1. What is the FUEL program?

FUEL Reignite.

Ready for FUEL… this time, 10 weeks?!

The original FUEL 6-week series has always been one of the most popular on YouTube! And in recent years, it has also been the most requested as a program here at CGX!

I am absolutely thrilled to be able to share with you the NEW FUEL 10-week program here on CGX!

If you are one of the thousands of people who have completed the FUEL series, there will certainly be an element of nostalgia with the FUEL program!

I can confirm we will not be doing sprawls in ‘every’ workout… but this YT comment 3 years ago from @vophie sums up her thoughts, lol!

“This series should be called SPRAWL!”

Yet, hypertrophy training will still be at the heart of the FUEL program, as with every other program!

The FUEL program will consist of 5 workouts per week. However, it can be completed if you train three or four times per week. Each workout is approximately 30 minutes in duration, excluding warming up, cool-down, and a brief introduction where I provide an overview of the session ahead.

The focus of FUEL will involve:

• The building of muscle
• Increasing strength
• Improving stability
• Increasing muscular & cardiovascular endurance
• Overall performance improvements and increased fitness

How will FUEL do this?

• A combination of added resistance and bodyweight-only exercises
• Multi-directional movements
• A combination of full-body, compound, and isolation movements
• A combination of lower, moderate and higher intensity
• Short work periods, shorter rest!
• But also longer work periods, and still shorter rest!
• Intentionally seeking out the ‘stretch reflex’ and other times, incorporating isometrics (or a short pause) to reduce this, depending on different factors

We have one upper-body workout per week, two lower-body workouts, one full-body session, and one HIIT and/or cardio session; hence the structure of the suggested calendar. We have 4 consecutive days of training, then a rest day before and after the weekly full-body session.

Each upper-body-specific session will generally be all-encompassing.

The lower-body sessions could again be an all-encompassing session or focus more on the hamstrings and quads, 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), for example, rest periods may 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.

The FUEL program combines cardio elements with shorter, higher-intensity bursts in some workouts, while still incorporating elements to build muscle and strength. Every workout is different within the FUEL program!

There will be variability in FUEL across muscular strength, muscular endurance, power, and cardiovascular training.

There will also be slightly more bodyweight movements than recent programs, specifically sissy squats and push-ups… so we will likely get even better at these!

We will use all three of the body’s energy systems to FUEL each session and increase the overall efficiency of all three.

Sprinting, HIIT, explosive movements, and often the first few reps of a traditional compound movement are examples of the phosphagen energy system, which fires up fast-twitch muscles. It is immediate and fast-acting, whilst quick to diminish, as you probably well know! A rest period is needed after such a high-intensity session! An example is a very short work period, such as 10 seconds!

Once the initial, instant energy system is utilised, the glycolytic system kicks in for slightly longer movements, such as towards the end of a set in resistance training, longer sprints, and complexes! In the context of these workouts, it may range from 30-second sets to 2-minute complexes!

And then we have the aerobic energy system, which requires oxygen (oxidative), such as longer-distance running, but in this context, longer complexes and circuits!

We will be using all three energy systems throughout, but at very different ratios throughout this program.

The work-to-rest ratios will vary, as will the overall format of the workouts.

Some days, heavier weights and more rest, whilst other sessions, lighter weights or bodyweight with limited rest periods.

Often, muscular endurance can be overlooked; however, studies have shown that the ability to continuously contract (dynamically or statically) and utilise a muscle(s) over a longer duration is a key component of physical fitness with associated improvements to overall quality of life due to not only strengthening the muscles but also the bones, tendons and ligaments. These components can lead to improvements in overall body composition, reduce the risk of injury, and promote longevity in training and exercise, all of which are associated with an improved quality of life. I am a big advocate of training in different rep ranges (and ranges of movement and load)!

Balance, coordination, and reaction timing are all aspects that will benefit from training across various modes.

Regarding finishers, they vary in FUEL! It might be sprawls or burpees to hit the cardiovascular system, or it may be banded bridge burnouts… which can ALWAYS be made easier. BUT if you are pushing against the band as hard as you can and fully contracting at the top, this will completely fatigue the glutes and abductors! If you don’t find it as challenging as you would like, consider performing each rep with that bit more intent and control, as it is too easy to just lift hips up and down… and we can sometimes be talking about literally millimetres that make a big difference to the amount of mechanical tension generated and where this tension is!

2. Who is the FUEL program for?

FUEL is for anyone who has experience with resistance training and wants to continue building strength, increasing muscle mass, challenging their level of cardiovascular fitness, who likes variety, cardio within some of their workouts, is seeking a weekly cardio specific workout and who 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, IRON PRO, or, of course, FUEL!
 

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

You may notice that the likes of IRON PRO have been classified for both Beginners and Intermediate/Advanced Users, whereas FUEL 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). Some sets will last over 2 minutes.

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 that deviated from more traditional compound movements (not necessarily a bad thing!) with less experience across different rep ranges, rest periods, tempos, or even by exploring methods to increase ROM.

When it comes to FUEL, 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, which are 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 that would be highly recommended:

• Barbell (I use a 4-ft barbell, ~8.4 kg). To highlight, this is not necessary, but it does make it easier to get the load into position. A barbell would be used only for bridges or hip thrusts, and a dumbbell can therefore still be used instead
• 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
• A stepper/stable box for step-ups. The step-ups will always be bodyweight only. An alternative to this could be a lunge variation that preferentially targets the quads, such as a closer stance lunge
• Push-up bars, dip bars, wedges—fantastic for advanced variations
• Stability ball for hamstring isolation. If there were one piece of additional equipment to recommend, it would be this. You can perform hamstring lifts (double or single leg) instead of rollouts
• 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 as needed. 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 FUEL program!

You will notice that I will use an adjustable bench during The FUEL program, as I did in The IRON PRO Program. This is NOT necessary! I could swap this for a regular flat bench or a mat and my high-back dining chair, and it wouldn’t affect my 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 farther from the glutes to place greater demand on the hamstrings. Another alternative is using 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 triceps 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 instead of 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 for its 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 (although there will be plenty of side delt work for most of us)!

6. Warm up & cool down

There will be a suggested full-body warm-up, 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.

Warm up your entire body before every FUEL program session, as some movements involve the upper body on lower-body days and vice versa.

A simple cool-down routine will follow each completed session, but it is optional, as you prefer your own method or wish to spend more time on your mat!

7. Frequently asked questions

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

7.1 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 complete these programs in exactly 5 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!

7.2 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

7.3 Will the program include finishers?

Oh, yes—absolutely! Sure, it wouldn’t feel the same without a wee finisher! 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 when choosing the finisher!

7.4 What about cardio or abs?

There is a ‘specific’ cardio session once per week (on a Sunday, as per the suggested calendar) within FUEL, and of course, you can incorporate any other or additional cardio you prefer! 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 that is external to FUEL, 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 your goals and, therefore, your priorities. 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 rather than being out of breath. I have referenced below a few studies highlighting the cardioprotective effects of resistance training; if you wish to explore further, see (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 that intensity may be less of a consideration, while the volume of cardio may be more important. 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 whether there are any adjustments I can make to improve recovery and time between exercise bouts.

During the cardio/HIIT sessions, you will likely notice there are some movements where you simply need to move at a slower pace due to being slightly more technical, such as kick thrus… this is completely normal and just try to go with the flow! If you are unsure about any movement, simply slow it down! Over time, you will likely increase your speed.

Please never feel any pressure to move at a certain pace. What is a challenge for you may be different to me; you may perform more reps per set or more… just like you may lift heavier than me on some lifts or lighter!

There will be some ‘ab-specific’ work throughout the program. Although ‘ab-specific’, we will also demand that the ENTIRE core work during many of these movements.

7.5 Is there jumping within the FUEL program?

I will be completing movements that involve jumping; however, if you prefer not to jump, you can simply ‘leave out’ the jumping element. An example would be the burpee: you can step back into the plank and step in to stand, and when it comes to the jump at the top of the movement, you can simply leave it out. Another example would be squat jumps; a great alternative would be to simply perform a squat, while still aiming to accelerate ‘out of the hole’ faster than in a regular squat. 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. 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 closer-stance lunges.

There will be NO jumping with weights at any point.

Simply put, I will be jumping at certain points (primarily during the HIIT/cardio session), but this is optional!

7.6 What weights will Caroline be using?

I will be using a range of weights, from 4.5kg / 10lb dumbbells to a 59kg / 130lb barbell.

Typically, the lighter weights, such as 4.5kg, will be for my lateral raises and rear delt flyes.  

In the introduction, I will outline the majority of the weights I use and provide an overview of the workout's structure, along with tips for execution. Within the description box below each workout, during the introduction to the workout and at a point on the screen, I will provide references to the weight I am using, so it may help you select a weight that is relative to you, your experience, energy levels, and the equipment you might want to use. However, during the actual workout, I may adjust the load depending on how I feel, increasing or decreasing it, and this also will be highlighted on the screen. 

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 kg and 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.

The box I use for my step-ups is 50 cm (20 inches) in height.

7.7 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 at a higher intensity than 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 become more ‘precise’ with the direction of the tension; 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 4.5kg 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.

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 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 methods previously highlighted to increase the intensity such as pausing slightly longer in the stretch position.

7.8 Can I complete the FUEL 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.

7.9 What about 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. And even with consistency and intensity, along with nutrition, recovery, etc., the amount of muscle most of us can build naturally is far from the images we may see online!

7.10 But what about 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, but have 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 if 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 a significant amount of body weight in a very short time, reached their goal weight, and now fall within the 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 body fat levels, my hypertrophy training approach would remain the same! What might change personally for me would be small adjustments to my caloric intake and, perhaps, to my movement outside of lifting, such as walking. I would definitely strive for consistency rather than perfection 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 differentiation can be significant! It can be the difference between someone essentially dieting for most of their adult life (losing and regaining over and over) and improving body composition and long-term health while continuing to build habits forever, feeling empowered to live life to the fullest.
 

7.11 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 is threefold: first, I don’t need a 2-minute rest between sets, and second, I don’t lift a heavy enough load to require it. Number 3 is that 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 a 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 in 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 any of the programs here on CGX 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 the FUEL program, or any of the programs I share, is 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, I aim for the target muscles to become the limiting factor rather than cardiovascular factors.

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 may want to, and of course, there are many benefits to this, 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 that has been extremely useful for many:
 

7.12 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 learning 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 a cable machine, rather than 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 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:

• During the main lifts, 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) may help recruit 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 slower, ease into the depth and maintain 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. But there might still be days when you feel 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 all of the programs here at CGX in one way or another) 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-rich and 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 the amount of 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 and well-being over time.

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, some might consider me strong, while others might 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.

All of the programs available here on CGX have hypertrophy training at the core. 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 notice an increase at a faster rate than those who have been lifting for a while… so if you are relatively new to lifting, enjoy these new gains!

11. The FUEL 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 FUEL 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 FUEL HQs

There will be a weekly HQ each Sunday evening (UK time) where I will provide an overview of the week ahead, along with tips, information on upcoming articles, and sometimes just 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!

I look forward to hearing your favourite day of the week… will it be the upper body session, the full body session with slightly longer duration sets and a higher rep average, or the cardio/HIIT session, which will be packed with variety and fast-moving sets!

I am excited to share day 1 with you all and get started! However, I just wanted to touch upon something that is extremely common in life; a ‘lull’ period we can often feel, which can appear after a few days or weeks when the initial ‘newness’ wears off and you no longer can rely on motivation… rather 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 can bring excitement, adrenaline, motivation, confidence, and a strong sense of determination. These feelings can reappear as we approach the last few kilometres… we ‘see the light at the end of the tunnel’ and are less likely to stop until we finish. But it is that phase in between when we can really struggle mentally. The excitement has worn off; you are wondering how you will finish when you aren’t even halfway; there are fewer spectators than at the starting line; you feel tired; and the real work feels like it is beginning…

This is normal and very common, so consider it 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 this, 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 FUEL 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 Monday, September 7th 2026, and finishing on Sunday, November 15th 2026. 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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• Dominique Hansen, Ana Abreu, Patrick Doherty, Heinz Völler, Dynamic strength training intensity in cardiovascular rehabilitation: is it time to reconsider clinical practice? A systematic review, European Journal of Preventive Cardiology, Volume 26, Issue 14, 1 September 2019, Pages 1483–1492, https://doi.org/10.1177/2047487319847003
• Mads Bloch-Ibenfeldt, Anne Theil Gates, Karoline Karlog, Naiara Demnitz, Michael Kjaer, Carl-Johan Boraxbekk - Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT: BMJ Open Sport & Exercise Medicine 2024;10:e001899.
• 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.
• Lahav Y, Kfir A, Gepner Y. The paradox of obesity with normal weight; a cross-sectional study. Front Nutr. 2023 Jun 9;10:1173488. doi: 10.3389/fnut.2023.1173488. PMID: 37360304; PMCID: PMC10287971.