Inspired Gym Level 1 Course — inspiredgym.club
Session A = Goblet Squat, Cable Row, DB Bench, RDL, DB Shoulder Press, Plank | Session B = Leg Press, Lat Pulldown, Iso Chest Press, Leg Curl, Iso Shoulder Press, Dead Bug
| Exercise | Sets × Reps | W1 Weight | W2 Weight | W3 Weight | W4 Weight | W5 Weight | W6 Weight | W7 Weight | W8 Weight |
|---|---|---|---|---|---|---|---|---|---|
| SESSION A EXERCISES | |||||||||
| Goblet Squat | 3×10–12 | ||||||||
| Seated Cable Row | 3×10–12 | ||||||||
| DB Bench Press | 3×10–12 | ||||||||
| Romanian Deadlift | 3×10–12 | ||||||||
| DB Shoulder Press | 3×10–12 | ||||||||
| Plank | 3×30–45s | ||||||||
| SESSION B EXERCISES | |||||||||
| Leg Press (iso) | 3×12–15 | ||||||||
| Lat Pulldown | 3×10–12 | ||||||||
| Iso Chest Press | 3×10–12 | ||||||||
| Leg Curl | 3×12–15 | ||||||||
| Iso Shoulder Press | 3×10–12 | ||||||||
| Dead Bug | 3×8 each | ||||||||
| Week | Sessions Completed | Energy Level (1–10) | Soreness Level (1–10) | Sleep Avg (hrs) | Key Win This Week | Focus for Next Week |
|---|---|---|---|---|---|---|
| Week 1 | /3 | |||||
| Week 2 | /3 | |||||
| Week 3 | /3 | |||||
| Week 4 | /3 | |||||
| Week 5 | /3 | |||||
| Week 6 | /3 | |||||
| Week 7 | /4 | |||||
| Week 8 | /4 |
Use this as a daily reference guide. You do not need to track calories obsessively — but awareness of your intake drives better choices.
My bodyweight: _____ kg
Daily target: _____ g/day
(1.6–2.2g × bodyweight kg)
Sources: chicken, eggs, fish, Greek yoghurt, cottage cheese, protein shake
Pre-training (1–2hrs before):
Oats, rice, banana, bread
Post-training (within 2hrs):
Rice, potatoes, fruit + protein
Daily target: 2–3+ litres
Training days: add 0.5–1L
Urine colour check:
Pale yellow = well hydrated ✓
| Supplement | Evidence Level | Dose | When to Take | Am I Using It? |
|---|---|---|---|---|
| Creatine Monohydrate | ★★★★★ Excellent | 3–5g daily | Any time, consistently | ☐ Yes ☐ No |
| Whey / Plant Protein | ★★★★★ Excellent | 25–40g per serving | Post-workout or any time | ☐ Yes ☐ No |
| Vitamin D3 | ★★★★ Very Good | 1,000–2,000 IU/day | With food, morning | ☐ Yes ☐ No |
| Caffeine | ★★★★ Very Good | 3–6mg/kg | 45–60 mins pre-training | ☐ Yes ☐ No |
| BCAAs | ★★ Limited | N/A if protein adequate | — | ☐ Yes ☐ No |
| Pre-workout blends | ★★ Variable | Check ingredients | Pre-training | ☐ Yes ☐ No |
Optional but recommended. Measure at week 1 and week 8 under identical conditions (same time of day, same clothing).
| Measurement | Week 1 | Week 4 | Week 8 | Change |
|---|---|---|---|---|
| Bodyweight (kg) | ||||
| Chest (cm) — at nipple line | ||||
| Waist (cm) — at navel | ||||
| Hips (cm) — widest point | ||||
| Thigh (cm) — mid thigh | ||||
| Upper arm (cm) — flexed | ||||
| Resting heart rate (bpm) | ||||
| Plank hold time (seconds) |
Complete at the end of week 8 before booking your consultation with the Inspired Gym team.
What went well over the 8 weeks?
What was most challenging?
What will I focus on most in my next programme?
My Level 2 goals (discuss with your PT):