Its finally here! The ultimate multi gym workout program/programme. So far in my life I have owned 3 multi gyms so I have done many multi gym programs. I have always wanted to create fresher and newer multi gym workout videos for my youtube content, but there was always something stopping me from doing them. I didn’t own a multi gym anymore 😂. Well now that has all changed because two months ago I picked up a great multi gym from a friend who wasn’t using it.
If you don’t own a multi gym yet check out my MULTI GYM BUYERS GUIDE!
After cleaning it up and putting it together I sat down and started designing The Ultimate Multi Gym Workout Program. I wanted to create a program/programme that suited all types of fitness plans for example, someone wanting to tone up and someone wanting to get bigger would be doing different types of training. Well in this program you get to chose your fitness goals simply by picking the bulking or ripping exercises. You can even do a bit of both by just following the program/programme.
If you do not own a Multi Gym you can check out my recommendations below or click HERE to jump straight there. Also you may want to check out my 12 WEEK PROGRAM which you can do without weights.
The Ultimate Multi Gym Workout Program
Here’s how to start. The process is simple, just screenshot or print off the multi gym program below. It will show you what workout videos to do from the you tube playlist below on what days. The program starts off by getting you used to a few exercises over the first few weeks. Start with light weights and build your stamina and power in the first 2 weeks. Do not over do things because you may cause an injury which would slam the brakes on to your whole fitness plan. The workout videos can be found in the programs playlist below or direct on the Fitness 1st Steps youtube channel.
Changing the program/programme
You can chop and change this program around to suit your lifestyle. Some people work all weekend and have a day or 2 off in the week. So day 1 doesn’t have to be Monday. Also you may have more time on certain days so you can fit more exercises in on one day like the later weeks.
I will be adding many extra workout options to the workout program over time. This will be good for adding variety to your fitness plan keeping things interesting without a doubt. Also I will be doing other multi gym videos for maintenance, adding extra weight and stripping my multi gym down and customising it. Subscribe to my newsletter below and I will personally notify you when these are done.
The Progress Sheet
Here is a progress sheet to help you keep track on your progress and the weights you are lifting. At first it can be confusing because there are so many different exercises and its not all about lifting as heavy as you can. Keeping a reference of the weights you are lifting will speed things up the next time you do the workouts. After a while you will know exactly what you are lifting so you wont really need this. Also you could just jot it all down on a piece of paper.
The Multi Gym Workout Playlist
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A big THANK YOU to anyone who buys me a coffee!
The Attachments used
Here you will find all the attachments used within the multi gym workouts, but you can make do with what you already have. I tried to keep things minimal within the program by just using a few attachments. I have researched the best deals on Amazon so I will create the list via those links of what was used. As an Amazon Associate I earn from qualifying purchases. Always check the full details on Amazon.
Nylon Handles
You will definitely use these nylon handles a lot. You can buy these single but for this price I personally would get the 2. By owning 2 of these you can do away with the V Handel as I show you in one of the videos. We also use 2 of these for the close grip bench press.
The V Handle
The V Handle is a great long lasting multi gym attachment, however as I said above you can get away without it if you have the 2 nylon handles.
Ankle Straps
Ankle Straps are a must for the multi gym workouts. These not very expensive ones seem to be very sturdy and getting 2 will save on swapping from leg to leg.
Chain for Multi Gym
5mm x 1.5m chain. This chain is long enough to do what we want with it. However sometimes you may fold it in half or more. Make sure you check the setting on Amazon as you can buy longer ones which you don’t need. It would be good if you could get this one and a half a meter one.
Multi Gym Short Bar
The short bar is used a lot during the multi gym workout program, but most multi gyms come with a short and long bar so you’ve probably got one. You can get away with just using the long bar if needed.
Multi Gym Long Bar
You probably already have a long bar as I said above, but here’s one if you don’t. The long bar is handy for doing wide grip exercises as you will see in some of the workout videos.
Snap Hooks
You will always need a few hooks or clips. Here you get 6 snap hooks which can carry far more weight than the multi gym has. The spring loaded snap connection will save a lot of time too.
My Multi Gym Choices
Just in case you don’t own a multi gym yet. The one thing I always say when looking into buying a multi gym is make sure it has plenty of weight. I just see a massive very expensive one on Amazon which was well over £1000. The description did not mention the weight on the weight stack so I went into the questions asked. It turns out it only had 45kg and when answering the question the seller said “unless you are Hercules you wont need more than that” Well that is so wrong. Most people will easily need more than that to bench press, leg press and do lat pulls. A big part of weight training is building muscle to lift heavy weight. So here are the ones I would go for.
Multi Gym 1
This would be my number 1 choice of multi gyms. It has a lot of good extras but it does take up more space. It has 100kg which is really good for a multi gym. It has a stepper and a leg press on the sides which you would use a lot. MUCH better than the one I bought years ago for the same price.
Multi Gym 2
My second choice
Multi Gym 3 & 4
My last 2 choices are purely based on the low cost and amount of weight on the stack. The first thing to check when looking at a multi gym is the weight. Trust me when I say the more weight the better. The York has 100kg but I cant see the price at the moment so that’s something you need to check.
RESULTS
This is my son Louis, These are his before and after pictures which he posted on Instagram thanking me for my help. First he completed my 12 WEEK NO WEIGHTS PROGRAM. He did use some light 3kg dumbbells but which I advised but he had a choice not too. The he started my 15 WEEK WEIGHTS PROGRAM and this after picture was taken about half the way through that program.
I am showing you this because although Louis done all his weight workouts with a bench and free-weights they are still the same workout routines or very similar to the ones here on the multi gym workout program.
IS THERE A DIET PLAN WITH THIS EXERCISE PROGRAM/PROGRAMME?
There is no diet plan for this program/programme but here are some pointers for you to screenshot and work into your new lifestyle. Diet makes a massive difference to your progress-
- Try some high protein foods in your diet throughout this program if you are bulking more than ripping.
- Avoid fatty foods
- Steer clear of sugary foods
- Always eat loads of fruit, veg and salads
- Eat brown bread NOT white
- Don’t touch sugary drinks(no added sugar or diet drinks are ok)
- Grill foods instead of frying
- Try vegetarian equivalents to the foods you like
- Lower your carbohydrate portions
- Keep an eye on alcohol consumption
- I have listed a few good diet books for your Kindle or paperback HERE! Click the Fitness and Health category.
Keep all this in mind and slowly change your lifestyle, fitting things around your healthier diet and your exercise, NOT the other way around. Also as this exercise program involves a fair bit of heavy weight lifting, make sure you are getting enough protein. As I said above, I eat a normal diet but I have 2 scoops of protein in my shake in the mornings.
After Week 10 of The Ultimate Multi Gym Workout Program
Once you have completed 10 weeks of The Ultimate Multi Gym Workout Program you need to maintain what you have achieved. Maybe your goals have not 100% been reached yet and you need to carry on with your fitness program. However you should by now have a very good idea on what you are doing and how you are doing it.
AFTER The Ultimate Multi Gym Workout Program
You can always keep doing weeks 7,8,9 and 10 of the ultimate multi gym workout program. I am about to lose everything due to covid and Brexit but I will always try to help you guys out like I have done for years. STAY SAFE!
