With so much on offer at Hammer’s Gym, members often ask how it all fits together. Here is a flexible weekly training plan that shows what a full week at Hammer’s can look like, balancing strength, skill work, conditioning and recovery. Treat it as a template rather than a rule: pick the days that suit your schedule and swap sessions freely. The point is to use the whole gym intentionally instead of repeating the same bench-and-treadmill loop.
Monday: strength training and sauna
Start the week on the weights. Focus on the major lifts (squats, presses, rows) for 45 to 60 minutes using the framework in our balanced gym program guide. Follow it with 20 to 30 minutes in the infrared sauna for muscle recovery and stress relief.
Tuesday: Muay Thai or boxing plus core
Join a Muay Thai or boxing class to build cardio, learn technique and burn a serious number of calories. Finish with a 15-minute core circuit in the functional zone. Never done a class? Read Muay Thai for beginners first.
Wednesday: active recovery and mobility
Twenty to thirty minutes of easy cardio on the bike, rower or a walk, then stretch and roll out in the recovery area. Try a few movements from our mobility routine and finish in a massage chair.
Thursday: BJJ and pull day
Brazilian jiu-jitsu builds full-body strength, grip and mental focus. If time allows, add an upper-body pull session afterwards or earlier in the day: deadlifts, pull-ups and rows. Our back exercises guide has a ready-made session.
Friday: HIIT or group fitness plus cold plunge
Take a high-intensity class or run our 30 minute hybrid workout, then hit the cold plunge to reduce inflammation and reset for the weekend.
Saturday: BoxFit or open gym
A BoxFit class if you enjoy high-intensity work, or use open gym time for skill work, a second strength session or a fun finisher with friends. See the timetable for weekend classes.
Sunday: sauna and total reset
A quiet sauna session to kick-start recovery, some light stretching and deep breathing, and a few minutes planning the week ahead. Prepare your gym bag and you have removed Monday’s first excuse.
Tips to make it stick
- Start with three or four days and build up. Six sessions a week is not required to see excellent results; see how many times a week you should work out.
- Mix combat sports, strength and recovery for total-body benefits and to keep training interesting.
- Use the sauna and cold plunge strategically. They are recovery tools, not just luxuries.
- Try something new each week. One Muay Thai class has started more than a few lifelong obsessions.
- Listen to your body. If you are flat, swap a hard day for a recovery day rather than skipping altogether.
A lighter version for busy weeks
Monday strength, Wednesday Muay Thai or a class, Friday a 30-minute hybrid session, and a sauna or cold plunge whenever you can. Three sessions and one recovery visit is a great week.
Final thoughts
Hammer’s Gym gives you everything you need to train like an athlete and recover like a pro: a huge gym floor, world-class coaches, daily classes and recovery facilities most gyms only dream of. The key is using it all with intent. Want a plan built around your goals and schedule? Ask our personal trainers at the front desk, or claim a free one-day trial and start your week with us in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.