Mile High Muscle

Lindsay C.

Mile High Muscle is an 8-week program designed to build strength and muscle through a comprehensive 6-day weekly routine. Each session targets specific muscle groups, including intense leg and upper body workouts that incorporate a mix of bodyweight, cable, and machine exercises. With a focus on progressive overload and varied rep ranges, you’ll challenge your limits and see real results. Prepare to elevate your training and achieve a new level of fitness!

Elevate your strength to new heights with this high-intensity workout inspired by Denver’s famous altitude. Designed to challenge your body like the Mile High City challenges its visitors, this routine combines muscle-building exercises with endurance-boosting cardio to help you climb to the peak of your fitness goals. Prepare for an altitude adjustment as you push your limits and build muscle at every turn!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Wall Sit

Glute Kickback (Cable)

Hip Abductor (Machine)

Seated Calf Raise

Reverse Lunge (Bodyweight)

Cardio

Leg day #1

Pendlay Row

Lat Pulldown

Bicep Curl (EZ Bar)

Face Pull

Overhead Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Upper body #1

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg day #2

B-Stance Romanian Deadlift (Dumbbell)

Hack Squat

Hamstring Curl

Leg day #3

Stretching

Plank

Lying Leg Raise

Bicycle Crunch

Russian Twist

Flutter Kicks

Recovery day 

Seated Row (Cable)

Lateral Raise (Cable)

Kneeling High To Low Underhand Pull Downs

Bent Over Row (Dumbbell)

Delt Fly (machine)

Upper body #2

1 reviews for Mile High Muscle

Lindsay C.