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This program is designed to increase workout density and keep the heart rate high throughout. It should feel like you are doing cardio while weight training.
Pay close attention to the rest times. Supersets are designed into the program. When an exercise has a rest time of zero, move directly to the next exercise. Any exercise with a rest time greater than zero indicates the end of that superset. Choose very challenging weight for the first exercise of each pair such that you can barely complete the recommended number of sets with the recommended number of reps.
Attempt to beat the previous week's performance each week you choose to use this workout. Likely, you will need to move to a different program or change the exercises in this program after 4-8 weeks. I recommend moving to a program that blends strength and hypertrophy.
The prescribed cardio is optional. The time given is arbitrary. Choose a length that is optimal for your own goals. Also, choose only one of the listed cardio options. Multiple modes are included in each day for convenience.
For the HIIT training day, you may either choose intervals on cardio equipment or create your own giant circuit or conditioning workout. The goal is to work hard enough for lactic acid production and very high heart rates.
Enjoy!
Barbell Squat
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3x10 reps |
rest: 0s
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Jump Squat
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3x10 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 0s
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Mountain Climber
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2x12 reps |
rest: 60s
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Barbell Glute Bridge
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2x10 reps |
rest: 0s
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2x10 reps |
rest: 60s
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Machine Calf Press
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3x12 reps |
rest: 0s
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 25s
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Elliptical Training
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1x0 reps |
rest: 75s
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Step Machine
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1x0 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 0s
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Dumbbell One-Arm Shoulder Press
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3x6 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 0s
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Cable Rope Deltoid Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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2x8 reps |
rest: 0s
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Barbell Front Raise
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2x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 0s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Cable Cross-Over
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2x10 reps |
rest: 0s
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Cable Dual Overhead Curl
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2x10 reps |
rest: 60s
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Cable Side Bend
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3x6 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x6 reps |
rest: 60s
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Decline Bench Weighted Twist
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2x8 reps |
rest: 0s
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Barbell Tricep Extension (Supine)
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2x8 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 20s
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Stationary Bike
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0x0 reps |
rest: 20s
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Recumbent Bike
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0x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 75s
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Barbell Romanian Deadlift From Deficit
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10x8 reps |
rest: 75s
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Barbell Deadlift
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3x8 reps |
rest: 75s
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Barbell Clean
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3x8 reps |
rest: 75s
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Treadmill Running
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1x1 reps |
rest: 15s
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Stationary Bike
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1x1 reps |
rest: 15s
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Machine Leg Press (Wide Stance)
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3x8 reps |
rest: 75s
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Calf Press On Leg Press
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3x8 reps |
rest: 75s
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Machine Leg Press (Wide Stance)
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3x6 reps |
rest: 0s
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Machine Calf Press
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3x6 reps |
rest: 60s
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2x8 reps |
rest: 0s
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Machine Seated Leg Curl
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2x8 reps |
rest: 60s
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3x6 reps |
rest: 0s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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2x8 reps |
rest: 0s
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Machine Hip Adduction
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2x8 reps |
rest: 60s
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Elliptical Training
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1x1 reps |
rest: 25s
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Step Machine
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1x1 reps |
rest: 25s
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Treadmill Running
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1x1 reps |
rest: 25s
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Stationary Bike
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1x0 reps |
rest: 60s
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Machine Incline Chest Press
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3x10 reps |
rest: 0s
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Plyo Push-Up
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3x10 reps |
rest: 60s
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Machine Iso Lateral High Row
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3x10 reps |
rest: 0s
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3x20 reps |
rest: 60s
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Machine Shoulder Press
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3x12 reps |
rest: 0s
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Kettlebell Renegade Row
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x12 reps |
rest: 0s
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Dumbbell Alternating Tricep Kickback
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2x12 reps |
rest: 0s
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Stability Ball Plank with Hip Abduction
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2x12 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 25s
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Step Machine
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0x0 reps |
rest: 25s
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Treadmill Running
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0x0 reps |
rest: 25s
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Barbell Deadlift
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10x3 reps |
rest: 120s
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Barbell Bent-Over Row
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5x8 reps |
rest: 0s
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Plyo Push-Up
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5x8 reps |
rest: 0s
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Dumbbell Reverse Lunge
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5x8 reps |
rest: 60s
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Walking
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1x1 reps |
rest: 20s
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