Who Am I?

I’m just an average Aussie bloke who has found a huge

benefit in being fit and healthy, so much so that I’m
genuinely obsessed with having people “feel” what I “feel”-
hence Sunday Run!

My name is Louie, I’m 24, living in Melbourne, Australia! I’m

a full-time content creator, Entrepreneur, Podcast host
and enjoyer of life.

I’ve been interested in sports my whole life, playing

Australian Rules Football since I was 7 and generally just
getting involved in anything that requires movement.

Running has only come to fruition for me in the last 2

years. To be honest, I hated it before I learnt how to
actually enjoy it. That’s what I want to show you.

I had a hugely negative connotation in regard to running;

The beep test in school, 2k time trials, hill sprints, the list
goes on...

That’s not the kind of running you should be doing to

enjoy it!
 Program Explanation
I’ve created Sunday Run on the back of identifying the
clear “want” people have to be fit, healthy and happy.

It’s difficult to navigate your way through social media

without feeling like you need to do something super
extraordinary to achieve the above.

I’ve previously released free running programs, which if

your on the email list you’ll have access to.

However, I still felt there was room to help.

This had led me to release a completely free gym program.

This is designed to help runners and athletes get into the

gym, and train in a way that will benefit their goals.

This should guide you through your journey in the gym,

and help you strengthen the muscles you need to keep
you going on the track!

This is designed to help people of all levels, and the

difficulty can be scaled up or down depending on your
experience.
 DISCLAIMER
This material is exchanged between Sunday Run & the
reader.

Sunday Run owns all rights to the document. The

documents are not to be sold, published, posted, or
redistributed in any part without Sunday Runs’ written
consent.

The materials present in this document are not to be

interpreted as medical advice.

None of the partners of Sunday Run are registered doctors

or dieticians. It is recommended that you consult with a
qualified health professional for all issues regarding your
own health.

The document does not intend to replace the advice of a

physician as the use of this program is at your own risk.

Sunday Run does not assume any liability for any losses
that stem from economic loss, injury, illness or death.
 Key Terms
1RM: One Rep Maximum, the most amount of weight you can lift whilst
performing the movement correctly. %1RM acts as a reference for the
amount of weight you should load up when compared to your
maximum.

Concentric: The positive/increasing component of the movement.

EA: Eccentric Accentuated - Exaggerate and slow down the

negative/lowering component of the movement.

Eccentric: The negative/lowering component of the movement.

RPE: Rate of Perceived Effort - The amount you are exerting yourself
relative to muscular failure (10 being muscular failure).

Perceived Effort: How much effort you feel you actually exerted relative
to muscular failure. Aim to match this with the effort advised in the
program.

Unilateral: Referring to the performance of a movement or an exercise

using a single arm or a single leg.

Rest: The amount of time between sets that you should spend
recovering/resting.

ROM: Range of Motion - Relating to the entire path of the movement’s

potential.

DB: Dumbbell

BB: Barbell
 How To
This is your own program, and you can complete it however
you so desire! In saying that, this is what Sunday Run
recommends:

You will notice you have 5 sessions which you should aim to
complete consecutively. If you’re completing this program
alongside your chosen sports training, feel free to replace the
prescribed running sessions with your sports training
sessions.

This program is based on RPE so make sure you’re paying

attention to the prescribed RPE and sets throughout the
whole program. Week 4 and 9 are deload weeks and you can
choose to have a week off after the 6th week as well. Also
make sure that these weeks are performed correctly for the
best results possible.

If you find anything too difficult, drop down the amount of

sessions. You won’t make any progress if you’re going
through the motions without intent or if your body is injured.

The program is made to be 12 weeks long, but you don’t need

to stop at 12 weeks! If you wish to extend further, just start
back from the beginning and adjust the sets, reps and RPE
accordingly. Good luck.
 LOWER BODY
WARM UP ROUTINE
This is the routine we suggest to warm up on
lower body sessions.
 UPPER BODY
WARM UP ROUTINE
This is the routine we suggest to warm up on
upper body sessions.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
 Exercise Videos
CHEST

Flat Bench Press: https://www.youtube.com/watch?

v=gRVjAtPip0Y&t=19s

Incline Bench Press: https://www.youtube.com/watch?

v=jPLdzuHckI8

Decline Bench Press: https://www.youtube.com/watch?

v=LfyQBUKR8SE

DB Chest Press: https://www.youtube.com/watch?v=VmB1G1K7v94

Flat DB Pec Flyes: https://www.youtube.com/watch?

v=WE1thwwQRRw

BB Floor Press: https://www.youtube.com/watch?v=Izkam7-uklQ

Cable Pec Fly: https://www.youtube.com/watch?v=Iwe6AmxVf7o

Cable Lower Chest Raise: https://www.youtube.com/watch?

v=M1N804yWA-8

ABDOMINALS

Cable Crunch: https://www.youtube.com/watch?v=HD7fH653SUw

Hanging Leg Raises: https://www.youtube.com/watch?

v=hdng3Nm1x_E

Plank: https://www.youtube.com/watch?v=yeKv5oX_6GY

Ab Wheel: https://www.youtube.com/watch?v=rqiTPdK1c_I

Hanging Knee Ups: https://www.youtube.com/watch?

v=KhPTiWP6lB4

Pallof Press: https://www.youtube.com/watch?v=gHGLwQGvtxg

TRICEPS

Close Grip Bench Press: https://www.youtube.com/watch?

v=nEF0bv2FW94

California Press: https://www.youtube.com/watch?v=fCUeeaWBBSs

Dips: https://www.youtube.com/watch?v=wjUmnZH528Y

Skull Crusher: https://www.youtube.com/watch?v=d_KZxkY_0cM

Power Bomb: https://www.youtube.com/watch?v=YbX7Wd8jQ-Q

Cable Rope Push Downs:

https://www.youtube.com/watch?v=vB5OHsJ3EME

Cable bar push down: https://www.youtube.com/watch?v=2-

LAMcpzODU

Tricep Kickback: https://www.youtube.com/watch?v=6SS6K3lAwZ8

Unilateral Rope Tricep Extension:

https://www.youtube.com/watch?v=Zl46Cxc4DDs

Rope Overhead Tricep Extension:

https://www.youtube.com/watch?v=AFMmqsjcfis

BICEPS
EZ Bar Curls: https://www.youtube.com/watch?v=zG2xJ0Q5QtI

Pronated EZ Bar Curls:

https://www.youtube.com/watch?v=iKOFUxr_Ahg

Seated DB Curl: https://www.youtube.com/watch?v=soxrZlIl35U

Hammer Curls: https://www.youtube.com/watch?v=zC3nLlEvin4

Supinated DB curls:
https://www.youtube.com/watch?v=OtFLz4RwYMQ

Preacher Curls: https://www.youtube.com/watch?v=fIWP-FRFNU0

UPPER BACK

Barbell Row: https://www.youtube.com/watch?v=kBWAon7ItDw

Pendlay Row: https://www.youtube.com/watch?v=Weu9HMHdiDA

Lying T-Bar Row: https://www.youtube.com/watch?v=w0KnlQ-b7jw

Seated Cable Row: https://www.youtube.com/watch?

v=GZbfZ033f74

Lat Pull Down: https://www.youtube.com/watch?v=CAwf7n6Luuc

Trap Shrugs: https://www.youtube.com/watch?v=cJRVVxmytaM

Machine High Row: https://www.youtube.com/watch?

v=Ob5Xqjq8Sc8

Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM

Neutral Grip Chin Up:

https://www.youtube.com/watch?v=Zr8hHd2Q2Eo

LOWER BACK
Conventional DL:
https://www.youtube.com/watch?v=ytGaGIn3SjE&t=167s

Deficit DL: https://www.youtube.com/watch?v=CpWsUsqBtN8

Romanian DL: https://www.youtube.com/watch?v=JCXUYuzwNrM

Good Morning: https://www.youtube.com/watch?v=f23vXjoG2e8

BB 45 Hyper Extension:
https://www.youtube.com/watch?v=mF7FBqUZojs
SHOULDERS

BB Overhead Press: https://www.youtube.com/watch?

v=2yjwXTZQDDI DB

Overhead Press Seated:

https://www.youtube.com/watch?v=b5JzUH8gsOg

BB Seated Shoulder Press:

https://www.youtube.com/watch?v=oBGeXxnigsQ

Behind Neck Seated BB Shoulder Press:

https://www.youtube.com/watch?v=zhFoDNzSTyE

Arnold Press: https://www.youtube.com/watch?v=6Z15_WdXmVw

Upright row: https://www.youtube.com/watch?v=jaAV-rD45I0

Front DB raises: https://www.youtube.com/watch?v=-t7fuZ0KhDA

Lateral DB raises: https://www.youtube.com/watch?

v=3VcKaXpzqRo

Lateral Cable Raises:

https://www.youtube.com/watch?v=PPrzBWZDOhA

Rear Delt Cable Flyes:

https://www.youtube.com/watch?v=JENKmsEZQO8

Band Pull Aparts: https://www.youtube.com/watch?v=3OYSIWaJJk4

Incline DB Seal Row: https://www.youtube.com/watch?

v=L_Z8jqKqQ58

Bottoms Up Shoulder Press:

https://www.youtube.com/watch?v=y7DoDsez2xs
Y-Raises: https://www.youtube.com/watch?v=7nT74MBr2VM
LEGS

Back Squat:
https://www.youtube.com/watch?v=bEv6CCg2BC8&t=398s

Front Squat: https://www.youtube.com/watch?v=v-mQm_droHg

Box Squat: https://www.youtube.com/watch?v=nBc_2Jyp3tM

Nordic Curls: https://www.youtube.com/watch?v=NZ31eKoPeIo

RDLs: https://www.youtube.com/watch?v=_oyxCn2iSjU

Leg Press: https://www.youtube.com/watch?v=GvRgijoJ2xY

Hip Thrust: https://www.youtube.com/watch?v=pUdIL5x0fWg

Weighted Walking Lunges:

https://www.youtube.com/watch?v=YYWhkctnP2o

Banded Barbell Hip Thrusts:

https://www.youtube.com/watch?v=Oc1amBnLIDk

DB Step Up: https://www.youtube.com/watch?v=l4AA5d5mInQ

Bulgarian Split Squats: https://www.youtube.com/watch?v=2C-

uNgKwPLE

Leg Extension: https://www.youtube.com/watch?

v=YyvSfVjQeL0&t=4s Barbell 45

Hyperextension:
https://www.youtube.com/watch?v=mF7FBqUZojs

Leg Curl: https://www.youtube.com/watch?v=ELOCsoDSmrg

Cable Hip Adduction:

https://www.youtube.com/watch?v=5Mkus4JdXDE

Reverse Hyper: https://www.youtube.com/watch?v=3d9_W--eUcI

Sliding Leg Curl: https://www.youtube.com/watch?v=dE5d39sErBU

Donkey Calf Raise Smith:

https://www.youtube.com/watch?v=r30EoMPSNns