Welcome to our workouts page!

In this section you will find our Ballistic Nutrition workout routines. Please feel free to add comments or ask questions. If you have a particular type of workout you would like posting then contact us and it may well appear on this page.

Remember the secret to success is persistance, intensity and variation!

Click headings to read article.


  • 5 Reasons To Use Kevlar N.O.

    You're training hard in the gym, getting proper nutrition (including pre and post workout shakes), giving your body the rest it requires between gym sessions but is there anything else you can do to accelerate gains? In short, YES, KEVLAR N.O. 1.


    For some people gaining size seems like an impossible task, packing on muscle to a skinny frame can take years and for some it may never be achievable. UNLESS YOU FOLLOW THE RIGHT TRAINING AND EATING REGIME. Despite what the magazines tell you or the steroid users recommend, the only way to pack on real size to that skinny frame is compound exercises and eating massive amounts of healthy protein rich foods.


    This intermediate/Advanced mass building workout is a 4 day split routine. That is, the body parts trained are split and trained over 4 days. The goal of this workout is to be build muscle mass.


    Melt away those love handles you 've accumulated over the christmas period with this super intense fat burning workout. It incorporates multi joint explosive moves to to get your metabolism sky high and burn more calories. This workout is grueling but very effective, do this workout 3 times per week to shift any stubborn fat.

  • 3 day Split Muscle mass Building Workout

    This intermediate mass building workout is a 3 day split routine. That is, the body parts trained are split and trained over 3 daysThe goal of this workout is to be build muscle mass. All rep timings are 2-1-2 (whats rep timing?) unless stated in the notes and all rest times are 1 min 30 seconds between sets and 2 minutes between exercises.

  • Full Body beginners work out

    This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session. Beginners should use a workout like this before starting a split routine.


    Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.

RSS Feed

Rep Timing.

Rep timing is exactly that, timing of your reps. A rep is a repetition of movement of the weight. For example, on a bench press it would be lowering the weight down, pausing, then pressing the weight back up. How you time reps is very important, much more important than most people think.
Most of the time you’ll see rep timing displayed as 3 numbers, such as 2-1-2. This simply means that the first phase of the movement should take two seconds, the middle phase (or “top”) of the movement should take one second”, and the final phase should take two seconds.
For an example the bench press, as you lower the weight down count “one one thousand, two one thousand” in your head. Once your get to the end the bar should be just above your chest. Hold it there for a count of “one one thousand”, then raise it to a count of “one one thousand, two one thousand”.
Rep timing dictates how long your target muscles will be under stress from the weight. Slowing down the rep timing will mean your muscles are under stress longer, and have to work harder. Slower rep timing also makes it more difficult to cheat and use improper form.
For those looking to build muscle, slower rep timing is generally better. The standard rep timing for bodybuilders is 2-1-2.

These workouts are offered for free with no guarantee of results, good or bad, and are offered as an "interest" subject. If you choose to use any of the workouts you do so at your own risk. It is advised that if you are training, you do so in a safe environment and take all necessary safety precautions. If you are new to training, please check with your GP first as your health may be at risk if you have an underlying condition.