Maintenance Mode (1 Week)

Maintenance Mode is a practical short-term training programme designed to help you maintain strength, conditioning, and routine when you’re away from your normal training environment.

Whether you’re travelling, working away, training during a deload week, or limited to a poorly equipped hotel gym, the programme is built to keep you moving without requiring extensive equipment or long training sessions.

The focus is simple: maintain standards, maintain consistency, and avoid losing momentum while life temporarily disrupts your normal routine.

Maintenance Mode is designed for anyone wanting a realistic and effective training structure while travelling, working away from home, or temporarily training with limited equipment.

The programme is ideal for:
• Hotel gym training
• Work trips
• Holidays
• Deload periods
• Busy schedules
• Maintaining consistency between larger programmes

With both gym-based and bodyweight training options included, the programme can adapt to a wide range of training environments and experience levels.

The programme follows a practical 7-day structure designed around maintaining strength, conditioning, and routine with minimal equipment requirements.

Included within the programme:
• 3 strength training days
• 1 conditioning/cardio session
• 1 mobility and core session
• 2 active recovery or rest days

Each strength session includes both:
• A gym-based version
• A bodyweight alternative

Strength work is performed using sets to failure, allowing sessions to remain challenging and effective without requiring maximal loading or a fully equipped gym setup.

Programme intensity is approximately:

RPE (Rate of Perceived Exertion): 8-9/10

As a rough guide:
• 1-2 = light effort
• 4-6 = moderate to challenging
• 8-10 = high effort requiring strong recovery and intensity

You are purchasing a downloadable PDF training programme (17 pages).

This programme is designed to be completed within most standard hotel gyms or limited-equipment training environments.

Ideally, you’ll have access to:
• Dumbbells or kettlebells
• Cable machine
• Basic cardio equipment (optional)

Where equipment is limited or unavailable, bodyweight alternatives are included throughout the programme to ensure sessions can still be completed effectively.

Following successful checkout, your download link will appear on the order confirmation page and will also be sent directly to your email address. If you do not receive the email, please check your spam or junk folder before contacting us.

This is a one-time purchase with no shipping costs or recurring subscription fees.

Due to the nature of digital products, training programmes are non-refundable once purchased and delivered.

Please also ensure you have reviewed our website Disclaimer and Returns & Exchanges policy before purchasing.