Kilimanjaro Prep: My Gym Routine







I’m going to start this post by saying that I am not a personal trainer, and that this plan has been created for me by a trainer for a specific purpose. It’s all been discussed and is something that my limbs and muscles are able to handle, obviously.

A number of people have asked how I’m training in the gym before my trip, and in all honesty I’ve not changed anything from my usual programme except I’ve added in a little more cardio and hiking.

I do 2 x upper body sessions (as I don’t want to just stop training these for a few months) and 2 x lower body sessions a week, as well as 4-5 cardio sessions on top of hiking when I can get out of the office!

So far this, along with good nutrition (mostly) means I’m down 7lbs this month, quite a few inches have left me and my stamina has improved to no end.

This top and these shorts wouldn’t go on comfortably about 1.5 months ago…

​As I’ve had a few people ask about it, here we go. This is the plan I’m following 🙂

Upper Body

Bench Press
Incline Chest Press
Bicep Curl
Bent Over Row
Seated Row
Tricep Pull Downs
Lat raises
Shoulder Press
Assisted Dips
Assisted Pull Ups 

3 sets of 5 reps
3 sets of 8 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 8 reps
3 sets of 8 reps
​As above
12kg dumbells
16kg dumbell
40kg (machine)

12kg dumbells
12kg dumbells
As many reps as possible
As many reps as possible    

Lower Body

Lying Hamstring Curl
Leg Press
Calf Raises
​Resistance Band work
3-4 sets x 8 reps 
3-4 sets x 8 reps
3 x 8 reps
3 x 10 reps                             
2 x 20 reps per leg                 
1RM is 90kg. Average 60-70kg
1RM  is 110kg. Average 80-85kg
Whatever 5 is on the machine
As many reps as possible
If I use KB – 10kg


So until recently I did not have cardio in my plan with the exception of walking/hiking. I’ve been getting as many miles in my legs as possible. I also joined a running club, but in the run up to Kili and also my goal of fitting back into a specific dress by Christmas, I have added in the necessary evil that is cardio.

I have running club on a Thursday, and do 2 homework runs a week.

After each gym session I finish with half an hour of rowing intervals because;

A) It’s a mostly full body workout
B) It’s something I actually enjoy.

​If you have to undertake the evil that is cardio, you may as well enjoy it, right?


I try and stick to the macros for my height/weight/activity level as much as I can.
I don’t cut out protein, carbs or fat.

Contrary to popular belief, carbs are not the enemy ladies, and I’ve actually lost more since I’ve added them in to my diet.

I still have off days where I want gin, or rum, or port, or a bag of M&Ms but everything in moderation is the principle point to take away from this!

Et voila!

So that is my current prep in the gym anyway!

I’m doing as much hiking as I can as well, clearly as I will be hiking up a bloody massive mountain in 7 weeks. I have some nice circular loops over in the Fitness section of my blog (all v scenic and all in the New Forest, naturally)

Have you climbed Kilimanjaro? Do you think there’s anything else I should add in to this routine?