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Who is this program for?
This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals!
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Barbell Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 60s
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Recumbent Bike
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0x0 reps • 15m |
rest: 45s
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Barbell Deadlift
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3x8 reps |
rest: 120s
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Machine Seated Row
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3x10 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 90s
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Barbell Shrug
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3x15 reps |
rest: 90s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 90s
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Machine Seated Leg Curl
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3x12 reps |
rest: 90s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Step Machine
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0x0 reps • 12m |
rest: 30s
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Walking
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0x0 reps • 20m |
rest: 45s
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