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New Years (2024) General Fitness Workout Program
by Ethan MacLean
36 athletes joined
Program Description
Start the new year with this general fitness plan, and get the results you want. Consistency: Stay consistent, try not to skip workouts. How to Progress: Either add weight every week or reps every week. Add about 5-15lbs to a compound lift, like bench press or squat, and add about 2.5-7.5lbs on a isolation lift, like bicep curl or lateral raise. For Example: Week 1 Bench press 5x5 95lb Week 2 Bench press 5x5 105lb Week 3 Bench press 5x5 115lb Week 4 Bench press 5x5 120lb Week 5 Bench press 5x5 125lb Week 6 Deload bench press 3x5 85lb Week 7 Bench press 5x5 125lb Ect. If there is a rep range and you can't progress to the highest number within a week then start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-6 Week 1 Pull-Up 3x4 bw Week 2 Pull-Up 3x6 bw Week 3 Pull-Up 3x7 bw Week 4 Pull-Up 3x8 bw Week 5 Pull-Up 3x4 bw + 10lbs Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. On the HIIT Cardio days rest between 0 sec to 1 min between exercises in a superset. Diet: If you want to lose fat then eat at a calorie deficit or calorie maintenance to preserve or gain muscle, and if you want to gain muscle faster then eat in a calorie surplus. Make sure to eat a high protein diet for best results. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Watch a form tutorial on the main lifts to get the form right. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Cardio: Cardio is a addition to add to your diet for a lower calorie deficit, and better cardiovascular system as well as health. Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort 7. Cardio I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding, Bodyweight Fitness, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 01, 2024 04:56
Last Edited
Jun 05, 2024 02:05
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
3 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 7
1
Walk
1 Set
10-90 mins
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
3 Sets
5-30 Reps
3B
Jumping Jack
3 Sets
10-30 Reps
3C
Russian Twist
3 Sets
10-30 Reps
3D
Skater Hop
3 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
3 Sets
1 mins
2B
Lunge (Bodyweight)
3 Sets
20-40 Reps
2C
Sit Up
3 Sets
10-30 Reps
2D
Superman
3 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
5 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 4
1
Bent Over Row (Barbell)
2 Sets
5 Reps
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
2 Sets
8-10 Reps
4
Face Pull
1 Set
10-20 Reps
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
1 Set
1 mins
2B
Lunge (Bodyweight)
1 Set
20-40 Reps
2C
Sit Up
1 Set
10-30 Reps
2D
Superman
1 Set
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
2
Chest Fly (Cable)
2 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
5
Skull Crusher
2 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
2
Deadlift (Barbell)
1 Set
5 Reps
3
Lunge (Dumbbell)
2 Sets
20 Reps
4
Leg Extension
2 Sets
10-14 Reps
5
Leg Curl
2 Sets
10-14 Reps
6
Standing Calf Raise
2 Sets
10-20 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
1 Set
5-30 Reps
3B
Jumping Jack
1 Set
10-30 Reps
3C
Russian Twist
1 Set
10-30 Reps
3D
Skater Hop
1 Set
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 6
1
Hang Clean
2 Sets
5 Reps
2
Power Jerk
2 Sets
6 Reps
3A
Dip (Bodyweight)
1 Set
AMRAP
3B
Inverted Row
1 Set
AMRAP
3C
Decline Crunch
1 Set
AMRAP
4A
Lunge (Dumbbell)
1 Set
AMRAP
4B
Hip Thrust (Dumbbell)
1 Set
AMRAP
4C
Lying Leg Raise
1 Set
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
2 Sets
5-30 Reps
3B
Jumping Jack
2 Sets
10-30 Reps
3C
Russian Twist
2 Sets
10-30 Reps
3D
Skater Hop
2 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
2 Sets
1 mins
2B
Lunge (Bodyweight)
2 Sets
20-40 Reps
2C
Sit Up
2 Sets
10-30 Reps
2D
Superman
2 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
4 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
3 Sets
5-30 Reps
3B
Jumping Jack
3 Sets
10-30 Reps
3C
Russian Twist
3 Sets
10-30 Reps
3D
Skater Hop
3 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
3 Sets
1 mins
2B
Lunge (Bodyweight)
3 Sets
20-40 Reps
2C
Sit Up
3 Sets
10-30 Reps
2D
Superman
3 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
5 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Chest Fly (Cable)
3 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-14 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
3 Sets
5-30 Reps
3B
Jumping Jack
3 Sets
10-30 Reps
3C
Russian Twist
3 Sets
10-30 Reps
3D
Skater Hop
3 Sets
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-20 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Alternating Dumbbell Curl
3 Sets
10-12 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
3 Sets
1 mins
2B
Lunge (Bodyweight)
3 Sets
20-40 Reps
2C
Sit Up
3 Sets
10-30 Reps
2D
Superman
3 Sets
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 6
1
Hang Clean
5 Sets
5 Reps
2
Power Jerk
3 Sets
6 Reps
3A
Dip (Bodyweight)
2 Sets
AMRAP
3B
Inverted Row
2 Sets
AMRAP
3C
Decline Crunch
2 Sets
AMRAP
4A
Lunge (Dumbbell)
2 Sets
AMRAP
4B
Hip Thrust (Dumbbell)
2 Sets
AMRAP
4C
Lying Leg Raise
2 Sets
AMRAP
Day 7
1
Walk
1 Set
10-90 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Dumbbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
10-14 Reps
5
Leg Curl
3 Sets
10-14 Reps
6
Standing Calf Raise
3 Sets
10-20 Reps
Day 5
1
Stretching
1 Set
1-5 mins
2A
Burpee
1 Set
1 mins
2B
Lunge (Bodyweight)
1 Set
20-40 Reps
2C
Sit Up
1 Set
10-30 Reps
2D
Superman
1 Set
10-30 Reps
3
Yoga
1 Set
1-10 mins
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
2
Chest Fly (Cable)
2 Sets
10-14 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
5
Skull Crusher
2 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
2
Deadlift (Barbell)
1 Set
5 Reps
3
Lunge (Dumbbell)
2 Sets
20 Reps
4
Leg Extension
2 Sets
10-14 Reps
5
Leg Curl
2 Sets
10-14 Reps
6
Standing Calf Raise
2 Sets
10-20 Reps
Day 3
1
World's Greatest Stretch
1 Set
5-20 Reps
2
Stretching
1 Set
1-5 mins
3A
Push Up
1 Set
5-30 Reps
3B
Jumping Jack
1 Set
10-30 Reps
3C
Russian Twist
1 Set
10-30 Reps
3D
Skater Hop
1 Set
10-30 Reps
4
Plank
1 Set
1-4 mins
Day 4
1
Bent Over Row (Barbell)
2 Sets
5 Reps
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
3
Bent Over Row (Dumbbell)
2 Sets
8-10 Reps
4
Face Pull
1 Set
10-20 Reps
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
Day 6
1
Hang Clean
2 Sets
5 Reps
2
Power Jerk
2 Sets
6 Reps
3A
Dip (Bodyweight)
1 Set
AMRAP
3B
Inverted Row
1 Set
AMRAP
3C
Decline Crunch
1 Set
AMRAP
4A
Lunge (Dumbbell)
1 Set
AMRAP
4B
Hip Thrust (Dumbbell)
1 Set
AMRAP
4C
Lying Leg Raise
1 Set
AMRAP
Day 7
1
Walk
1 Set
10-90 mins