Week On/ Week Off

Unlock your strength potential with the **Week On/ Week Off** program, a comprehensive 12-week training plan designed for serious lifters. This program features six intense workout days each week, strategically alternating between heavy and lighter sessions to maximize recovery and growth. With a focus on compound movements and targeted isolation exercises, you'll build muscle and enhance your overall performance. Prepare to challenge yourself and achieve impressive results as you progress through this dynamic regimen!

This is a beginner to intermediate program. 

This program is specifically designed for people who work Week On/ Week Off or FIFO. Especially for those who have limited time in their "On weeks" and are restricted in their ability to workout.

I travel for work during my On weeks and had trouble finding a program that worked for my schedule. 

I am NOT a fitness professional. 
Just someone who has been weightlifting for a few years and wanted a routine that works for me- and maybe works for someone else!

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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

This is the second pull day for the week and should be lighter than the first. 

Lat Pulldown (Close Grip)

21s (EZ Bar)

Lying Rear Lateral Raise

T-Bar Row

Reverse Pec Deck

Single Arm Iso Row

Hammer Curl (Dumbbell)

Pull- Back, Biceps, Delts 

Splitting leg days in two makes it less taxing. Especially, when you're doing 6 days. 

Cossack Squat

Leg Press

Reverse Lunge (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Hip Adductor (Machine)

Leg Day #2- Quads, Calves

Supersets at the beginning and end are warm up/ warm down -go light. 

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Single Arm Overhead Tricep Extension

Push- Chest, triceps, delts

Recommended to do some dynamic stretches before and after with resistance band or big stick.

Wide Grip Lat Pulldown

Alternating Dumbbell Curl

Seated Wide-Grip Row (Cable)

Concentration Curl

Upright Row (Barbell)

Single Arm Row (Dumbbell)

Face Pull

Dead Hang

Pull- Back, Biceps, Delts

Walking Lunge

Leg Curl

Squat (Barbell)

Hip Abductor (Machine)

Hip Thrust (Machine)

Glute Kickback

Single Leg Romanian Deadlift

Back Extension

Lower- Glutes and hamstrings 

This is the second push day of the week and it should be less intense than the first. 

Arnold Press

Front Raise

Chest Press (Machine)

One Arm Lateral Raise (Cable)

Shoulder Press (Machine)

Seated Dip (Machine)

Single Arm Pushdown

Tricep Extension (Cable)

Push- Chest, Triceps, Delts

Do whatever exercise makes your heart beat faster that doesn't suck. 

Cardio

If you can only work out for 10-20 minutes at a time aim to complete 1-2 exercises in this time. 

Wall Sit

Pistol Squat

Lunge (Bodyweight)

Squat (Bodyweight)

Glute Bridge (Bodyweight)

Bulgarian Split Squat (Bodyweight)

Light Lower Body Day 

If you don't have access to a stable bar or beam of some kind, get some decent resistance bands. 

Chin-Up (Bodyweight)

Scapular Pull-Up

Pull-Up (Bodyweight)

Iron Cross

Light pull day 

This week is for people who work long hours in confined spaces. You may have to get creative. 

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