1. What is the Play program?

As the name suggests, it’s time to PLAY!

One of the most important things for me when it comes to training is embracing the full spectrum of ways we can move. We’re built to explore, to challenge ourselves, and honestly… to play. 

And that matters even more now, when we’re constantly bombarded with “dos and don’ts” — even down to the “perfect” time of day to train.

If I were a professional athlete or training twice a day, maybe those details would matter more. However, as a working mum who simply wants a strong, healthy body and mind, the fundamentals guide me — and beyond that, I have an incredible amount of freedom to play with. And Play is exactly that: 50 workouts built with intention and intensity, each contributing to strength in both body and mind. Every session follows a specific training method or style, so while the goal and effort stay consistent, the approach we take changes. The fundamentals are present in every workout, but the physiological impact and adaptations remain similar, if not the same.

We have 10 weeks of training, with every workout being programmed with a specific training intensity or style as inspiration… and we won’t know what the format will be until the day of release!

The Play program is a new 10-week program, consisting of 5 workouts per week. However, it can be completed if you train three or four times per week. Each workout is approximately 35-40 minutes in duration, excluding warming up, cool-down, and a brief introduction where I provide an overview of the session ahead.

We have two upper-body workouts per week, two lower-body workouts, and one full-body session, hence the structure of the suggested calendar; we have 4 consecutive days of training (essentially alternating between the upper and lower body), then a rest day before and after the weekly full-body session.

Each upper body specific session might be an all-encompassing upper body session, or it could be more focused on pushing (shoulders, chest & triceps, for example), or it could be more focused on pulling (a back and biceps session, for example).

The lower body sessions could again be an all-encompassing lower body session or primarily a quads-specific session, focusing on glutes and hamstrings, or even just the glutes.

No specific movements will ‘isolate’ the traps, forearms, calves or lower back; however, these will be involved in many compound movements. And if you wish to focus on growing your calves, for example, you could add additional sets to the beginning or end of a lower-body session.

As we progress throughout the session and transition to more isolation movements or combinations that alternate between the front and back of the body (such as rear delts and chest flies), rest periods will generally be slightly shorter. Additionally, depending on the actual movement, we may have longer sets, which will likely result in higher reps, such as those targeting the rear delts, lateral delts, triceps, quads, or even glutes.

2. Who is the Play program for?

Play is for anyone who has experience with resistance training and wants to continue building strength, increasing muscle mass, and appreciates some structure while also having the self-confidence to adapt along the way… whether you are male or female, in your 30s or 70s!

If you’re totally new to training, you might like to check out the Ultimate Beginner program. It’s a calm, inviting 6-week path to learning the fundamentals. Then you could jump into MAX, IRON, Intent or even IRON PRO!

3. Why is Play considered ‘intermediate/advanced’?

You may notice that the likes of IRON PRO have been classified for both beginners and intermediate/advanced participants, whereas Play is recommended for those who are more intermediate/advanced. The reason for this is due to intensity methods used throughout this program, such as the inclusion of complexes, pre/post exhaust and trisets, where the requirement for maintaining technique as you begin to fatigue is very important and often takes time not only to learn this skill, but also to know ‘your limits’ and know when to rest-pause when the next rep is not going to be with the same level of ROM/control or direction of tension to the target muscle(s). IRON PRO involved primarily straight sets.

But what is classed as a ‘beginner’ and how do I know if I am ‘intermediate/advanced?

This is a simple question, but the answer is… it depends! You could have been training for 10 years, yet rarely trained close to failure and/or maintained a lower intensity level. Or you might have adhered to a training structure involving deviation of more traditional compound movements (not necessarily a bad thing!) with less experience across different rep ranges, rest periods, tempos, or even exploring methods of increasing ROM.

When it comes to Play, I think it is important not to become ‘attached’ to lifting a certain weight for a certain movement and to be prepared to reduce the load at times!

Another consideration is training close to failure: we generally aim to train close to ‘mechanical failure’, which involves pre-empting the next rep’s technique breaking down and therefore incorporating ‘rest-pause’. On the other hand, there will be specific exercises where we will approach more ‘muscular’ failure, particularly isolation exercises, where it is generally ‘safer’.

4. Equipment

Minimum required:

• A pair of dumbbells (weight will vary by individual)
• A glute band (fabric band)
• A mat for floor work

Optional extras:

• Barbell (I use a 4-ft barbell, ~ 8.4 kg)
• A stable chair or bench is used for hip thrusts, Bulgarian lunges, or overhead pressing
• Yoga blocks to modify angles or create deficit push-ups
• Push-up bars, dip bars, wedges – fantastic for advanced variations
• Stability ball for hamstring isolation
• Wrist straps, barbell pad, heavier dumbbells if you’re ready to progress

Tip: If you don’t have a bench for hip thrusts, a simple floor-based glute bridge is great.

I’ll personally use anywhere from 4 kg (for lateral raises) to around 68 kg (for hip thrusts with a short barbell). Don’t worry if you don’t have the same equipment – adjust the weight accordingly, going heavier or lighter depending on your capacity. I’ll share what I use in each workout’s intro so you can gauge your selections.

Similar to previous programs, extra equipment will not be required; however, if you generally train at home, it may be a good idea to consider investing in some optional equipment to enhance your home workout kit…not just for the Play program!

You will notice that I will use an adjustable bench during the Play program, similar to how I did in the IRON PRO program. This is NOT necessary! I could swap this for a regular flat bench or mat and my high-back dining chair, and it wouldn’t impact the ability to complete these workouts. I will not be using it specifically for 45 degree incline, etc, for incline press… instead, I will be using it either completely flat just like I have previously done in other programs (all of these movements can also be completed on a mat such as chest press, chest press and pullovers), to lean on or against during Bulgarian lunges, hip thrusts or single arm rows, to sit on during rear delt bilateral work or upright at a slight recline, similar to how I previously used my high back dining chair with a cushion at the base of my back, to achieve a slight recline for overhead pressing movements. I will not be using the bench at any angle other than completely flat or upright, with a slight recline for overhead pressing.

In my experience, a stability ball for hamstring ball rollouts is one of those ‘love or hate’ exercises. Still, it is a fantastic, cost-effective piece of equipment for targeting the hamstrings in the shortened position. It is a fantastic addition to your home kit! Like previous programs, I use a stability ball to help isolate the hamstrings. This is solely for the hamstrings (there will be no abdominal or upper body work on the ball). However, a stability ball is NOT essential. In previous programs, we performed a ‘hamstring lift’, which is similar to a glute bridge but with the feet further away from the glutes to place more demand on the hamstrings. Another alternative is the use of sliders. All three options are great! You can simply select the alternative displayed on the screen that you prefer.

Take it slow if you are relatively new to using the stability ball for rollouts. Expect a steep learning curve; thankfully, building confidence won’t take long.

5. Alternatives to exercises

I highly recommend reviewing each day’s workout description so you can incorporate any alternatives or additional equipment you might like to use! Below is a list of suggestions, but it is by no means exhaustive. Some of these alternatives could also be applicable if you tend to train in a gym setting!

For example, if you want to practise your bodyweight dips on bars, you can swap out any chest compound or tricep isolation movement for this! The more tilted forward, the more the chest will be involved, and the more upright the triceps will be.

If you have access to a pull-up bar, you could use the sets for pullovers to practise those pull-ups!

Suppose you don’t have a stable chair/bench? In that case, there are always alternatives that you can perform, such as regular lunges instead of Bulgarian lunges, bridges as opposed to hip thrusts, standing staggered RDLS and rear step lunges instead of step-ups.

If you have access to a leg extension machine, you can use it as an alternative to heel-elevated squats.

Have access to a cable machine? Great for lateral raises, bicep curling or even single-arm / double-arm sweeps!

If you prefer a barbell overhead head due to the increased stability, simply use a barbell instead of dumbbells!

If you prefer bridges over hip thrusts, you can swap out hip thrusts for bridges!

A hamstring curl machine instead of hamstring ball rollouts!

If there are any specific muscle groups you would like to focus on (for example, the side delts), you could add in some sets of lateral raises after some sessions (even lower body sessions), as these muscles tend not to leave you feeling particularly sore, and recovery tends to be quick.

6. Warm up & cool down

There will be a suggested warm-up, either full-body, upper-body, or lower-body, but this is optional; you may also have your own warm-up routine. Please spend as long as you like warming up. Even if you complete the suggested warm-up, you may prefer to spend more time on specific dynamic stretches or movement patterns; please use this as a guide.

A simple cool-down routine will follow each completed session, but this is optional, as you might prefer your own method of cooling down!

7. Frequently asked questions

The following are some answers to potential FAQs that you might find informative, applying not only to the Play program but also to other programs/series within CGX.

• What if I miss a session?
  
  No worries – life happens! The program doesn’t expire. You can just pick up where you left off the next time you can train. I personally never expect to be able to complete these programs in exactly five workouts across 10 weeks… I usually have to forgo at least one or two sessions until the next day due to other commitments or other priorities out of my control, so it usually takes a few days longer than I had planned… and that’s fine with me!
   
• I can lift heavier, but I don’t have access to heavier weights… what can I do to make it more challenging
  
  Here are a few ways to up the challenge:
  • Slow the eccentric (lowering phase)
  • Pause in the stretched position (e.g., bottom of a squat)
  • Partial reps (not fully locking out)
  • Incorporate an increased range of motion where viable, such as elevating the front foot during lunges
  • Elevate your heels or use a bench to increase your range of motion in squats or chest presses
  • Try seated variations (like seated lateral raises) to make a given weight feel heavier
     
• Will the program include finishers?
  
  Oh, yes – absolutely! I’m a big fan of short-duration finishers with partials, isometrics, or bodyweight. They’re a fun way to wrap up each session with a good burn, use more of that glycogen, and I will prioritise safety with the finisher choice!
   
• What about cardio or abs?
  
  There is no ‘specific’ cardio within Play, and of course, you can incorporate your favourite cardio alongside completing Play. You may consider reconfiguring either the days in which you complete lower body sessions if they fall on the day after high intensity exercise involving the lower body, or vice versa, where you could consider moving your higher impact sessions not to be close to lower body sessions…but this is not automatically necessary! It really depends on what your goals and, therefore, priorities may be. If you perform lower-impact cardio and have become accustomed to it, you may be okay to complete it on the same day… I can't suggest the best option; it really will come down to your own situation. If you want to prioritise running (for a race, for example) or even a body composition goal, how you feel during your exercise and how well you recover between sessions will be key factors.
  
  Resistance training will always incorporate an element of cardiovascular training, particularly when the intensity is high. There will be elevations in heart rate. However, the muscles will often be the limiting factor, instead of being out of breath. I have referenced below a few studies highlighting the cardioprotective effects of resistance training, if you wish to explore further (1-5)!
  
  If we consider the potential for cardio-based training to interfere with muscle building, or vice versa, it appears there is a spectrum to this; it depends on the duration, intensity, frequency, ability to recover, whether you are accustomed to the volume, and also what the priority is. A highly-referenced study from 2016 (6) over 8 weeks involving 23 participants highlights how lower body lean mass and strength (among other performance indices) were similar between 3 different groups: performing Resistance Training only (RT), high-intensity interval training combined with RT or moderate-intensity continuous training combined with RT performed on the same day as RT. This study highlights how the intensity may be less of a consideration, but rather the volume of cardio may be of greater importance to consider. This appears to make sense; completing many hours per week of mileage training for an Ironman, for example, is very different from running 1-2 times per week, where the session is typically 30 minutes. On an individual level, I would consider whether I can recover from my training (regardless of the type), what my current priority is, and if there are any adjustments I can make to allow for improved recovery and time between exercise bouts.
  
  There will be some ‘ab-specific’ work throughout the program. Although ‘ab-sepcifc’, we will also demand that the ENTIRE core work during many of these movements.
   
• Is there jumping within the Play program?
  
  There is no jumping in the Play program. The only point at which there may be an impact is during step-ups if we intentionally use momentum, so there may be some impact as your foot lands on the ground. However, you can avoid this by performing ‘no momentum’ step-ups. If you prefer not to perform step-ups (all sets, where they appear, will be bodyweight only), you can use an alternative, such as rear-stepping lunges.
  
  Simply put, there will be no high-impact movements within Play, only high intensity!
   
• What weights will Caroline be using?
  
  I will be using a range of weights, from 4kg / 8.8lb dumbbells to a 78kg / 172lb barbell.
  
  Typically, the lighter weights, such as 4kg or 5kg, will be for my lateral raises and rear delt flyes.  Heavier weights include 1 x 30kg or 40kg for squats, 2 x 25kg for lunges, and a barbell of 48kg, 58kg, 68kg, or 78kg for hip thrusts and bridges.
  
  During the introduction, I will outline most of the weights I use and provide an overview of the workout's structure, along with tips for execution. However, during the actual workout, I may adjust the load depending on how I feel, which may involve increasing or decreasing it.
  
  If I am using two dumbbells, it typically indicates the weight per dumbbell.
  
  Additionally, in the description box below the workout, you will find the weights I use listed in both kilograms (kg) and pounds (lbs).
  
  Please note that this information is provided for guidance and context only. So, if you usually go slightly heavier or lighter than I do, it may help you select the weights you might want to have on hand.
   
• How do I know when to increase the load I am using?
  
  This will come with experience and often comes naturally. There will likely be some exercises, especially if you are ‘newer’ to training or are training to a higher intensity compared to previously, where you may increase slightly from month to month or even week to week. However, this can be short-lived and will tend to slow down as your experience increases, which is entirely normal. It doesn't mean we don’t still try!
  
  Eventually, there may be specific movements where you rarely see an increase, and instead, you shift your focus to ‘how’ you perform the movement and are more ‘precise’ with the direction to where the tension is going; a great example is lateral raises. And opposing to this, I have generally reduced the load I use for lateral raises and feel ‘content’ with my 2 x 4kg dumbbells for this movement due to the precision I can direct to my lateral delts, less recruitment of the traps (of course this is relevant to myself and doesn’t mean you should reduce the load you lift!) and how good my shoulders feel. Still, I just wanted to highlight how, with time and exploration, you learn so much about your body that you instinctively know and feel ready to increase the load (alongside slightly fewer reps) and then work to improve the reps with that load over time, repeating the cycle.
  
  Perhaps a clearer indicator that you are ready to increase the load is if you have been tracking your weights, training within a specific rep range, and have reached the upper end of that rep range with good form and control. You could increase the load slightly, likely aiming for the lower end of that rep range, and repeat the cycle.
  
  I would recommend not to increase the load if it means you are doing so at the cost of reduced control, accuracy of tension towards the target muscle(s) or range of movement; I could increase the load on most of my lifts simply by reducing the ROM, a faster eccentric phase, greater reliance of the stretch reflex to help with the ‘bounce’ back up or involving other muscles to help with the concentric (lifting) phase.
  
  I think one of the most significant aspects of lifting that I love and one that is often overlooked, is that we can explore different loads and therefore reps for the same exercise; one day I could lift a certain weight for a specific exercise and the following week, if that same weight feels ‘too heavy’ for me (perhaps due to life or work stress, interrupted sleep or just my energy levels in general), I can simply reduce the load even by a couple of kg and either perform slightly more reps or implement some of the emthods previously highlighted to increase the intensity such as pausing slightly longer in the stretch position.
   
• Can I complete the Play program in a gym setting?
  
  Absolutely! The same essential equipment is not beyond any other program, and I know many of you follow along at your gym! Of course, you can incorporate many alternative pieces of equipment (as previously highlighted with some examples), so using each session as a template is a great idea! I recommend reading over the description of each session and/or listening to the introduction, whether you're training at home or in the gym, so that you know what moving patterns are ahead.
   
• What if I don’t want to build too much muscle?
  
  Trust me… it won’t happen! Ask any unassisted man or woman who has been lifting for many years, and they will tell you that building muscle mass takes consistency and intensity over time. Even with consistency, intensity, nutrition, and recovery, the amount of muscle most of us can build naturally is far from the images we may see online.
   
• But what if I just want to lose weight?
  
  Firstly, this question in itself, while extremely common and contains a nod to ‘bodyweight’ as it pertains to a number on the scale, I have yet to come across a situation where I would suggest having a goal of focusing on reducing bodyweight as the main objective… rather, a reduction in stored fat and growth of muscle mass. A simultaneous goal of reducing body fat and building muscle mass can completely change one’s mindset, actions and ultimately the health and aesthetic outcomes. There are scenarios where people have had a goal weight (or to be within a healthy BMI range), quickly reached the goal, not only had extreme challenges sustaining the weight loss and are left disappointed with their visual body composition due to losing a higher percentage of muscle mass compared to had they had the intent and plan of building muscle while reducing body fat.
  
  More recently, I have been receiving concerns from people who have lost an incredible amount of body weight in a very short time, having reached their goal weight and now fall within what is classified as a healthy BMI range, yet are still classified as having Normal Weight Obesity (NWO). NWO has been shown to carry similar increased risks as obesity for cardiovascular problems and higher mortality risk (7). This highlights that there is no quick fix, and often the health-promoting actions and habits we can implement during a fat loss phase can significantly change the outcome, not just to our physical health but also to our mental health and the likelihood of maintaining a healthier body.
  
  If I wanted to reduce a large amount of body fat, even a small amount, or maintain my levels of body fat, my training approach for hypertrophy would remain the same. What might change personally for me would be small adjustments to my caloric intake and perhaps also my movement outside of lifting, such as walking. I would definitely strive for consistency, rather than being perfect for a few days, which is not what I do most of the time. I would aim to focus on building daily habits, ticking my non-negotiables each day, making minor tweaks along the way, essentially ‘putting my head down’ and not letting myself become distracted with the latest promise of quick results.
  
  I highly recommend reading the article Weight Loss vs. Fat Loss: Does It Really Matter? It has been very useful for people in their approach. The simple answer to this question is yes; in fact, this distinction and differentiating can be significant! It can be the difference between someone essentially dieting for most of their adult life (losing and then regaining weight over and over) or improving body composition and long-term health while continuing to build healthy habits, feeling empowered, and living life to the fullest.
   

• Why aren’t the rest periods 2 minutes… even up to 5 minutes?
  
  I have been asked this more than a few times. The simple answer involves three primary reasons: 

  1. I don’t need a 2-minute rest between sets

  2. I don’t lift a heavy enough load to require it

  3. I don’t train for specific strength!
  
  I know I can lift significantly heavier if I perform barbell shoulder press compared to dumbbells, and could also lift heavier if I had more rest… therefore, if I were using a barbell, aiming for lower reps and had a rack that allows me to get into the set easier, I might prefer and even need more extended rest between sets. I also know I could use a barbell for RDLs and lift a heavier load. I also know that I could hip thrust double my bodyweight for perhaps 6-8 reps, but again, I prefer not to. But if I did and this was my training, I would require more rest. About 15 years ago, I explored deadlifts for approximately 3 months, focusing on 3-5 reps; however, I quickly reached loads that I did not feel comfortable with or wanted to progress further. This doesn't mean that I think strength-focused rep range is not a good idea (in fact, it has incredible benefits, is hugely popular, and I would recommend trying it!); it simply wasn't what I enjoyed or felt was worth the risk-to-reward on the long term (my personal opinion, of course)!
  
  Remember that your body does not know what weight you are lifting…but rather our proximity to failure and overall intensity.
  
  If Play were programmed with 2-3 minutes of rest in between, I would be sitting there waiting for no reason. I don’t lift heavy enough to warrant a rest of 2 minutes or more. While Play or any of the programs I share, are not specifically designed for strength gains, improvements in strength will still occur. My heart rate is elevated during a hypertrophy session. Still, towards the end of a set, my goal is that the target muscles become the limiting factor rather than a cardiovascular element.
  
  Please note: There is little to no evidence to suggest that women over 40 need to lift differently from men, or even how they might if they were in their 20s or 30s. We might want to, of course, but there is no substantial evidence to suggest otherwise. If you would like to learn more about the current evidence in this area, I highly recommend reading the following article: The many menopause do’s and don’ts.
   

• I’ve heard that we should perform X exercise in a certain way, but why does Caroline perform it differently?
  
  It’s essential to remember that there is no rulebook we must adhere to when performing movements. In fact, most of us will eventually undergo slight tweaks, depending on various factors. When it comes to learning the fundamental movement patterns, some general principles and considerations are important. Still, with experience, you will likely notice that you have your own preferred grip, stance, range of motion, even tempo, and preference between free weights and machines, as well as between dumbbells and barbells.
  
  In the real world, if you see someone performing a movement slightly different from what you might have seen discussed within a clip online, there is likely a rationale behind it, particularly if the person has experience in lifting. Even if we look at how different people run, while there are key principles, there is still much variability between individuals; from stride length, how their foot lands (ie, heel, forefoot or midfoot first), braking during each contact with the ground, posture of the pelvis and trunk…even the angle of bend at the elbows!
  
  You may see me performing an exercise in a way that may not feel comfortable for you. You may also prefer to use different equipment, such as a barbell or cable machine, over dumbbells. There are many ways to achieve hypertrophic outcomes, and I don’t think we should feel the need to conform to how someone else, who has no idea who we are, how we are built, or what we enjoy, tells us that we all should perform a movement the same way and that if we deviate, it must be wrong. You may notice that trainers/coaches, etc., who have not had the experience of being ‘on the floor’ or even who rely solely on the available research, can be more likely to present bold statements with high confidence. I enjoy reading research on all forms of exercise physiology and the science of movement; however, I also rely on my experience, so I am much less likely to be quite ‘black and white’, especially when combining theory and reality.
  
  Self-exploration through experience is highly valuable and should not be overlooked as a route to improve and progress. And I would always recommend making these workouts ‘your own’…these workouts hopefully help to provide structure. Still, please feel free to incorporate alternative or additional equipment, finish your set before or after the beep, perform more acclimation sets if you prefer, have a different position of your grip, move at a different tempo than me…the possibilities are endless!  

8. Tips for progress and recovery

Apply tension to target muscles

• Aim for local muscular fatigue rather than simply spiking your heart rate.
• Compound lifts like squats or chest presses might not isolate a single muscle the way lateral raises do, but they still target those primary muscles effectively; you may not feel your back muscles working during a single arm row, but they are, believe me!

Effort and mind-to-muscle connection

• Training near failure (especially on isolations) recruits more fibres. 
• Visualise your muscle lengthening (eccentric) and shortening (concentric).
• This mind-to-muscle focus often allows you to get more from each rep without continually needing heavier weights.

Range of motion (ROM)

• Use YOUR best ROM, factoring in mobility and comfort. Squatting “ass to grass” isn’t mandatory and could be detrimental if it causes discomfort.
• Consistency in depth/ROM from rep to rep is more important than forcing an extreme position. Always take those first few reps slowly, easing into the depth and maintaining control throughout.

Recovery matters

• Prioritising sleep is the number one in my book. Lack of sleep can have a considerable impact not only on your training but also on your nutrition and overall mood!
• DOMS is normal—especially if you’re new or returning. It typically subsides as you adapt. However, there may still be days when you feel like that previous leg session. 
• Nutrition—enough protein, quality macros, and overall energy—supports muscle gain or fat loss, depending on your goal.

Keep an eye on your recovery. Depending on how well you recover, you may need to adjust the days on which you train, such as incorporating more rest days or varying the loads for the same exercises from one week to the next.

And we actually build that muscle when we are away from those dumbbells!

9. Body composition and nutrition

• Resistance training (as we perform in PLAY and other programs/series/stand-alone workouts) helps you keep or build lean muscle while adjusting body composition.
• If your goal is to reduce body fat, nutrition should be a primary focus. Small changes—such as prioritising protein, higher-fibre foods, and limiting ultra-processed foods—can make a significant impact. And doing everything in your power to build muscle mass will increase the percentage of fat reduction compared to muscle loss. 
• If you want to build muscle without drastically changing weight, you’ll still benefit from perhaps a slightly higher protein intake and consistent training.
• It’s normal if your scale weight stays the same while your shape and muscle definition change, particularly if you don’t have a lot of stored energy. Muscles weigh the same as fat but take up less space.

I often mention “engineering your environment”, so you have healthier options readily available, loosely planning meals the day before (so you’re not left wandering, hungry, and improvising), and choosing whole, higher-fibre foods that keep you fuller. These small steps can significantly help achieve body composition goals, while also improving our health over time and enhancing our feelings of well-being.

The health and fitness industry can make it feel extremely complicated, but it doesn’t have to be, nor is it. The fundamentals, of which we all can acknowledge, are the most important!

10. Comparing to others

Depending on who it is, there might be someone who considers me strong, whereas there will also be people who think I am not very strong! There would be someone who thinks I have good muscle mass, whereas there will also be someone who thinks, ‘Do you even lift?’ Please don’t let images of what we see or videos of people training influence our thoughts. There is so much context behind why you might see someone lifting heavier weights, but also why you might be someone lifting a weight you consider to be ‘not as impressive’. The more I have learned, the less importance I place on the kg written on the dumbbell/barbell. Most important to me is consistency and longevity… and at the heart of this is enjoying what I do and minimising the risk of injury. I aim to run, walk and lift for as long as possible, injury-free. This, for me, is significantly more important than chasing a number written on my dumbbells.

The Play program is a fun 10-week program that incorporates various training intensity techniques. I intentionally put myself under zero pressure to lift heavier weights, particularly if it may increase the risk; in fact, I often purposely reduce the load to train using different rep ranges. However, on average, we naturally become stronger as our bodies adapt, and typically, those new to lifting will notice increases at a faster rate compared to those who have been lifting for a while.

11. The Play program calendar

Finding the calendar

You can find the calendars for all of the programs and series on CGX here: Where can I find the calendars for the programs and series?

Scheduling the program

To schedule the Play program to your CGX calendar, follow the step-by-step guide here: How can I schedule a workout, series or program?

Workout releases

Initially, new workouts are released on specific days (if you’re doing it at launch). They will always stay available once released.

Why can’t I access all 50 workouts at once?

To keep things fun and communal, we release them on set days on first launch. But once they’re live, they’re yours to complete on any timeline. There is no wrong or right way to work through this program! Three workouts per week, four or five… we all have different schedules, priorities, and even extra activities outside of lifting!

Weekly Play HQs

There will be a weekly HQ every Saturday evening where I will provide an overview of the week ahead, along with some tips, information related to upcoming articles, and sometimes just some things you might find helpful or thought-provoking.

12. Final thoughts and references

Remember, 10 weeks is only a snapshot of your overall fitness journey. And if you’re an advanced lifter, muscle growth will likely be now at a slower rate, as will increases in loads lifted, but every improvement counts!

The Play program is our first program of the year, and generally, January is a popular time to embark on a new challenge. The start of a new year has become synonymous with New Year’s resolutions, goal setting, and going ‘all in’, and although that motivation can initially make getting started feel easier and even exciting, having realistic goals, planning for those hurdles that will definitely arise and dismissing the need to be ‘perfect’ can be the difference between moving closer to your goal and actually reverting to ‘moving backwards’.

If this perhaps resonates with you, it might be useful to be aware of that ‘lull’ period we can often feel, which can appear after a few days or weeks when the initial ‘newness’ wears off. You can no longer rely solely on motivation; instead, your actions, the strength of your routine, the standards you hold yourself accountable to, and the ability to problem-solve when life throws a hurdle are needed.

I liken this to running a marathon; the start of a marathon can bring excitement, adrenaline, motivation, confidence and a strong sense of determination. These feelings can reappear when we are approaching those last few kilometres…we ‘see the light at the end of the tunnel’ and are less likely to stop until we reach the finish line. But it is that phase in between when we can really struggle mentally. The excitement has worn off, and you are wondering how you will finish when you aren’t even halfway. There are fewer spectators compared to the starting line, you feel tired, and the real work feels like it is just beginning…

This is normal and very common, so this is something to consider if this is the first program you want to complete. I would almost expect a period of having less motivation after the first few weeks. But once you get over them, you are on your way to completing it! As mentioned previously, even if it takes 11, 12, or 13 weeks to complete, you've done it!

I also encourage you to keep your expectations realistic. Muscle growth takes time—especially for experienced lifters. If you see someone with impressive muscles, they’ve likely put in consistent work for many years. Don’t worry about getting “too big” in just 10 weeks! Trust me, building large amounts of muscle quickly is actually extremely difficult, especially if you’re training naturally. So, let’s embrace the slow-and-steady approach and celebrate each marker of progress.
I hope you’ll enjoy the variety of this program! If you have been training with me for a while, you will likely have experienced these training intensity techniques and styles before, and I am sure you have your favourites!

Thank you for reading this guide and sharing my excitement for the PLAY Program. Here’s to an incredible 10 weeks of exploring how strong we are, while being excited about the strength, both mentally and physically, we can gain!

We all have an action-packed, muscle-building, and hopefully character-building 10 weeks ahead, beginning on Sunday, January 4th, and finishing on Friday, March 14th. And we will start day 1 with a leg day!

Resistance training and all types of exercise should ‘add’ to your life. Remember that having fun and staying safe should be at the forefront of your mind with every rep!

Cx

References

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• Fyfe JJ, Bartlett JD, Hanson ED, Stepto NK, Bishop DJ. Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training. Front Physiol. 2016 Nov 3;7:487. doi: 10.3389/fphys.2016.00487. PMID: 27857692; PMCID: PMC5093324.
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