Your next session, laid out.
A full-body welcome routine plus five split workouts, with exercise order, working sets and rep targets.
The flexible gym training pack
Walk in.
Know your plan.
Get to work.
A gentler start or a structured split. Find a routine for two, three or five days a week, with clear workouts and simple tools to track your progress.
Explore the pack for £19One-off payment. PDF download. No subscription.
Trainingwith structure
Flexible
gym training
pack.
- A gentler full-body introduction
- Push / Pull / Legs / Upper / Lower
- Progression guidance & training logs
By Tom, Horseman Training
2, 3 or 5 training daysSets, reps & progressionKeep it on your phone
More than a list of exercises
A routine you can follow.
The plan tells you what to do. The supporting guidance helps you put it into practice and keep a useful record of your training.
Know how to move forward.
Practical guidance on warming up, controlling reps, resting between sets and deciding when to increase weight.
See what is changing.
Reusable session logs, weekly review sheets and a worksheet for putting your calorie and protein targets into practice.
Choose your starting point
Make it fit your week.
Choose one route. The welcome routine is an alternative to the splits, so there is no need to do everything in the pack.
Full body, twice a week.
A smaller starting commitment for beginners, returners or anyone who prefers to ease in. Repeat the same routine, starting with fewer sets while you learn.
Example: Monday + Thursday
Upper + Lower.
One session for the upper body and one for the lower body. An alternative for people who prefer to separate their sessions this way.
Example: Monday + Thursday
Push + Pull + Legs.
Three workouts with a different focus each day, spread through the week with time to recover between sessions.
Example: Monday + Wednesday + Friday
Push, Pull, Legs, Upper, Lower.
More weekly work, with the major muscle groups generally trained twice. Choose this when your schedule and recovery support it.
Example: Mon, Tue, Wed, Fri, Sat
More days are optional. Start with the route you can repeat and stay with it while it suits you.
A look inside
Clear enough to use
between sets.
An excerpt from the gentler full-body routine. The complete workout and instructions are included in the pack.
| Exercise | Working sets | Reps |
|---|---|---|
| Leg press | 2 | 8-12 |
| Machine chest press | 2 | 8-12 |
| Seated cable or machine row | 2 | 8-12 |
The welcome routine also appears in the free beginner guide. The paid pack brings it together with the split programmes, schedule choices and tracking resources.
Built for independent training
Structure.
Without weekly coaching.
This is a prewritten resource for adults who want to follow a plan themselves. You will need access to a gym and should ask gym staff to demonstrate unfamiliar exercises.
What to expect
- A downloadable PDF to save or print.
- General training and nutrition guidance.
- A choice of schedules, rather than a personalised prescription.
Want individual support?
Personalised programming, weekly check-ins, video feedback and app access are part of separate coaching services.
Explore online coachingA few useful answers
Before you start.
Is this suitable if I am new to the gym?
The gentler full-body option is included as a starting point. Begin with a gym induction, use manageable weights and ask for help with unfamiliar movements. There is no deadline to move to a split. If a health condition or injury affects your training, get individual advice before using a general plan.
Do I need to train five days a week?
No. Choose the two-day full-body routine, two-day Upper/Lower, three-day PPL or five-day split. These options have different amounts of weekly work. Choose one that suits your time and recovery.
Does it include coaching or access to an app?
No. This purchase is a downloadable PDF. Individual adjustments, check-ins, exercise-video reviews and coaching app access are separate services.
Does it include a meal plan?
It includes a nutrition worksheet and general guidance, not an individual meal plan. Your calorie and protein estimates are available from the free TDEE calculator.
What happens after I pay?
You will receive access to the PDF download after successful payment, with a delivery email so you can save your copy. You can read it on your device or print the tracking pages.
Your next step
A plan for your
next gym session.
The Flexible Gym Training Pack.
Choose your schedule. Log your work. Build consistency.
£19
One payment. No subscription.
Digital PDF. Personal use.
Individual results vary.