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Pokemon Trainer Fitness Program
by Colby Moore
4 athletes joined
Program Description
This program is supposed to be fun. It is less geared towards strength and more towards hypertrophy for general fitness and healthy muscles. Every set goes to failure. Every week adds 1 set to an individual exercise.
Program Overview
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 04, 2024 03:36
Last Edited
Jun 03, 2024 02:22
down_app
Week 1
1 / 12 Weeks
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
1 Set
AMRAP
3
Glute Bridge (Dumbbell)
1 Set
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
1 Set
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
1 Set
AMRAP
3
Glute Bridge (Dumbbell)
1 Set
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
1 Set
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
1 Set
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
1 Set
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
1 Set
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
1 Set
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
2 Sets
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
1 Set
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
1 Set
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
2 Sets
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
2 Sets
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
2 Sets
AMRAP
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
2 Sets
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP
Day 1
1
Reverse Lunge (Dumbbell)
2 Sets
AMRAP
2
Decline Crunch (Weighted)
2 Sets
AMRAP
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
4
Russian Twist (Dumbbell)
2 Sets
AMRAP
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
2
Hammer Curl
2 Sets
AMRAP
3
Chest Supported Row (Dumbbell)
2 Sets
AMRAP
4
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
2
Leg Extension
2 Sets
AMRAP
3
Box Squat (Barbell)
2 Sets
AMRAP
4
Standing Calf Raise
2 Sets
AMRAP