Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.
| Exercise | the exercise you are to perform |
| Reps | how many repetitions you are to perform of each exercise |
| Intensity | how much weight you are to use for the exercise |
| Sets | how many sets you are to perform in your workout |
| Time under tension | how much time each repetition should take This tells you how long in seconds each part of the exercise should take: For example 1-1-1 shows that the contraction takes 1 second, you hold the contraction for 1 second, and the release is for 1 second |
| Rest | how much rest you should take in-between sets < Less than > Up to |
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Clean & Press | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Clean Catch | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Jumping Squats | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Squat Thrusts | 30 | Body weight | 3-4 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Jumping Lunges | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Dynamic Push Up | 12-15 | 4kg Med Ball | 3-4 | 1/1/01 | 0.3 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Dynamic Cable Wood Chop | 10-12-each side | * | 3-4 | 1/1/01 | >30 |
| Cable Single arm row | 10-12 on each arm | * | 3-4 | 1/1/01 | >30 |
| Cable Single arm Push | 10-12 on each arm | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Low Ab No.3 | 10-12 on each leg | Body weight | 3-4 | 1/1/01 | >30 |
| Lateral Leg Lowering | 10 each leg | Body weight | 3-4 | 1-0-1 | >30 |
| Side Bridge on Bosu | 12-15 on each side | Body weight | 3-4 | 1/1/01 | >30 |
| Bar Bell roll Out | 12-15 | Body weight | 3-4 | 1/1/01 | >30 |
ABDOMINALS
ANKLES
BACK
BICEPS
CHEST
LEGS
LUNGE MATRIX
PUSH UPS
SHOULDERS
SHRUGS
TRICEPS
WRISTS