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Week One

True Reset 2021 Workout Videos

Complete all 3 sessions per week for 6 weeks - new sessions released weekly.

WELCOME TO WEEK ONE

"The intention behind this 6 Week Program is to give you structure and consistency across your training. These two elements will be the foundation on achieving real results. What kind of results is up to you.

If you want to focus on greater strength and size I would encourage you to lift heavier which means you'll require more rest between exercises and rounds.

If you are looking to lose weight and improve body composition (lose fat/get lean) I would encourage you to use somewhat challenging weights but that allow you to continually move through each circuit with little to no rest between exercises and still only 1-2 minutes rest between rounds."

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Step one: Warm Up

We recommend completing this guided warm up prior to each session.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

Step two: Work Out!

Space your 3 sessions for week one out by completing one session only per day at your convenience.

Circuit 1.
3-4 rounds
12 Goblet squat RPE 5
12 Floor press RPE 5
24 Russian twists
12-15 Lateral flys*

Circuit 2.
20-16-12 rep format
Clean goblet ALT reverse lunges
Single overhead tricep extensions
Hollow rocks*

Training notes:
Early stages of the program is ideal to solidify sound technique. Intensity in terms of increased weight and speed of movement can be introduced in later weeks.
C1 *if you don’t have the correct weight for flys or aren’t interested then replace with ‘thread the needle’ (6 reps per side).
C2 *if hollow rocks are too advanced, simply replace for ‘commandoes’ (high plank to low plank).

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Circuit 1.
3-4 rounds
12 Conventional deadlifts RPE 5
6-8 Arnold press (each side) RPE 5
12-18 Seesaw b/o rows
100m Farmers carry*

Circuit 2.
16-12-8
Plank rows
Inch worms stand ups
Dead bugs (each side)

Training Notes
*Every 10kgs you carry reduces 10m from the total distance example ’20kgs in each hand equals 40kgs. Meaning I only need to execute 60m farmers carry.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Circuit 1.
3-4 rounds
12 Goblet forward lunge RPE 5
12+ Dualwide b/o rows*
12+ Alternating curls*
6 Devil presses

Circuit 2. 3 rounds
20 jump squats
60 Standing toe taps
20 Leg Lowers

Training Notes:
*C1 - the ‘+’ symbol signals users, if required to go beyond the prescribed rep range at their own discretion.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Step three: Cool Down

We recommend completing this guided cool down after each session.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.