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Cardio and weights training
by Duy N.
4 athletes joined
Program Description
Increase strength, loss weight and improve your metabolism.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Apr 28, 2024 11:57
Last Edited
Jun 19, 2024 08:06
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Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Run
1 Set
35 mins
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
3
Stretching
1 Set
5 mins
@6
Day 2
1
Push Up
10 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
10 Sets
10 Reps
@7.5
2
Mountain Climber
2 Sets
3 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7