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FREE Lower, Push & Pull Training Sessions (open email to view)

Lower, Push & Pull SLF Training session(s)


Main SLF principals:

Please log every session – this is imperative to the plan. There is no point training without a log. Ensure you note down all your reps and weights and each time you hit that exercise again. Aim to beat that with either a little nice weight (can be as small as a 0.125kg plate) or by another rep.

Maintain form – although the point is progressional overload, there is also no point in progressing if you cannot maintain form. By this I mean, if you need to get 10 reps as you got 9 reps last time, it is better to go for the 10th rep and only get half, then dogging out the 10th rep but using additional muscle momentum.

Stalling – it is ok to stall! You can progress forever. So when this does happen, and you will find some exercises stall much sooner than others, then please tell me. We will swap exercises to ensure progression, and then eventually after typically 8 to 12 weeks we will take a deload/rest week and then a new plan will be required.

Rep ranges – you will notice that there are different rep ranges within the plans I create. Please stick to these, they are important. You need to hit the same muscle numerous times within one week to allow for the most hypertrophy, however you will stall sooner without this variation in rep ranges, so when using the same exercise that may have been a 5 to 9 rep range in a previous session, select a lighter weight for the 10 to 12 repetitions.

Rep ranges explained – all working sets are to absolute failure. If on the day you are feeling strong and feel like you can push for more reps then please do continue to true failure and then rest session you can just adjust the weight. So don’t limit yourself and stop at 10. There are 2 working sets on the plan ‘The below exercises are all 2 sets of 5 to 9 reps followed by 2 sets of 10 to 12 reps’ – this means that you select a weight to fail within that rep range. The second set is likely to the same weight or a lighter weight. Ie for decline barbell press, you may do 1st set on 80kg and fail on 9 reps. If you hit the upper end of the range then try 80kg again and you will likely get 6 to 7 reps. If you only got 6 to 7 reps on the first set then go down to 70kg for set 2. The lighter sets ‘the below exercises are all set of 15 to 20 reps unless stated’, again these are to failure, just because the range is higher this does NOT mean it is a fluffy set. Again choose an appropriate weight to hit the rep range, and then second set alter accordingly either remaining the same or reducing the weight a little.

Training/Intensity – you MUST train 100% every single session. There is no point in giving any set less than your all. Your body will change in the gym. Forcing your body to adapt and change in aiding you to change the game and reach your goals, not just muscle gain, but also recomposition or fat loss. It’s important to allow food to become higher and cardio to remain lower. So enjoy training harder than hard and reap the benefits.



The below exercises are all 4 sets of 5 – 9 reps.

Smith machine squat


Leg press

The below exercises are all 2 sets of 10 – 12 reps.

Stiff leg deadlifts

Hack squat on smith machine

Step ups with dumbbells

The below exercises are all 2 sets of 15 – 20 reps.

Hamstring curl

Leg extension





The below exercises are all 3 sets of 5 – 9 reps.

Barbell rack pull

Barbell bent over row

The below exercises are all 2 sets 10 – 12 reps.

Single arm dumbbell row

Assisted pull ups

Barbell pedlay row

The below exercises are all 2 sets 15 – 20 reps.

Barbell upright row

Barbell bicep curl

Dumbbell bicep curl



The below exercises are all 3 sets of 5 – 9 reps.

Smith machine chest press

Dumbbell chest press

Barbell shoulder press

The below exercises are all 2 sets 10 – 12 reps.

Barbell cleans

Kettlebell snatches

Dumbbell side raises

Assisted dips.


This is just a snippet of a workout plan trialled and tested by Spencer Lissamore. Want a better insight into a workout programme, or one designed specifically towards your goals? Get in touch today.

Spencer Lissamore Fitness


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