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FSF
Week 1
FITTER
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ATHLETE
Week 1 of 10 — FITTER Level
Programme Progress
10%
3
Done
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Left
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Streak
1
Week
Today's Session
Day 1 — Foundation Lower
💪
LOWER BODY STRENGTH
Squat · Hinge · Lunge · Core
"The foundation you build in Fitter is what everything else stands on. Do it properly."
— Dominic Plumb
Training Plan
Foundation
Week 1 of 10
3 x 6-8
tap +/- to change week
Progress Tracker
My Transformation
Body Measurements
Weight
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Waist
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Chest
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Arms
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Thighs
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Hips
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Personal Bests
Back Squat
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kg
Deadlift
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Bench Press
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kg
Overhead Press
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Log Week 1
Weight (kg)
Waist (cm)
Chest (cm)
Arms (cm)
Thighs (cm)
Hips (cm)
Strength PBs
Back Squat (kg)
Deadlift (kg)
Bench Press (kg)
Overhead Press (kg)
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Weekly Check-In
Message From Dominic
"Send me your weekly check-in. Be honest — what is hard, what is working, how is the nutrition. That is how I adjust your plan and get you the best results."
Dominic Plumb
Energy This Week (1-10)
Sleep Quality (1-10)
Nutrition Adherence (1-10)
How Did Training Feel?
Questions or Issues
This Week Wins
Direct Contact
dominicplumb@gmail.com
@_fitterstrongerfaster
Programme Levels
Your Journey
FITTER
3 Days Per Week — Foundation
ACTIVE
3 training days per week
Heavy compound lifts with tempo
Progressive loading 3x6-8 to 6x6 to test
Prep circuits before every session
Light finishers on every day
5RM strength test at Week 5 and 10
STRONGER
4 Days Per Week — Build
LOCKED
4 training days per week
Olympic lifts — power clean, hang clean, snatch
Plyometric contrast pairs
Bag work and pad work rounds
Circuit finishers with sleds and battle ropes
3RM test plus 2km row and 5km run
FASTER
5-6 Days Per Week — Elite
LOCKED
5-6 training days per week
Full Olympic lifting programme
EMOMs, AMRAPs and Tabata in every session
Bodybuilding contrast training
Competition prep conditioning
Full workout tests every 5 weeks
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