Cargill's Gym Forfar 24hrs

Full Body Training Works Best for Most People!

If you train 2–4 times per week, full body workouts are one of the most effective ways to build muscle, drop fat, and stay consistent.

Here’s why they work:

✅ More frequent muscle stimulation = more growth

✅ Balanced volume = better recovery & less joint stress

✅ More calorie burn = improved body composition

✅ Efficient = fits a busy schedule, no wasted effort

Example Full Body Training Week (3 Days):

🟦 Monday

• Trap Bar Deadlift – 4x5

• Incline Barbell Chest Press – 3x6-8

• Bulgarian Split Squat – 3x8/leg

• Pull-Up (assisted if needed) – 3x6-8

• Hanging Leg Raises – 3x10–15

🟧 Wednesday

• Goblet Squat – 3x10

• Dumbbell Push Press – 3x8

• Dumbbell Single Arm Row – 3x8

• Ski Erg Sprints – 6 rounds of 20 seconds

• Cable Reverse Woodchoppers – 3x12/side

⬛ Friday

• Leg Press – 3x12

• Seated DB Shoulder Press – 3x10

• Lat Pulldown – 3x12

• Hamstring Curl – 3x12

• Dumbbell Bicep Curl to Cable Tricep Pressdown Superset – 3x12 each

• Plank Ups – 3x10-12/side

This approach hits all major muscle groups 3x per week, with a mix of strength, muscle building, and conditioning — all while supporting recovery and long-term progress.

Train smarter. Progress faster. Stay consistent.

Everything you need to get started is waiting at Cargill’s Gym.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

Getting older is inevitable.

Getting weaker, stiffer and less capable doesn't have to be.

As we age, we naturally lose muscle, strength and mobility. We often start to notice more aches and pains, everyday movements become harder and our body composition changes.

This is where the gym can make a huge difference.

1. BUILD MUSCLE & STRENGTH

Strength isn't just about lifting weights.

It's being able to get off the floor, carry your shopping, climb the stairs, pick something up and stay independent.

Build strength now and you'll have more to maintain as you get older.

2. KEEP YOUR BODY MOVING

Don't just train to look good.

Train to move well.

Squatting, pushing, pulling, carrying, bending and reaching all help you maintain the physical ability to do the things you enjoy.

3. START BEFORE YOU NEED IT

Don't wait until you're struggling with your strength, mobility or aches and pains before doing something about it.

The best time to build a strong, capable body is before you need one.

But if you're already in your 50s or 60s?

There's no better time to start.

You can't stop getting older.

But you can influence how you age.

Train for the body you want to have 10, 20 and 30 years from now.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

When you join Cargill’s Gym, you’re not just getting a membership — you’re getting access to a gym that works around your schedule.

Our gyms are fob access only, meaning you can’t simply walk in without authorised access.

16+
Your key fob gives you 24/7 access, so you can train whenever suits you.

14–15
You can use your fob during manned hours, or access the gym at any time when accompanied by a parent who is a member.

12–13
Access is available with a parent member only. No key fob is issued.

And your key fob can give you access to all four Cargill’s Gym locations — Forfar, Brechin, Kirriemuir and Montrose.

Just speak to a member of staff or email the gym directly to have access added.

Train when it suits you. At the location that suits you.

One membership. Four gyms. 24/7 access for 16+.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

Did you know Cargill’s Gym has four locations across Angus?

📍 Forfar
📍 Brechin
📍 Kirriemuir
📍 Montrose

And the best part? One membership gives you access to all four locations.

Sign up to your primary gym — the one you’ll use most — and when you pick up your key fob, simply ask a member of staff to give you access to any of our other locations you’d like to use.

So whether you’re working nearby, visiting family, or just fancy a change of scenery, you can train at any of our four gyms.

And don’t forget… our fifth location is coming soon.

More details coming soon.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

Progress doesn’t happen by chance.

It happens in the right environment.

At Cargill’s Gym, we’ve created a space where members can train with purpose and move forward every week.

✔️ High-quality strength equipment
✔️ Machines that allow proper progression
✔️ Space to train comfortably
✔️ A supportive, focused atmosphere
✔️ Coaches who genuinely care

Whether your goal is to:
• Build muscle
• Lose body fat
• Get stronger
• Improve your fitness
• Feel healthier and more confident

You need consistency, structure, and an environment that supports you.

That’s exactly what we provide.

Whatever stage you’re at, we’re here to help you improve and feel your best.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

Kids go back to school.
You get back to the gym.

Who’s looking forward to getting their routine back and getting back in the gym?

Whether you’re looking to get stronger, improve your fitness, lose some body fat or simply make more time for yourself, getting back into a routine is a great place to start.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
gym 247 personaltraining community

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk
guidance

Most gyms lock you into contracts.

We don’t.

At our gym you get non-contract memberships with just a 7-day cancellation period.

That means:
✔ No long commitments
✔ No pressure
✔ Just train while it suits you

Stay because you want to, not because you’re tied in.

Simple. Flexible. Fair.

Join today and see the difference.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

BORED OF YOUR WORKOUT? DON’T CHANGE EVERYTHING.

One of the best pieces of advice we give is to stick with a training plan long enough to actually see progress.

But doing the same exercises week after week can get boring.

And when training gets boring, you start wanting to change everything.

New exercises. New programme. New split. New routine.

Before long, you’re constantly chopping and changing, making it harder to see whether you’re actually progressing.

Try this instead:

Pick 2 exercises per workout that become your main focus.

For a leg session, that could be:

• Walking lunges
• High-foot leg press

Keep those exercises for around 12 weeks and focus on getting better at them.

More weight. More reps. Better technique. More control.

Everything else around them can have a little more freedom.

Want to start with leg curls? Go for it.

Prefer hip abductions? No problem.

Want to finish with a circuit? Great.

You get the structure you need to make progress, without every workout feeling exactly the same.

And that matters because progress creates motivation.

When you can see yourself getting stronger, fitter and better, you’re far more likely to keep training.

Keep the foundations fixed. Give yourself some freedom around them.

It might just be a better approach to long-term health and fitness than constantly starting a new programme.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢? Check out our website to see our memberships
www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩? We have personal trainers available ready to help support and guide you. Fill in our form online at www.cargillsgym.co.uk

For a lot of people, next week means the kids are back at school, work settles back into its usual rhythm, and you can start getting some time back for yourself.

So why not use this week to prepare for it?

Get yourself into the gym for a session or two. Start getting your routine back. Decide which days you’re going to train once the kids are back and your normal schedule returns.

But don't just think about when you're going to train. Think about what you're actually trying to achieve.

Is it:

• Losing body fat
• Building muscle
• Getting stronger
• Improving your fitness
• Feeling healthier
• Simply getting back into a consistent routine

Then get specific.

What do you need to do each week to move towards that goal?

How many times are you going to train?
What are you going to improve?
What habits need to change?
How are you going to know you're making progress?

Set yourself a few small, realistic targets before you get back into your normal routine.

You don't need to wait until next Monday to start.

Use this week to get mentally and practically ready, so when the kids go back and your routine returns, you're already prepared.

Don't make next week your starting point. Make it the week your plan starts to take shape.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk

One of the most common questions we get is, "What's the best training split?"

The answer is simple: the best split is the one that helps you consistently work towards your goal.

Too many people copy someone else's routine without asking themselves why they're doing it. Instead, start with your goal and work backwards.

Training 2 days per week - 2 x Full Body sessions
Best for: Busy schedules, beginners, general fitness, building strength and muscle while keeping training simple.

Training 3 days per week - 3 x Full Body sessions or Upper / Lower / Full Body
Best for: Improving strength, building muscle and losing body fat while allowing plenty of recovery.

Training 4 days per week - Upper / Lower / Upper / Lower or Body Part Split
Best for: Those wanting more training volume, muscle growth and strength while giving each muscle enough recovery.

Training 5 days per week - Push / Pull / Legs / Upper / Lower or Body Part Split
Best for: More experienced lifters looking to maximise muscle growth, increase training volume and focus on weaker body parts.

Your split doesn't always have to be based around weights either.

If your goal is to improve overall fitness or prepare for an event, your week might look like:
• 2 Strength sessions + 2 Cardio sessions
• 2 Circuit sessions + 2 Endurance sessions
• A combination of strength, mobility and conditioning

The important thing is that your training matches what you're trying to achieve.

Ask yourself:
• What is my goal?
• How many days can I realistically train every week?
• What type of training will move me closer to that goal?

Once you know the answers, you can build a plan that fits your lifestyle and gives you the best chance of making progress.

Stop copying other people's workouts. Start training with a purpose.

𝙄𝙣𝙩𝙚𝙧𝙚𝙨𝙩𝙚𝙙 𝙞𝙣 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝘾𝙖𝙧𝙜𝙞𝙡𝙡'𝙨 𝙂𝙮𝙢?
Check out our website to see our memberships www.cargillsgym.co.uk
#247

𝘿𝙤 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙 𝙈𝙤𝙧𝙚 𝙎𝙪𝙥𝙥𝙤𝙧𝙩?
We have personal trainers available ready to help support and guide you. Fill in our form online at
www.cargillsgym.co.uk