Expert Training Meets Science-Based Results with our Pre Made Workout Plans

Easy to follow workouts

Peak Training UK can also tailor you a new specific workouts based on what you want to achieve. We can also work around you and any ailments or injuries.

Peak Training Pre Made Workout Plans

Tailored, science-backed workout plans represent the intersection of physiological research and individual bio-mechanics, moving far beyond generic "one-size-fits-all" routines. By leveraging core athletic principles such as progressive overload and specificity, these bespoke programs are engineered to align with your unique metabolic profile, injury history, and specific goals—whether that involves hypertrophy, cardiovascular endurance, or functional longevity. Rather than relying on guesswork, a truly bespoke plan utilizes data-driven adjustments to rest intervals, volume, and intensity to bypass plateaus and maximize efficiency. This personalized approach not only optimizes physical results but also enhances long-term adherence by creating a sustainable, engaging roadmap that evolves alongside your progress, ensuring every minute spent in the gym serves a direct purpose for your health and performance.

Bulk to Hulk Peak Plan

£180.00

The Viking Plunge Plan

Safety Check: If this is a cold plunge pool (below 60°F / 15°C), keep your workout under 10–15 minutes and focus purely on fast, dynamic movements to keep your core temperature up. If it's a standard heated or room-temp plunge pool, you can follow the full routine below.

The Plunge Pool High-Resistance Routine

Perform each movement for 45 seconds, followed by 15 seconds of rest. Complete the circuit 3 to 4 times.

1.Pool Jacks:Warm-Up / Cardio.

Stand in the center of the pool with water at chest height. Perform standard jumping jacks. Push your arms down through the water with force, forcing your upper body to fight the water's drag.

2.Submerged Squat Jumps:Lower Body Power.

Lower yourself into a deep squat until your shoulders are almost under water, then explode upward, jumping as high out of the water as you can. Land softly on the pool floor and drop right into the next squat.

3.Water Chest Flyes & Rows:Upper Body Resistance.

Stand with a wide, stable stance. Extend your arms out to the sides just under the surface of the water, palms facing forward. Bring your hands together dynamically in front of your chest (Fly). Flip your hands so palms face outward, and pull your arms back to the starting position (Row).

4.High-Knee Pool Sprints:High-Intensity Cardio.

Sprint in place, driving your knees up toward your chest as high and fast as possible. Pump your arms underwater to help stabilize yourself. The faster you move, the harder the water will push back.

5.Gutter Hold Core Tucks:Core / Abs.

Hold onto the edge (or coping) of the pool with your back facing the wall. Float your legs out in front of you. Use your lower abs to pull your knees tightly into your chest, then extend your legs straight back out against the water's resistance.

3 Tips to Make it Harder

Cup your hands: Open hands let water slip through. Keeping your fingers tightly together or cupping your palms dramatically increases drag.

Accelerate: Water resistance increases exponentially with speed. Double your speed, and the exercise becomes significantly tougher.

Add water dumbbells: If you have them, foam aquatic dumbbells (like the ones shown in the image above) create massive buoyancy resistance when you try to push them down into the water.