B

Generalist
Box:Perform
Welcome to the Generalist Fitness plan, meticulously designed to cater to
individuals seeking a balanced approach to fitness! This 12-week plan is
precisely crafted to boost your strength and cardio through key lifts and
associated conditioning workouts.

By following this plan, you won't just improve your performance in lifting, but
you'll also significantly enhance your overall fitness level. This plan features
primary lifts, followed by cardio conditioning, all thoughtfully arranged to
facilitate optimal fitness gains without risking injury or overtraining.

Throughout the plan, you'll find detailed guidance on a diverse range of

workouts, all structured to improve your strength and cardiovascular efficiency.
This includes fundamental lifts and cardio intervals tailored for individuals
seeking to balance strength and endurance. Whether your goal is general
fitness, weight loss, or muscle tone, this plan covers it all.

www.boxnutrition.co.uk/hybrid
 PRE REQUISITES

Before embarking on the Generalist Fitness programme, it's vital to ensure that
you meet certain prerequisites to optimise your success and minimise the risk
of injury. Here are some prerequisites to consider:

Base level of strength and cardio fitness: Ideally, you should have a basic level
of strength and cardio fitness before starting this programme. If you are an
absolute beginner, consider starting with a fundamental strength and cardio
programme to build your base gradually.

Understanding of lifting technique: This programme incorporates intensive

lifting sessions designed to improve your strength and overall fitness. Having
prior experience with these lifts will help you understand the proper form and
technique for the exercises included in the programme.

Time commitment: The Generalist Fitness programme requires a commitment

of approximately 5 training sessions per week. Ensure that you can dedicate the
necessary time and energy to follow the programme consistently.

Access to equipment: The lifting sessions included in the programme require

access to gym equipment such as barbells, plates, a power rack, and cardio
machines. Make sure you have access to the necessary equipment or are
prepared to make modifications using alternative equipment.

Injury-free status: It's crucial to be injury-free before starting any rigorous

training programme. If you have any pre-existing injuries or health concerns,
consult your doctor or a qualified professional before beginning the
programme.

Realistic expectations: While the Generalist Fitness programme is designed to

help you improve your overall fitness and strength, it's essential to set realistic
expectations and goals based on your current fitness level and experience.
Progress takes time and dedication, so be patient and focus on consistency.

By ensuring you meet these prerequisites, you'll be better prepared to tackle the
Generalist Fitness programme and work towards achieving your fitness goals.

B
P
www.boxnutrition.co.uk/hybrid
 WEEKLY STRUCTURE
The Generalist Fitness programme follows a weekly structure that
incorporates both strength training and cardio for a well-rounded fitness
approach. Here's how the week typically unfolds:

Day 1: Lower Body Strength + Conditioning

Day 2: Cardio (easy)
Day 3: Upper Body Strength (Push focus) + Conditioning
Day 4: Cardio (easy)
Day 5: Full Body Strength + Conditioning

Each day, you will focus on a key lift and conclude the session with a
conditioning workout that complements the day's strength focus. On
cardio days, you will perform an easy session to aid recovery while
improving your cardiovascular fitness. This layout ensures balanced
training, providing you with ample recovery time between high-intensity
strength sessions while continually pushing your fitness levels.

B
P www.boxnutrition.co.uk/hybrid
 Adapting Your Programme to Suit You:
The Generalist Fitness programme is designed for those who aim to improve
both their strength and cardiovascular fitness, emphasising key lifts and a
variety of conditioning workouts. However, everyone's fitness level and training
background are unique, and it may be necessary to tailor the programme to
your individual needs. Here are some suggestions for adapting the plan:

Alter the volume: If you're new to a balanced strength and cardio routine or
returning after a break, you may need to start with fewer sets or shorter
conditioning workouts and gradually build up. On the contrary, if you have a
substantial training background, you might want to increase the volume for a
more demanding programme. Adjust the sets, repetitions, and conditioning
durations according to how your body responds.

Modify the intensity: Pay attention to your body's feedback during varying
workout intensities. If the weights are too heavy or the cardio too challenging,
consider decreasing the load or pace until your fitness level improves. If
workouts feel too easy, increase the weight or the conditioning intensity
accordingly.

Personalise the exercises: Depending on your current strength and experience,

you might need to adjust the exercises in the strength training and
conditioning sessions. Start with exercises and conditioning workouts that are
manageable yet challenging, and progress as you grow stronger and fitter.
Substitute exercises causing discomfort with alternatives targeting similar
muscle groups.

Adjust the schedule: If the prescribed schedule doesn't fit your lifestyle or
commitments, you're welcome to rearrange the workout days to suit your
needs. Ensure that you maintain a balance between workout days and rest
days to allow for adequate recovery.

Integrate additional work: If you have specific fitness areas you want to focus
on, feel free to add exercises or conditioning work to your training. However,
ensure this doesn't detract from your key lifts or overall recovery.

Consistency and gradual progression are vital in seeing improvements in both

strength and cardiovascular fitness. Adapt the programme to ensure it's
challenging yet achievable, and always listen to your body for signs of
overtraining or fatigue.

B
P
www.boxnutrition.co.uk/hybrid
 Your 12 Week Schedule

B
P
www.boxnutrition.co.uk/hybrid
 Understanding your Programme

1. Sets and Reps: In your programme, you'll see exercises listed as a number of
sets x reps. For example, 3x10 means you'll be doing 3 sets of 10 repetitions of
that exercise. The first number (3) is the number of sets, and the second
number (10) is the number of reps.

2. Rest: Rest periods will also be provided in your programme. For example, you
may see "rest for 2 minutes between sets". This means you should rest for 2
minutes to recover before starting the next set of the exercise. Rest periods are
crucial for recovery and for maximising performance in your following sets.

3. One-Rep Max (1RM) Calculator: Use the Box:Perform One-Rep Max calculator
is a tool that estimates the maximum amount of weight you can lift for one
repetition of a given exercise. To use it, input the weight you have lifted and the
number of reps you were able to perform until failure. It's important to note that
this is an estimate and may not be 100% accurate. Never attempt your
calculated 1RM without proper supervision and safety measures.

4. Percentage of 1RM: In your programme, you might see recommendations to

lift a certain percentage of your 1RM. For example, if your programme says to lift
70% of your 1RM for squats, and your estimated 1RM for squats is 100kg, you
would be lifting 70kg.

B
P www.boxnutrition.co.uk/hybrid
 Your 12 Week Progression

Block 1: Weeks 1-4 - The Adaptation Phase

Welcome to the first block of your generalist fitness programme! This block,
known as the adaptation phase, focuses on introducing you to the main lifts,
conditioning work, and overall structure of your workouts. You'll spend the next
four weeks becoming familiar with the movements, developing good form, and
establishing a strong fitness foundation.

The key aim of this block is not to push your limits but to adapt your body to the
new routine. The weights you use should be manageable, allowing you to
perform each exercise with proper technique and control. The conditioning
work will be at a moderate intensity, providing a well-rounded cardio training
without inducing excessive fatigue.

Here is the plan for the adaptation phase:

Day 1: Squat Focus + Lower Body Conditioning

Day 2: Easy Cardio
Day 3: Push Day (Bench Press and Overhead Press Focus) + Upper Body
Conditioning
Day 4: Easy Cardio
Day 5: Deadlift Focus + Full Body Conditioning

Throughout this phase, listen to your body. If any exercises cause discomfort or
if you feel overly fatigued, adjust as needed. Remember, this phase is about
setting a strong foundation for the rest of the programme. Your strength and
endurance will naturally increase as you progress.

Make sure to include warm-ups before starting your workouts and cool down
afterward to prevent injuries and aid recovery. Also, ensure you're eating a
balanced diet and getting plenty of sleep to support your training and
recovery.

Enjoy this first step of your generalist fitness journey!

B
P www.boxnutrition.co.uk/hybrid
 Block 1: Weeks 1-4

Day 1: Squat Focus

Barbell Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps (each leg)

Conditioning: (Choose from Conditioning Library)

Day 2: Easy Cardio

30-40 minutes of moderate-intensity cardio of your choice (jogging,

swimming, biking, etc.)

Day 3: Push Focus

Bench Press: 3 sets of 8-10 reps

Overhead Press: 3 sets of 8-10 reps
Dips: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps (each leg)

Conditioning: (Choose from Conditioning Library)

Day 4: Easy Cardio

30-40 minutes of moderate-intensity cardio of your choice (jogging,

swimming, biking, etc.)

Day 5: Pull Focus

Deadlifts: 3 sets of 8-10 reps

Pull-Ups: 3 sets of 8-10 reps
Bent-Over Rows: 3 sets of 10-12 reps

Conditioning: (Choose from Conditioning Library)

B
P www.boxnutrition.co.uk/hybrid
 Your 12 Week Progression

Block 2: Weeks 5-8 - The Progression Phase

In this phase, you'll ramp up intensity in both strength and conditioning
workouts. The focus will be on raising training volume and introducing more
challenging movements.

You'll stick to the same core lifts, but with added weight where possible, along
with more compound accessory exercises. This approach, known as
progressive overload, will push your strength gains further. Your conditioning
workouts will also intensify or lengthen to boost your cardio fitness and
endurance. Remember, your body's feedback is crucial—adjust volume and
intensity based on how you feel.

Emphasise proper form over weight or speed to avoid injury, and don't forget
warm-ups and cool-downs. The goal of this block is to build on your first four
weeks' solid foundation and stimulate further progress by introducing new
challenges. Let's hit block 2 and take your strength and conditioning to the next
level!

B
P www.boxnutrition.co.uk/hybrid
 Block 2: Weeks 5-8

Day 1: Squat Focus

Barbell Back Squats: 4 sets of 6-8 reps

Walking Lunges: 3 sets of 10 reps (each leg)
Goblet Squats: 3 sets of 12 reps
Glute Bridges: 3 sets of 15 reps

Conditioning: Choose from conditioning library

Day 2: Easy Cardio

30 minutes of moderate-paced cycling/swimming/elliptical

Day 3: Push Focus

Bench Press: 4 sets of 6-8 reps

Overhead Press: 3 sets of 10 reps
Dips: 3 sets of 10 reps
Tricep Pushdowns: 3 sets of 12 reps

Conditioning: Choose from conditioning library

Day 4: Easy Cardio

30 minutes of moderate-paced cycling/swimming/elliptical

Day 5: Pull Focus

Deadlift: 4 sets of 6-8 reps

Bent-Over Rows: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 12 reps
Dumbbell Bicep Curls: 3 sets of 12 reps

Conditioning: Choose from conditioning library

B
P www.boxnutrition.co.uk/hybrid
 Your 12 Week Progression

Block 3: Weeks 9-12 - Increasing Intensity and

Volume
This phase of the programme aims to push you further, challenging you to lift
heavier and push yourself harder during the conditioning sessions. The
exercises remain consistent to allow you to master the form and technique, but
the number of sets for your primary lifts increases, emphasising greater
volume. This period will test your strength and cardiovascular limits.

However, remember to listen to your body. While the programme's objective is

to help you improve, it's essential to rest if you're feeling overly fatigued or if you
have any discomfort that could lead to injury. Keep in mind the importance of
nutrition and recovery practices during this phase. You're now well into the
program and should be noticing significant improvements in your overall
fitness, strength, and conditioning levels. Keep up the good work!

B
P www.boxnutrition.co.uk/hybrid
 Block 3: Weeks 9-12

Day 1:Squat Focus

Squats: 5 sets of 5 reps

Lunges: 4 sets of 10 reps (each leg)
Leg Curls: 3 sets of 10 reps

Conditioning: Choose from conditioning library

Day 2: Easy Cardio

30-45 minutes of steady-state cardio (e.g., cycling, jogging, swimming)

Day 3: Push Focus

Bench Press: 5 sets of 5 reps

Overhead Press: 5 sets of 5 reps
Tricep Pushdowns: 3 sets of 10 reps

Conditioning: Choose from conditioning library

Day 4: Easy Cardio

30-45 minutes of steady-state cardio (e.g., cycling, jogging, swimming)

Day 5: Pull Focus

Deadlift: 5 sets of 5 reps

Barbell Rows: 4 sets of 8 reps
Lat Pulldowns: 3 sets of 10 reps

Conditioning: Choose from conditioning library

B
P www.boxnutrition.co.uk/hybrid
 Changing Your Accessory Lifts
If you find the prescribed accessory exercises don't align with your preferences
or specific areas you wish to target, or you wish to add in extra exercises, feel
free to replace or add in the alternatives provided below. These substitutions
allow you to maintain the training balance and overall structure of the
programme while customising your workout to optimise your strength gains
and enjoyment.

Day 1: Squat Day Accessory Exercises

Front Squats
Lunges
Leg Press
Calf Raises
Bulgarian Split Squats

Day 2: Bench Accessory Exercises

Incline Bench Press
Dumbbell Flyes
Push-ups
Dips
Tricep Extensions

Day 3: Deadlift Accessory Exercises

Romanian Deadlifts
Good Mornings
Barbell Rows
Pull-ups
Hamstring Curls

Day 4: Overhead Press Accessory Exercises

Dumbbell Shoulder Press
Lateral Raises
Front Raises
Rear Delt Flyes
Skull Crushers

Remember to keep the volume and intensity of your accessory work in check.
These exercises should complement your main lifts, not detract from them.
Also, be sure to use proper form and control the weight at all times to prevent
injury.

B
P
www.boxnutrition.co.uk/hybrid
 Warming Up

The goal of the warm-up and movement preparation is to increase blood flow,
activate the necessary muscles, and improve mobility for the lifts to come.
Always listen to your body and adjust as needed.

1. Bench Press Day:

Foam roll your upper back to improve thoracic mobility.
Carry out scapular retractions or scapular push-ups to activate your
scapular stabilisers.
Do light band pull-aparts to warm up the rotator cuff and deltoids.
Include some plank variations to engage the core, crucial for bench press
stability.

2. Squat Day:
Begin by foam rolling your quads, glutes, and adductors.
Do bodyweight squats or goblet squats to warm up the squatting pattern.
Perform glute bridges or clamshells to activate the glutes.
Include core activation exercises like bird-dogs or dead bugs to engage
your core for stability during the squat.

3. Deadlift Day:
Foam roll your hamstrings, glutes, and lower back.
Do some hip hinges with a light kettlebell or band to warm up the hinging
pattern.
Perform bird-dogs to engage both the core and posterior chain.
Glute bridges or single-leg bridges can also be useful for activating the
glutes before deadlifting.

4. Overhead Press Day:

Begin by foam rolling your lats, triceps, and upper back.
Shoulder dislocates with a band or broomstick can help improve shoulder
mobility.
Perform light lateral raises to warm up the deltoids.
Include plank variations or pallof presses to engage the core, which is
important for stability during the overhead press.

B
P
www.boxnutrition.co.uk/hybrid
 Conditioning Examples
Prepare to bring the heat with these high-intensity conditioning workouts,
perfect for intermediate-level athletes looking to elevate their fitness game.
Requiring nothing more than a set of dumbbells or kettlebells, a rowing
machine, and a ski erg, these routines promise to deliver a full-body burn in
just 10-20 minutes.

1. AMRAP (As Many Rounds As Possible) in 15 minutes

15 Kettlebell Swings
20 Alternating Dumbbell Snatches
Row 250 meters
2. Four Rounds for Time
500 meter Row
20 Dumbbell Thrusters (10 each arm)
15 Kettlebell Goblet Squats
3. EMOM (Every Minute On the Minute) for 20 minutes
Odd Minutes: 15 Kettlebell Swings
Even Minutes: 20 Dumbbell Lunges (10 each leg)
4. Five Rounds for Time
Ski Erg for 200 meters
20 Kettlebell Deadlifts
15 Dumbbell Push Presses (alternating hands each rep)
5. Tabata Protocol (20 seconds work, 10 seconds rest) for 4 minutes each
Tabata Kettlebell Swings
Rest 1 minute
Tabata Dumbbell Thrusters
Rest 1 minute
Tabata Row for Calories
Rest 1 minute
Tabata Dumbbell Cleans

B
P
www.boxnutrition.co.uk/hybrid
 Conditioning Examples

3 Rounds for Time

400-meter Row
15 Dumbbell or Kettlebell Clean and Press
Ski Erg for 200 meters

Descending Ladder (Start with 20 reps, then 15, 10, and finally 5)
Dumbbell or Kettlebell Front Squats
Dumbbell or Kettlebell Swings
Row for Calories (20, 15, 10, and 5 respectively)

20-minute AMRAP
10 Kettlebell Snatches (5 each arm)
15 Dumbbell Push-ups (dumbbells in hands)
500-meter Row

4 Rounds for Time

Ski Erg for 1 minute (aim for max distance)
20 Alternating Dumbbell Lunges
15 Kettlebell Russian Twists (each side)

EMOM for 18 minutes

Minute 1: 15 Dumbbell Squat Cleans
Minute 2: Row for Calories (aim for a consistent number)
Minute 3: Rest

B
P
www.boxnutrition.co.uk/hybrid
 Designing Your Own Conditioning Workouts

Designing a conditioning workout that complements your strength training

routine can be a rewarding exercise in understanding your body and your
training goals. Here's a simple guide to help you along the way:

1. Identify Your Goals: It's important to understand what you're working

towards. Do you want to build power, speed, or endurance? Your goal will
guide the structure of your conditioning workouts.
2. Understand Your Strength Workouts: Look at your strength workouts and
determine what muscles you're primarily targeting. By following a push-
pull-legs routine, you're essentially focusing on pushing muscles (like chest,
shoulders, triceps), pulling muscles (like back, biceps), and legs in separate
sessions.
3. Complementary or Contrasting Workouts: This is where you have to make
a strategic decision. Do you want to complement the muscles you're
working on during your strength workouts or contrast them?
a. Complementary Workouts: This approach would involve conditioning
exercises that target the same muscle groups as your strength
workouts. For instance, if your strength workout focuses on push
muscles, your conditioning workout might include exercises like push-
ups, overhead presses, or burpees. This can help improve the endurance
of those muscles and burn out any remaining energy after your strength
session.
b. Contrasting Workouts: In contrast, this approach would involve
conditioning exercises that target the opposite muscle groups of your
strength workouts. For instance, if your strength workout focuses on pull
muscles, your conditioning workout might focus on push exercises. This
allows you to work different muscle groups and avoid overtraining.
4. Design Your Conditioning Workout: Once you've made the decision to
complement or contrast, it's time to put together your conditioning session.
Remember to keep it short (10-20 minutes is ideal) and intense. You can use
different structures like AMRAP (As Many Rounds As Possible), EMOM (Every
Minute On the Minute), or intervals.

Remember, there's no one-size-fits-all approach. Experiment with both

complementing and contrasting your strength workouts, see how your body
responds, and adjust your plan accordingly. With this guide, you should be able
to start designing your own conditioning workouts that align with your
individual goals and strength training routine.

B
P
www.boxnutrition.co.uk/hybrid
 Tracking and Recording Your Progress
Monitoring your progress throughout the 12-week Strength 101 plan is crucial for
maintaining motivation, making necessary adjustments, and evaluating your
overall performance. To effectively track and record your progress, consider
the following tips:

Keep a training log: Document each workout, including the date, exercises,
sets, reps, and weights used. This log will allow you to track your progress over
time and identify areas where adjustments may be necessary.

Use a strength training app or notebook: These tools can provide an

organised way to record your workouts and monitor your progression in lifting
heavier weights or increasing reps.

Track your rate of perceived exertion (RPE): Alongside objective data, pay
attention to how you feel during each workout. Record your perceived exertion
on a scale of 1-10, with 1 being very light and 10 being maximal effort. This can
provide useful insights into your recovery, fatigue levels, and overall progress.

Monitor changes in body composition and strength: Periodically assess your

body composition, such as body fat percentage and lean muscle mass, as well
as your strength gains through performance tests like one rep max
assessments.

Reflect on your progress and adjust as needed: Regularly review your training
log and metrics to evaluate your progress. If you notice any plateaus or
regressions, make adjustments to your training plan, such as modifying
exercises, adjusting the weight, or focusing on recovery strategies.

If you need any specific coaching or more tailored advice, why not enquire
about our one-to-one coaching? Our coaches can provide you with
personalised guidance, helping you to optimise your progress and reach your
strength goals.

B
P
www.boxnutrition.co.uk/hybrid