8 week programHOW IT WORKS
BELOW FIND ONE PROGRAMTHAT CAN BE INTERCHANGED AT
HOME OR THE GYMBASED ON YOUR LIFESTYLE.
WEIGHT CHOICE FOR HOME
For example: You may choose to do DAY 1& 2 at the gym, followed by DAY 4, 5 & 6 at
home with your set of dumbbells or viceversa. You could even alternate days!
Whether you follow this program either atthe gym, at home, or both - TNT’s formulation
has been specifically designed to set youup for success to transform your body!
To ensure you’re still achieving great results at home, please consider a set of 10kgs + dumbbells
8 week program
This Program is a 5 day split, that can bedone at the gym or from home, plus 1
cardiovascular day and a rest day.
RESISTANCE (PUSH)
RESISTANCE (PULL)
CORE AND CARDIO
RESISTANCE (PUSH) SUPERSETS
RESISTANCE (PULL)
RESISTANCE (ARMS)
REST
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 30 (15 REPETITIONS EACH SIDE)
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS
GYM OPTIONGYM OPTION = SMITH MACHINE BACKWARD LUNGES (ALTERNATING LEGS)
DaY 1
EXERC I SEEXERC I SE 01
Backward Lunges (alternating legs)
5-10
MIN
UTE
S W
AR
M U
Pd
ay 1
Res
ista
nc
e (P
us
h)
GYM OPTIONGYM OPTION
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS PUSH UPS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS
GYM OPTIONGYM OPTION = DUMBBELL BENCH PRESS (FLAT BENCH)
EXERC I SEEXERC I SE 02
Push Ups
GYM OPTIONGYM OPTION
day
1 R
esis
tan
ce
(Pu
sh
)
GYM OPTIONGYM OPTION
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 20 REPETITIONS LAYING FLYES
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, TRICEPS AND CHEST
GYM OPTIONGYM OPTION = CABLE FLYES
EXERC I SEEXERC I SE 03
Laying Flyes
day
1 R
esis
tan
ce
(Pu
sh
)
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 04
Diamond Push Ups
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS DIAMOND PUSH UPS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS
GYM OPTIONGYM OPTION = CLOSE GRIP BARBELL PRESS
day
1 R
esis
tan
ce
(Pu
sh
)
GYM OPTIONGYM OPTION
SUPERSET: SUPERSET: NO REST BETWEEN EXERCISES
SETSSETS = 10-1
REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONS FROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST REST =
EQUIPMENTEQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = TRICEPS AND CORE
GYM OPTIONGYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING ON BENCH)
EXERC I SEEXERC I SE 05
Single Arm Tricep Kickbacks (on hands & Knees)
day
1 R
esis
tan
ce
(Pu
sh
)
STreTCH
CHEST
QUADS
GLUTES
HIP FLEXORS
HAMSTRINGS
LOWER BACK
To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each
muscle group mentioned below.
DaY 2
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 01
Stiff Leg Deadlifts with Lateral Raise SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS AND BACK
GYM OPTIONGYM OPTION = STIFF LEG DEADLIFT WITH BARBBELL
5-10
MIN
UTE
S W
AR
M U
Pd
ay 2
Res
ista
nc
e (P
ull
)
GYM OPTIONGYM OPTION
Bicep Curls
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS BICEP CURLS15 REPETITIONS BICEP CURLS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS
GYM OPTIONGYM OPTION = LOW CABLE CURLS
EXERC I SEEXERC I SE 02
day
2 R
esis
tan
ce
(Pu
ll)
GYM OPTIONGYM OPTION
Upright rows
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, BACK
GYM OPTIONGYM OPTION = BARBELL UPRIGHT ROWS
EXERC I SEEXERC I SE 03
day
2 R
esis
tan
ce
(Pu
ll)
GYM OPTIONGYM OPTION
Front Raise
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS, BACK
GYM OPTIONGYM OPTION = BARBELL FRONT RAISE
EXERC I SEEXERC I SE 04
day
2 R
esis
tan
ce
(Pu
ll)
GYM OPTIONGYM OPTION
Standing Single Arm Front RaiseSUPERSET: SUPERSET:
SETSSETS = 10-1
REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONS FROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST REST =
EQUIPMENTEQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = SHOULDERS AND CORE
GYM OPTIONGYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS
EXERC I SEEXERC I SE 05
day
2 R
esis
tan
ce
(Pu
ll)
Foam roLLer
GLUTES/ HAMSTRINGS
THIGHS
OUTER QUAD ITBS
UPPER BACK
LOWER BACK
CALVES
To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each
muscle group mentioned below.
Crunches superset Leg Raise superset Flutter Kickssuperset Ankle Taps superset Elbow to Knee(alternating) superset Plank
SUPERSET: SUPERSET: NO REST BETWEEN EXERCISES
SETSSETS = 1 ROUND (BEGINNERS) | 2 ROUNDS (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 45 SECONDS 45 SECONDS
REST REST = 15 SECONDS REST BETWEEN EACH EXERCISE
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CORE
DaY 3EXERC I SEEXERC I SE 01
DAY
3 C
OR
E A
ND
CA
RD
IO5-
10 M
INU
TES
WA
RM
UP
EXERC I SEEXERC I SE 02
DAY
3 C
OR
E A
ND
CA
RD
IO
Cardio to be performed outdoors andpreferably fasted before Meal 1
Must choose only ONE of the options below
BRISK WALK (1 HOUR)
SWIMMING (1 HOUR)
YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST
GYM OPTIONGYM OPTION = DUMBBELL FLYES
GYM OPTIONGYM OPTION
DaY 4
EXERC I SEEXERC I SE 01
Wide Grip Push-ups
5-10
MIN
UTE
S W
AR
M U
Pd
ay 4
Res
ista
nc
e (P
us
h) S
up
ers
ets
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 02
Elevated Push-ups
day
4 R
esis
tan
ce
(Pu
sh
) Su
per
set
s
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = BENCH OR ELEVATED PLATFORM
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST
GYM OPTIONGYM OPTION = INCLINE DUMBBELL PRESS
EXERC I SEEXERC I SE 03
Diamond Push-ups on knees
day
4 R
esis
tan
ce
(Pu
sh
) Su
per
set
s
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS
GYM OPTIONGYM OPTION = CLOSE GRIPS SMITH MACHINE
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 04
Dips
day
4 R
esis
tan
ce
(Pu
sh
) Su
per
set
s
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = BENCH
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = TRICEPS
GYM OPTIONGYM OPTION = HIGH CABLE TRICEP PULLDOWNS
GYM OPTIONGYM OPTION
day
4 R
esis
tan
ce
(Pu
sh
) Su
per
set
s
EXERC I SEEXERC I SE 05
Crunches
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CORE
GYM OPTIONGYM OPTION = AB MACHINE
GYM OPTIONGYM OPTION
STreTCH
CHEST
QUADS
GLUTES
HIP FLEXORS
HAMSTRINGS
LOWER BACK
To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each
muscle group mentioned below.
DaY 5EXERC I SEEXERC I SE 01
day
5 R
esis
tan
ce
(Pu
ll)
Split Squats
SETSSETS = 2 EACH LEG (BEGINNERS) | 3 EACH LEG (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = LEGS AND BACK
GYM OPTIONGYM OPTION = SMITH MACHINE SPLIT SQUATS
GYM OPTIONGYM OPTION
5-10
MIN
UTE
S W
AR
M U
P
EXERC I SEEXERC I SE 02
Bent over Rows
day
5 R
esis
tan
ce
(Pu
ll)
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS BICEP CURLS15 REPETITIONS BICEP CURLS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BACK & BICEPS
GYM OPTIONGYM OPTION = SEATED ROW
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 03
Bent Over Reverse Flyes
day
5 R
esis
tan
ce
(Pu
ll)
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS15 REPETITIONS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = REAR SHOULDERS
GYM OPTIONGYM OPTION = REVERSE FLY MACHINE
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 04
Bicep Holds
day
5 R
esis
tan
ce
(Pu
ll)
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 45 SECOND HOLDS45 SECOND HOLDS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS
GYM OPTIONGYM OPTION = BARBELL BICEP HOLDS
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 05
day
5 R
esis
tan
ce
(Pu
ll)
Standing Single Arm Front RaiseSUPERSET: SUPERSET: NO REST BETWEEN EXERCISES
SETSSETS = 10-1
REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONSFROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST REST =
EQUIPMENTEQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BACK AND CORE
GYM OPTIONGYM OPTION = T-BAR SINGLE ARM ROWS
GYM OPTIONGYM OPTION
Foam roLLer
GLUTES/ HAMSTRINGS
THIGHS
OUTER QUAD ITBS
UPPER BACK
LOWER BACK
CALVES
To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each
muscle group mentioned below.
DaY 6EXERC I SEEXERC I SE 01
day
6 R
esis
tan
ce
(Ar
ms
)
Bicep Curls (alternating arms)
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 30 REPETITIONS (15 EACH ARM)30 REPETITIONS (15 EACH ARM)
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS
GYM OPTIONGYM OPTION = PREACHER CURLS
GYM OPTIONGYM OPTION
5-10
MIN
UTE
S W
AR
M U
P
day
6 R
esis
tan
ce
(Ar
ms
)
EXERC I SEEXERC I SE 02
Push Ups
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS PUSH UPS15 REPETITIONS PUSH UPS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS
GYM OPTIONGYM OPTION = BARBELL BENCH PRESS (FLAT BENCH)
GYM OPTIONGYM OPTION
EXERC I SEEXERC I SE 03
Bicep Static Holds
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 45 SECONDS45 SECONDS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS
GYM OPTIONGYM OPTION = LOW CABLE CURLS
GYM OPTIONGYM OPTION
day
6 R
esis
tan
ce
(Ar
ms
)
EXERC I SEEXERC I SE 04
Diamond Push Ups
SETSSETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS REPETITIONS = 15 REPETITIONS DIAMOND PUSH UPS15 REPETITIONS DIAMOND PUSH UPS
REST REST = 45-90 SECONDS REST BETWEEN SETS
EQUIPMENTEQUIPMENT =
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = CHEST AND TRICEPS
GYM OPTIONGYM OPTION = CLOSE GRIP BARBELL PRESS
GYM OPTIONGYM OPTION
day
6 R
esis
tan
ce
(Ar
ms
)
EXERC I SEEXERC I SE 05
Single Arm Hammer CurlsSUPERSET: SUPERSET: NO REST BETWEEN EXERCISES
SETSSETS = 10-1
REPETITIONS REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH REPETI-TIONSFROM 10 - 1 10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE 9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
REST REST =
EQUIPMENTEQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKINGMUSCLE GROUPS WORKING = BICEPS AND CORE
GYM OPTIONGYM OPTION = SINGLE ARM HAMMER CURL WITH PLATE
GYM OPTIONGYM OPTION
day
6 R
esis
tan
ce
(Ar
ms
)
STreTCH
CHEST
QUADS
GLUTES
HIP FLEXORS
HAMSTRINGS
LOWER BACK
To be completed at the end of every resistance sessionSpend 1 minute stretching and rolling each
muscle group mentioned below.
DaY 7D
AY 7
RES
T
A REST DAY IS A DAY WHEREYOU TAKE A BREAK FROM TRAINING
AND ALLOW YOUR BODY TIME TO RECOVER.
Taking time out where you can to reconnect with your body is SO important for your health
and wellbeing!
The body is built to move so get out for a nice stroll or take up a new activity! E.g. golf, surfing, gardening, cleaning the house, or table tennis. Get yourself a massage if you can or go for arelaxing swim in the ocean as this is a great
natural source of magnesium that is great for muscle recovery.