Renovator Alpha Week 1 Example

ScottFit is designed for intermediate to advanced trainers. It engages high intensity training with a large amount of volume. Not for the faint hearted. These weekly programs consist of a VARIETY of training comprising of challenging sessions designed to dramatically increase fitness without loosing sight of developing and maintaining an awesome physique. The workouts are progressively periodised with intensity from weeks 1 to week 10.


V shaped cable machine - 90 degree bent over cable chest press 20 reps + 10 Chins

x 5 SETS

20 dips + 20 Cable machine pull downs, seated on the floor. Like a lat pull down with cables. Then stand up and walk backwards and complete max single arm pulls? Alternate arms walking back till failure.

x 5 SETS

100 push ups for time. Full reps


Body weight Squat for 10 mins and on the minute every minute at the 90 degree lowered position for 10 seconds. Then keep squatting, don’t stop.

Weighted squats 20 reps

x 5 SETS

Leg press 20 reps superset with 20 box step over’s with a jump. Non stop

x 5 SETS


20 Standing shoulder press + 10 push ups with toes on the bosu ball or step

x 5 SETS

10 hang cleans with a over head press + 10 push ups

x 5 SETS

10 Side raises + 10 Push ups

x 5 SETS

30 second dumbbell punching + 30 second burpee push ups

x 3 SETS


Swim 200m run 1km - medium intensity

x 4 Sets


500m row, 20 Cable pull downs seated on the floor, 2 min spin cycle heavy resistance, 20 dips

x 5 SETS