3 Month Fitness Programme

This programme is designed to rebuild structure, routine, and dopamine through consistent training and daily movement. It is not about extreme results. It is about stability, discipline, and momentum. If you are experienced in the gym, please feel free to amend this workout to your ability.

Why focus on fitness during sobriety?

 

What This Programme Does for Your Body

• Improves circulation and daily energy

• Strengthens muscles and joints safely

• Supports sleep and recovery

• Keeps the body regulated and functional

What This Programme Does for Your Mind

• Restores natural dopamine through effort

• Reduces anxiety and mental chaos

• Builds confidence through consistency

• Creates structure the brain can rely on

The Goal is to show up daily. Train with control. Walk every day. This programme rebuilds a stable operating system for long-term recovery.

Monday

 

Chest & Biceps | Run

• Machine Chest Press – 3×10

• Incline Dumbbell Press – 3×10

• Pec Deck / Chest Fly – 3×12

• Dumbbell Bicep Curl – 3×12

• Hammer Curl – 3×12

 Machine Chest Press

• Sit with handles at chest level

• Push forward until arms extend

• Slowly return under control

Incline Dumbbell Press

• Bench set at slight incline

• Lower dumbbells to upper chest

• Press up without locking elbows

Pec Deck / Chest Fly

• Arms slightly bent

• Bring handles together in front of chest

• Squeeze chest, then slowly open

Dumbbell Bicep Curl

• Palms facing forward

• Curl up while keeping elbows still

• Lower slowly

Hammer Curl

• Palms face upwards

• Curl straight up

• Control the way down 

Tuesday

 

Back & Triceps 

• Lat Pulldown – 3×10

• Seated Cable Row – 3×10

• Assisted Pull-Ups or Pulldown – 3×8–10

• Cable Tricep Pushdown – 3×12

• Overhead Tricep Extension – 3×12

Lat Pulldown

• Pull bar to upper chest

• Squeeze shoulder blades

• Control the return

Seated Cable Row

• Sit tall, chest up

• Pull handle to your waist

• Don’t lean back too far

Assisted Pull-Ups / Pulldown

• Pull elbows down toward ribs

• Chin toward bar

• Slow, controlled reps

Cable Tricep Pushdown

• Elbows locked at sides

• Push bar straight down

• Fully extend arms

Overhead Tricep Extension

• Elbows point upward

• Extend arms until straight

• Lower behind head slowly

Wednesday

 

Legs

• Leg Press – 3×12

• Seated Leg Curl – 3×12

• Leg Extension – 3×12

• Walking Lunges – 3×10 each leg

• Standing Calf Raises – 3×15

Leg Press

• Feet shoulder-width apart

• Lower sled until knees bend

• Push through heels

Seated Leg Curl

• Curl pad down using hamstrings

• Pause briefly at bottom

• Control the release

Leg Extension

• Extend legs until straight

• Squeeze quads at top

• Lower slowly

Walking Lunges

• Step forward and lower back knee

• Push through front heel

• Alternate legs

Standing Calf Raises

• Rise onto toes

• Pause at the top

• Lower fully

Thursday 

Shoulders | Run

• Seated Dumbbell Shoulder Press – 3×10

• Lateral Raises – 3×12

• Front Raises – 3×12

• Rear Delt Fly – 3×12

• Shrugs – 3×12

Seated Dumbbell Shoulder Press

• Dumbbells at shoulder height

• Press straight up

• Lower under control

Lateral Raises

• Raise arms to shoulder height

• Slight bend in elbows

• Don’t swing

Front Raises

• Lift dumbbells straight forward

• Stop at shoulder level

• Lower slowly

Rear Delt Fly

• Bend slightly forward

• Raise arms out wide

• Squeeze upper back

Shrugs

• Lift shoulders straight up

• Pause briefly

• Lower slowly

Friday 

Friday – Full Body (Light & Controlled)

• Chest Press Machine – 3×10Lat Pulldown – 3×10

• Seated Dumbbell Shoulder Press – 3×10

• Cable Row or Machine Row – 3×10

• Plank – 3×30–45 seconds

Chest Press Machine

• Same form as Monday

• Light weight, smooth reps

Lat Pulldown

• Focus on slow control

• Feel your back working

Seated Dumbbell Shoulder Press

• Lighter than Thursday

• No locking elbows

Cable / Machine Row

• Pull to waist

• Squeeze shoulder blades

Plank

• Body in straight line

• Tight core & glutes

• Breathe steadily

Saturday

Outdoor Walk or Run- 3-5-10k

If you have access to a swimming pool, sauna, spa- this is also very beneficial. (Self care)

Non-Negotiables:

 

10,000 steps every day.

Walking is mandatory in this programme. It regulates dopamine, calms the nervous system, reduces cravings, improves mood, and reinforces discipline. This is not cardio punishment — it is mental hygiene.

3 runs of either 3,5,10k run per week, listen to your body, if you can give more do more, it is a major part of recovery.