Jeff Nippard's The Essentials (2x) + Swim Cardio

Progress on both Resistance training and Cardio while working around a continental work schedule to maximize rest/recovery and gains / weight loss

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Treadmill

Warm-ups are included as lower RPE sets, feel free to add more.

Bench Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Wide Grip Lat Pulldown

Underhand Lat Pulldown

Walking Lunge (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Seated Calf Raise

Full Body A

Hack Squat

Incline Bench Press (Dumbbell)

Seated Hamstring Curl

T-Bar Row

Bicep Curl (EZ Bar)

Cable Crunch

Full Body B

Swim

Freestyle Swim

Anchovy (Swim Dojo)

Barnacle Workout (Swim Dojo)

Krill Workout (Swim Dojo)

Kicking (Board)

Guppy Workout (Swim Dojo)

Dip (Assisted)

Step-Up (Weighted)

Wide Grip Pull-Ups (Assisted)

Pull-Up (Neutral Grip, Assisted)

Lateral Raise (Cable)

Tricep Kickback (Cable)

Calf Raise (Leg Press)

Pull (Swimming)

Seahorse (Swim Dojo)

Incline Chest Press (Machine)

Single Leg Press

Pendlay Row

Glute-Ham Raise

Spider Curl

Hanging Leg Raise

Elliptical

Skipjack Tuna

emperor shrimp

Whiptail Gulper

Partial Incline Press (Dumbbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Standing Calf Raise

Pull (Swim, No Paddles)

Barrel Sponge

Squat (Smith Machine)

Standing Arnold Press (Dumbbell)

Nordic Curl

Meadow Row

Inverse Zottman Curl

Pec Deck (Machine)

Rower

Frilled Shark

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