push with a pull. Demanding heavy lifts may work better on their own with more recovery.

Supersets are optional. Use them when they make your session easier to run.

08 Progress a little at a time

Record your results so you know what you completed last time.

When you complete all prescribed sets and reps with good technique at the intended RPE, consider adding a small amount of weight next session.

If the exercise feels harder than planned, repeat the weight or reduce it. Progress can also mean better control, a greater range of motion or completing the same work with less effort.

09 Plan around recovery and sport

Place your sessions where you can complete them consistently and recover between them.

Consider practices, matches, running and other demanding activity when organising your week. Avoid placing your hardest lower-body session immediately before an important game if it leaves you sore or fatigued.

Adjust the program as your training demands change.