1 Month Weights Programme

1 Month Weights Programme

The summer is your chance to get bigger, stronger and more robust before the new season. Most athletes waste it. This is how you don't.

This is the exact weight training programme I used for years on my way to Olympic gold. Three simple sessions a week, big compound lifts, tracked properly so you push on week after week. No fancy machines, no filler. Just smart, proven strength work that builds a bigger, more powerful, more durable athlete.

What you get

Four weeks of weight training laid out for you, session by session, covering strength, hypertrophy and endurance. 8RM testing at the start and end, so you can see exactly how much you've gained. A weekly check-in to keep you honest and on track. Video demos for every key lift, plus a walkthrough of how to use the sheet.

Be clear on what this is

This is a straightforward, no-frills training programme built in Google Sheets. It isn't an app and it isn't a polished online course. It's the same simple, effective setup we used in the national team, and it works because the training works, not because it's flashy. The videos are honest demos of the lifts, not a big production.

Who it's for

Athletes aged 16 and over who are already comfortable training with free weights. This is a strength programme, not a beginner's guide, so you should know the basic lifts or have a coach on hand to guide your technique. Come in with that and a summer of consistency, and you'll be amazed how much you can push on.

What you'll need

Access to a barbell and plates, which covers every exercise in the programme. A Google account. Take your copy on a laptop or computer first, then you can use it on your phone at the gym. Zoom in and out to view it comfortably. If you're new to Google Sheets, it's very learnable, but be aware that's the format.

Lift smart

Always warm up, always work to your own numbers, and never max out on your own. Have a spotter. If something hurts in a way that isn't normal effort, stop and get it checked. This programme is a sensible guide to follow, not a dare.

Support

I've got a lot on, so I can't offer one-to-one coaching at this price. If you're genuinely stuck on how the sheet works, message me on Instagram @rorygibbsoly, and I'll get back to you when I can.

A few things to know

This is a digital product delivered instantly. You'll get your own private copy of the programme to keep and fill in. As a result, all sales are final, and no refunds are given. By purchasing, you agree to immediate access and waive the 14-day cancellation right. You also agree not to share this file with anyone else.

Go and make this the summer you come back a bigger, stronger athlete.

If you complete this program fully with good nutrition and recovery, you WILL get stronger. I anticipate you'll add 5-10 kg to each of the 8RM tests.