The Home Workout Guide

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IMPORTANT: Please note this programme has been designed to work best on Microsoft excel. If you open it on any other format such as google sheets or numbers, it could corrupt the data and make it extremely hard to use. This programme comes with a video walkthrough of how to use this programme successfully - please watch before you start the programme! If you require a printable version contact us directly and we will send you a pdf version which will be easier to print than this style of document.

This is a 4-week home training programme with visual and written tutorials for every exercise within the programme. It consists of 3 workouts per week with a training log to monitor your performance each session.

We also have provided a full body mobility routine which means you will be better prepared to perform your workout and minimise your risk of injury.

Because this is a home workout plan you can perform this programme anywhere and at any time and still achieve amazing results.


  • Warm up summary
  • Warmups
  • 4-week training programme

The high-quality visuals in this programme make it stand out from others because it shows you exactly what you should be aiming for with your form and technique. This will improve your overall performance and success in following this programme.


"I started RikFit with the intention of doing a month or so to learn a few things to take away for training myself in the gym... After a month at RikFit I didn't want to leave! RikFit gives you so much attention. They explain everything to you to help you understand what you're doing, why you're doing it and how it works. Their passion for training really rubs off on you. I hope to return for even more great results in the near future."

Tim Moffatt

"As cliche as it sounds joining RikFit really changed my life. Teaching me how to get out of bad habits and replacing them with much better sustainable ways. Also teaching me so many new things about training made me realise where I went wrong in the past. RikFit didn't only change transform my body but inspired me to change my career so I can help others like me and live the life I want to live! I would do nothing but advocate you to join RikFit if you want to change your life".

Ben Mannion

"Starting with Ricky, has got to be one of the best decisions I made in my continued journey, I wouldn’t be where I am today if it wasn’t for Rik, his knowledge helped me and still helps me years on. He’s wasn’t just my coach, but also became a friend, never a dull moment and I would recommend joining the Rik if you want to get in great shape or even if you're just starting out."

Jack Thomas

"When I first started with Rik, I never thought that I’d become so passionate about fitness, it really has changed my life. Not only have I lost weight I have become more educated on nutrition and how to stay fit and healthy! It has given me more confidence in myself and I couldn’t ask for anything more from Rik, everything he does and has done is amazing and will forever have a positive impact on my life."

Megan Baines

"I loved training at RikFit - The training program had plenty of variety and I was seeing changes in my physique almost every week. I learned so much at RikFit, especially about nutrition and how to train in a way that suits me. I continue to use everything I learned, and I am very happy with my results! They have a very professional set up and I would definitely recommend RikFit to anyone!

Kieran McKnight

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