The game plan
Workout Plans
10 reps a move. As many rounds as you can. The goal isn't a rep range, it's hitting 8/10 on your day.
Patrick's Session
What Patrick actually does. Gym with a pull-up bar.
- 01Muscle-ups / pull-ups (or a mix)×10
One exercise — whichever you do that round.
- 02Chest press×10
- 03Bicep curls×10
- 04Push-ups×10
Sometimes mountain climbers mixed in between reps.
- 05Decline crunches and/or leg raises×10
No fixed set count. Go round after round until you've pushed as far as you can. Volume is the aim.
Log this in Lift — blank reps & kgOpens the workout in Vanguard Lift with every move loaded. You fill in the numbers.
Why volume, not sets
Every rep adds to your total kg. Pull-ups, chin-ups, dips and muscle-ups count your bodyweight. Log it, and the Health Hub turns your day into a score out of 10.