Swen 12days plan

by null

Program Description

physical preparation for work as an archaeologist :0

Program Overview

Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
40 minutes
Created
Mar 25, 2025 04:39
Last Edited
Mar 25, 2025 04:43

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Cardio

1

5 mins

60%

2

Hip Thrust (Barbell)

1

3

12 reps

6 reps

50%

80%

3

Lat Pulldown (Single Arm)

1

3

10 reps

8 reps

50%

70%

4

Seated Row (Cable)

1

3

12 reps

8 reps

50%

80%

5

Hanging Leg Raise

2

10 reps

-

Day 1

1

Cardio

1

5 mins

60%

2

Walking Lunge (Dumbbell)

4

12 reps

70%

3

Lat Pulldown

4

12 reps

60%

4

Seated Shoulder Press (Dumbbell)

1

3

8 reps

12 reps

80%

60%

5

Hip Thrust (Barbell)

1

3

12 reps

6 reps

60%

80%

6

Bicep Curl (Dumbbell)

3

8-12 reps

RPE 8

7

Tricep Rope Push Down (Cable)

3

8-12 reps

RPE 8

Day 2

1

Cardio

1

5 mins

60%

2

Leg Press

1

3

12 reps

8 reps

60%

80%

3

Bench Press (Barbell)

1

1

1

10 reps

8 reps

6 reps

60%

80%

85%

4

Hanging Leg Raise

2

10 reps

-

Day 2

1

Squat (Barbell)

1

3

10 reps

8 reps

40%

80%

2

Chest Fly (Machine)

4

12-15 reps

65%

3

Pendlay Row

1

1

2

8 reps

10 reps

12 reps

70%

60%

60%

Day 3

1

Sauna

2

15 mins

-

Day 3

1

Cardio (Zone 2)

1

35 mins

40%

Day 1

1

Cardio

1 Set

5 mins

60%

2

Hip Thrust (Barbell)

1 Set

3 Sets

12 Reps

6 Reps

50%

80%

3

Lat Pulldown (Single Arm)

1 Set

3 Sets

10 Reps

8 Reps

50%

70%

4

Seated Row (Cable)

1 Set

3 Sets

12 Reps

8 Reps

50%

80%

5

Hanging Leg Raise

2 Sets

10 Reps

-

Day 2

1

Cardio

1 Set

5 mins

60%

2

Leg Press

1 Set

3 Sets

12 Reps

8 Reps

60%

80%

3

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

60%

80%

85%

4

Hanging Leg Raise

2 Sets

10 Reps

-

Day 3

1

Sauna

2 Sets

15 mins

-