**Spoons and Shovels** is a dynamic 6-week program designed to build strength and endurance through a combination of heavy lifting and cardio. With five training days each week, you'll tackle various muscle groups, focusing on controlled movements and progressive overload to maximize gains. This program is perfect for those ready to dig deep and push their limits, featuring a mix of bodyweight, dumbbell, and barbell exercises. Get ready to transform your physique and elevate your performance!

The purpose of this program is to design the foundation of your fitness journey with intentionality and purpose. Consistency is the key to a good foundation. We will use spoons (light weeks) and shovels (intense weeks) to balance both motivation and progress.

Spoons and Shovels

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Shovel weeks are all about “digging” deep in hard lifts. These are heavier loads. Focus on control. 

Stretching

Muscle Up

Arnold Press

Romanian Deadlift (Dumbbell)

Reverse Pec Deck

Lat Pulldown

Shovel Week - Back 

Shovel Week - Cardio

Bench Press (Barbell)

Spider Curl

Pec Deck (Machine)

Alternating Dumbbell Curl

Shovel Week - Chest 

Spoon weeks are all ab “eating” well. These are high volumes. Ensure light weight for good form. 

Wall Sit

Leg Press

Goblet Squat

Goblet March

Spoon Week - Legs  

Dumbbell Row

Spoon Week - Back

Ab Wheel

Spoon Week - Cardio & Abs

Shovel Week - AMRAP - 30 Min

Spoon Week - AMRAP - 30 Min 

Plank to Push Up

Chest Fly (Cable)

Spoon Week - Chest

Rear Delt Fly (Machine)

Jump Squat

Squat (Paused)

Walking Lunge

Standing Calf Raise

Shovel Week - Legs 

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