What a Full Week at Hammer’s Looks Like (Weekly Training Program)
With so much to do at Hammer’s Gym we thought we’d showcase what your week at Hammer’s can look like! Here’s a flexible example to get you started, with balance between training, skill-building, and recovery.
Monday: Strength Training + Sauna
- Hit the weights: Focus on major lifts (squats, presses, rows).
- Infrared Sauna (20-30 mins) post-workout for muscle recovery and stress relief.
Tuesday: Muay Thai or Boxing + Core
- Join a Muay Thai or Boxing class: Build cardio, learn technique, and torch calories.
- Core circuit: 15 minutes in the functional zone.
Wednesday: Active Recovery + Mobility
- Light cardio (bike, walk, or row for 20-30 mins)
- Stretch and roll out in the recovery area.
- Massage Chair Session to unwind.
Thursday: BJJ + Pull Day
- Brazilian Jiu-Jitsu: Great for full-body strength and mental focus.
- Strength Training (Upper Pull focus) if time allows: Think deadlifts, pull-ups, rows.
Friday: HIIT or Group Fitness + Cold Plunge
- Join a high-intensity fitness class (circuit, cardio, etc.).
- Cold plunge session to reduce inflammation and boost mood.
Saturday: BoxFit or Open Gym
- BoxFit class if you’re keen on HIIT training.
- Or use open gym time for skill work or a fun finisher.
Sunday: Sauna + Total Reset
- Infrared Sauna to finish strong and kickstart recovery.
- Light stretching, deep breathing, and prep for the week ahead.
Tips to Make It Stick
- Start with 3-4 days/week, then build up.
- Mix combat sports + strength + recovery for total-body benefits.
- Use the cold plunge and sauna strategically—they’re not just luxuries; they’re tools.
- Don’t be afraid to try something new each week (one Muay Thai class could lead to a whole new obsession).
Final Thoughts
Hammer’s Gym gives you everything you need to level up: elite equipment, world-class coaches, intense classes, and recovery tools most gyms only dream of. The key is using it all intentionally.
So if you’ve been hitting the same bench press and treadmill loop, now’s the time to shake things up. With the right weekly plan, you won’t just go to the gym—you’ll train like an athlete, recover like a pro, and feel like a badass.
Want help designing your personal plan? Ask our trainers at the front desk or drop in for a free consult—we’ll help you make the most of it.
