4 WEEK PROGRAM

HOW IT WORKS

BELOW FIND ONE PROGRAM

THAT CAN BE INTERCHANGED AT
HOME OR THE GYM
BASED ON YOUR LIFESTYLE.
For example: You may choose to do DAY 1
and 2 at the gym, followed by DAY 3, 4 and 5 at
home with your set of dumbbells or vice
versa. You could even alternate days!

Whether you follow this program either at

the gym, at home, or both - TNT’s formulation
has been specifically designed to set you
up for success to transform your body!

WEIGHT CHOICE FOR HOME

To ensure you’re still achieving great results at home,
please consider a set of 3-5kgs+ dumbbells
Your chosen weight should be challenging!
4 WEEK PROGRAM

This program is a 4-day split, that can be

done at the gym or from home, plus 1
cardiovascular day and 2 rest days.

DAY 1 400 PUSH RESISTANCE

DAY 2 400 PULL RESISTANCE

DAY 3 CARDIO

DAY 4 400 PUSH RESISTANCE

DAY 5 400 PULL RESISTANCE

DAY 6 REST

DAY 7 REST
 1
Y EXERCISE 011
DA

Sumo Squat with front raise to ceiling

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = FRONT SQUAT
day 1 400 PUSH RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Push-Ups
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = DUMBBELL BENCH PRESS (FLAT BENCH)
day 1 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 03 1

Squat Jumps
SETS = 10
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = BARBELL SQUATS
day 1 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 041

Diamond Push-Ups
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = CLOSE GRIP BARBELL BENCH PRESS
day 1 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 05 1

Single Arm Tricep Kickbacks (on hands & Knees)

SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS 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 = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = TRICEPS & CORE
day 1 400 PUSH RESISTANCE

GYM OPTION = SINGLE ARM TRICEP KICKBACKS (LEANING ON

BENCH)

GYM OPTION
 EXERCISE 061

Crunches
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = MACHINE CRUNCHES
day 1 400 PUSH RESISTANCE

GYM OPTION
 2
Y EXERCISE 011
DA

Stiff Leg Deadlifts with Lateral Raise

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS, BACK & SHOULDERS
GYM OPTION = BARBELL STIFF LEG DEADLIFT
day 2 400 PULL RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Bicep Curls
SETS = 4
REPETITIONS = 25
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = LOW CABLE BICEP CURLS
day 2 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 031

Squat Bicep Curls

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = LOW CABLE SQUAT ROWS
day 2 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 041

Squat Front Raise

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = FRONT SQUATS
day 2 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 05 1

Standing Single Arm Front Raise

SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS 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 = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = SHOULDERS & CORE
day 2 400 PULL RESISTANCE

GYM OPTION = MACHINE SINGLE ARM SHOULDER PRESS

GYM OPTION
 EXERCISE 061

Leg Raise
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = MACHINE HANGING LEG RAISE
day 2 400 PULL RESISTANCE

GYM OPTION
 3
Y 1
DA

Cardio to be performed outdoors and

preferably 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)
DAY 3 cardio

STAIR/HILL WALKS (30 MINUTES)

SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
 4
Y
EXERCISE 01
1
DA

Squat Pulses
SETS = 2
REPETITIONS = 50 REPETITIONS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SQUATS
DAY 4 400 PUSH RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Push-ups
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = BARBELL BENCH PRESS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 031

Diamond Push-ups on knees

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CHEST & TRICEPS
GYM OPTION = SMITH MACHINE INCLINE BENCH PRESS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 041

tricep Dips
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = BENCH
MUSCLE GROUPS WORKING = TRICEPS
GYM OPTION = HIGH CABLE TRICEP PUSHDOWNS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 05
1

flutter kicks
SETS = 2
REPETITIONS = 25
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = FLUTTER KICKS
DAY 4 400 PUSH RESISTANCE

GYM OPTION
 EXERCISE 061

standing oblique dumbbell crunches

SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS 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 = NO REST
EQUIPMENT = DUMBBELL
DAY 4 400 PUSH RESISTANCE

MUSCLE GROUPS WORKING = CORE

GYM OPTION = CABLE WOOD CHOPS

GYM OPTION
 5
Y
EXERCISE 01 1
DA

Split Squats
SETS = 1
REPETITIONS = 50 (25 EACH LEG)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS
GYM OPTION = SMITH MACHINE SPLIT SQUATS
day 5 400 PULL RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
 EXERCISE 021

Bent over Rows

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BACK & BICEPS
GYM OPTION = SMITH MACHINE BENT OVER ROWS
day 5 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 031

Bent Over Reverse Flys

SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 10
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = REAR SHOULDERS
GYM OPTION = STANDING CABLE REVERSE FLYS
day 5 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 041

Bicep Holds
SETS = 2 (BEGINNERS) | 5 (INTERMEDIATE/ADVANCED)
REPETITIONS = 30 SECONDS
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BICEPS
GYM OPTION = BARBELL BICEP HOLDS
day 5 400 PULL RESISTANCE

GYM OPTION
 EXERCISE 051

Single Arm Rows

SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS 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 = NO REST
EQUIPMENT = DUMBBELL & BENCH
day 5 400 PULL RESISTANCE

MUSCLE GROUPS WORKING = BACK & CORE

GYM OPTION = T-BAR SINGLE ARM ROWS (ON BENCH)

GYM OPTION
 EXERCISE 06 1

Ankle Taps
SETS = 2
REPETITIONS = 50 (25 EACH SIDE)
REST = 60 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
GYM OPTION = ANKLE TAPS
day 5 400 PULL RESISTANCE

GYM OPTION
 & 7
Y 6
DA

A REST DAY IS A DAY WHERE

YOU TAKE A BREAK FROM TRAINING
AND ALLOW YOUR BODY TIME TO RECOVER.
DAY 6 and 7

Taking time out where you can to re-connect with your

body is SO important for your health and well-being!

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 a relaxing swim in the
rest

ocean as this is a great natural source of magnesium

that is great for muscle recovery.