These programmes are easily downloaded and you can photocopy each one to follow your progress and keep them as long as you like.

Be aware, however, that these programmes are made for anyone and it is up to the individual to take responsibility for their own safety when using them in the gym or elsewhere.

You will have no access to me or the platform, and I am not available to offer advice. These are purely generic workout programmes to help you try something new and/or advance from your current position. I and D Foundation Training accept no responsibility for your behaviour and outcomes. Your safety and progress are yours to control.

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Please remember that you need to photocopy these PDFs in order to continue recording and updating your workouts!