Elise 8s and 5s

Transform your strength and conditioning with the Elise 8s and 5s program, a dynamic 6-week training plan designed to challenge your limits. Committing to five days a week, you'll alternate between high-rep endurance sets and lower-rep strength-focused lifts, ensuring balanced muscle development and improved performance. This program is perfect for those looking to build lean muscle while enhancing their overall fitness. Get ready to push your boundaries and achieve your goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Paused)

Bench Press (Close Grip)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Front Squat (Barbell)

Calf Raise (Machine)

Hanging Leg Raise

Calf Raise (Leg Press)

Ab Wheel

Standing Calf Raise

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Deadlift (Barbell)

Squat (Paused)

Hip Thrust (Machine)

Seated Row (Cable)

Hammer Curl (Dumbbell)

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