Trainwithdarbs.com

a bit of an ​introduction

HI

I’m Alannah, I started ​going to the gym back in ​2021 after the final ​COVID lockdown. When 1

first started out I wasted a lot of time ​doing unstructured workouts, and I never ​stuck at anything long enough to get the ​results I was after. Fast forward until ​now and I've finally learnt all that I need, ​and that's why l've created this free 7 ​day workout split so you don't have to ​make the same mistakes I did. You can ​follow this if you're a beginner, you've ​hit a plateau, or if you just fancy ​switching things up a bit. To maximise ​your results make sure you're

always training to failure or

within 1-2 reps of it, and

stick to the assigned rest

periods.

WORKOUT PROGRAMME

Quad focused leg press 10-12, 8-10, 6-8 reps ​(increase the weight each set) 2 mins rest

Smith machine bulgarian split squat 3x8-10 ​reps (rest for 15-20s between legs if needed)​ 2 mins rest

3x Hip thrust superset: 6-8 reps b-​stance hip thrusts (each leg) into ​AMRAP paused hip thrusts. 2-3 ​mins rest

8-10 reps leg extension into ​AMRAP goblet squats 2 mins rest

Step up 3x8-10 reps each leg ​(perform whichever variation ​you prefer e.g. dumbbell, cable, ​smith machine).

90s rest

WORKOUT PROGRAMME

Smith machine military press 3x6-8 reps. 2-3 ​mins rest

3x Superset: 8-10 reps incline dumbbell bench ​press into 10-12 reps lateral raise. 2-3 mins ​rest

Cable upright row 10-12, 8-10, 6-8 reps ​(increase the weight each set). 2 mins rest

3x Cable tricep pulldown drop set 8-10 reps ​heavy into 10-12 reps moderate. 2 mins rest

3x Superset: 8-10 reps dumbbell overhead ​tricep extension into AMRAP press ups (on ​knees if necessary). 2 mins rest

30 mins cardio of choice

10 min ab circuit: 45s on/15s off - bicycles, v-​sit ups, ankle taps, mountain climbers, plank ​(repeat x2)

day 4 - rest

WORKOUT PROGRAMME

Barbell RDL 3x8-10 reps. 2 mins rest

Deficit reverse lunge 3x8-10 reps (rest for ​15-20s between legs if needed) 2 mins rest

hip thrusts (hipthrusts into pulses at the ​top of movement into hold at the top of ​movement) 3x8, 8, 8 sec. 2 mins rest

3x Hamstring Curl drop set 8-10 reps ​heavy into 10-12 reps moderate. 2 mins ​rest

Rounded back extensions 3x10-12 reps.​ 90s rest

Pull ups 3XAMRAP (whichever variation you ​can manage e.g. machine assisted, banded, ​chin ups). 2-3 mins rest

Barbell bent over row 10-12, 8-10, 6-8 reps ​(increase the weight each set). 2 mins rest

3x Superset: 8-10 reps lat pulldown into 8-​10 reps dumbbell hammer curls. 2 mins rest

Single arm machine row 3x8-10 reps. 90s rest

3x Barbell bicep curl drop set 8-10 reps heavy ​into 10-12 reps moderate. 2 mins rest

WORKOUT PROGRAMME

Sumo deadlift 10-12, 8-10, 6-8 reps (increase ​the weight each set). 2-3 mins rest

Seated dumbbell shoulder press 3x10-12 reps.​ 2-3 mins rest

3x Sumo squat drop set: 8-10 reps heavy into ​10-12 reps moderate. 90s-2 mins rest

Single arm bent over row 3x8-10 reps each ​side. 90s rest

3x Super set: 8-10 reps skull crushers into 8-10 ​reps alternating dumbbell bicep curl (each ​arm). 2 mins rest

whats next?

Building muscle requires three things: a good training programme, ​proper nutrition, and adequate rest.

training

Unfortunately one week of workouts won't get you the results ​you're after. You need to be consistent and stick to your training ​for weeks, months and years. That's why it's so important to find a ​style of training that you love, so you enjoy the process along the ​way and not just the end result. Muscle growth occurs when you ​implement progressive overload i.e. increasing your workout ​intensity over time, and you can achieve this by increasing your ​weights, repetitions or sets.

Nutrition

Training and nutrition go hand in hand, and you need to nail both for ​the results you're after. Counting calories is an amazing tool for ​tracking your nutrition, but I know it isn't for everyone. The least you ​should do is aim for a high protein intake (1.5-2g per kg of ​bodyweight), and have a rough idea of the calories needed to reach ​your goal.

rest

Muscle growth actually doesn't occur in the gym, it occurs up to 72 ​hours after a workout! That's why you need to allow your muscles ​adequate time to rest and repair themselves instead of jumping ​straight into the next workout. As a general rule of thumb you should ​wait 48-72 hours before training the same muscle group again. ​Another important factor when it comes to building muscle is sleep, ​and you should aim for at least 7 hours a night if you want to build ​the most amount of muscle possible.